Foam Rolling – The Benefits and How To!

Updated: January 25, 2020



Here are some basic tips and information on Foam Rolling to feel better – performance better – and live pain free!

How do I use a foam roller?

Foam rolling might look incredibly easy, but many people perform it haphazardly and fail to receive its benefits. Here are our guidelines for effective foam rolling:

How often to foam roll

Do it at least once a day to maintain your muscles and fascia.  Remember – MORE IS NOT ALWAYS BETTER!  Too much foam rolling can overly stress your tissues—especially if you have an aggressive rolling routine. This is a case where you can do too much of a good thing.

When to foam roll

Any time is a good time to roll. You can do it when you wake up, before you go to bed, before a workout, after a workout or between sets as active recovery. That said, before a workout is the best time to take full advantage of the benefits of foam rolling.

How long to foam roll

Your complete foam roll routine should take about 5-10 minutes. Spend about a minute rolling each of your major muscles, focusing on painful areas or adhesions. When you find a painful area, stay on it for at least 10-15 seconds, which is typically the amount of time it takes to release tension.

What muscles to foam roll

The most common areas to foam roll include the calves, hamstrings, quads, glutes, IT band (more on this later), lats, upper back, chest and shoulders. However, you can target any major muscle groups as long as you don’t roll over a joint or bone, which can cause pain and tissue damage. For example, foam roll to just above your knee and just below your hip when working on your quads.

Click here to get your copy of our Foam Roller Exercises

Coach Rozy Foam Roller Workout


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