Gaining significant popularity over the past decade, foam rolling is an effective way to perform self-massage.
Foam rolling should be used as a preventive method. Here to show you some basic moves, Dr. Kirk will go over some easy ways to enjoy the benefits of foam rolling.
Foam rollers, massage balls, and rolling sticks have gained significant popularity over the past decade, and that’s a good thing because they are effective and work well.
Foam rolling is an effective way to perform self-massage or self-myofascial release at home quickly and easily.
It’s not magic, but if done proactively, it can prevent injuries.
The foam roller can be used as a warm-up, a cool-down, or to relieve tight muscles in conjunction with stretching and activity modification.
This video walks you through a few of the major muscle groups that you can target with this exercise at home.
Basic Steps on How to Use a Foam Roller:
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Pick the Right Surface
Use it on a flat surface—carpet or yoga mat works great.
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Target One Area at a Time
Focus on major muscle groups, such as your calves, quads, hamstrings, glutes, back, and IT bands.
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Position Yourself on the Roller
Place the foam roller under the targeted area. Use your arms or legs to support your weight.
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Roll Slowly
Move back and forth over the area for 30 to 60 seconds. Go slowly—about 1 inch per second.
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Pause on Tight Spots
If you find a knot or tender spot, pause there for 10–30 seconds to let it release.
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Breathe!
Keep your breathing slow and relaxed to help your muscles let go.
Tips for Safe Foam Rolling:
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Don’t roll over joints, bones, or your lower back spine.
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Avoid rolling directly over sharp pain or injury sites.
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Start with a softer roller if you’re new to it or sensitive.
Link to video: https://youtu.be/hLBazi86OHk
