Foam rolling is self-massage that can reduce the feeling of tightness and temporarily improve range of motion. Roll slowly over each muscle for 30 to 60 seconds, pausing on tender spots without pushing into sharp pain.
How to roll each area
| Area | Position |
|---|---|
| Calves | Roller under calves, hands behind you, lift hips |
| Hamstrings | Roller under thighs, roll from knee to glute |
| Quads | Face down on forearms, roll front of thighs |
| Outer thigh | Side-lying, roll gently between hip and knee |
| Glutes | Sit on roller, cross one ankle over the other knee, lean to that side |
| Upper back | Roller across the upper back, hands behind head, roll shoulder blades to mid-back |
| Lats | Side-lying, arm overhead, roll along the side of the ribs |
Tips
- Avoid rolling directly on joints, bones or the lower back.
- Breathe and stay relaxed.
- Use before workouts briefly, or after for recovery.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
How long should I foam roll?
About 30 to 60 seconds per muscle.
Should foam rolling hurt?
Mild discomfort is normal; sharp pain is not.
Soft or firm roller?
Start soft and move to firmer as you get used to it.
