How to use a foam roller

The way to use a foam roller is actually pretty simple.


1. Begin by picking a big muscle group and lie with your body on top of the roller so you can control the pressure.


2. When you hit a trigger point or tight spot, work on that spot by slowly rolling back and forth until the tightness slowly dissipates. Even though you won’t like it, long term benefits tend to outweigh the temporary discomfort. Over time this will help restore the muscle’s length and mobility while decreasing overall muscle stiffness, Giordano explains.


3. Spend 1-2 minutes on each spot, on average (although you should let the tightness and soreness of your body dictate how long you use the foam roller).
A little goes a long way: Conlon suggests spending 5 minutes before and after a workout for people who are tight on time.


4. If you feel like you’re actually in pain, shift your body weight to take some pressure off.


Admittedly, it can be a bit torturous at first, because you’re literally adding pressure into a sore spot. So LISTEN TO YOUR BODY, says Jeffers. It should feel like a heavy-duty massage that HURTS SO GOOD, NOT one that just plain hurts. Now’s not the time to tough it out!


Don’t make the mistake of simply draping yourself over a foam roller while watching HBO and haphazardly rolling out the muscle, warns Paul Ochoa P.T., D.P.T., O.C.S., C.M.P.T., L.M.T., owner of F Squared Physical Therapy. Foam rolling is a sports massage, after all, which means you can’t just lie on the spots that are sore, you need to put brief pressure on the muscles and move around to stimulate circulation.


Another mistake to avoid: “Never foam roll your lower back,” Giordano says. “Direct pressure on the lower spine can cause muscles surrounding the spine to go into spasms… which is PAINFUL and counterproductive.” 


While your gym may have foam rollers, it’s worth investing in YOUR OWN. Foam rollers vary in price, size, firmness, and shape. Long rollers provide more area for stability and support, while shorter options are more versatile and convenient for travel. Pro tip: The size and shape don’t really matter—AS LONG AS YOU USE IT… If you have a sore spot, even a tennis ball works, IF YOU USE IT!!