While it may not look like much, the simple foam roller has a range of benefits for your body, from aiding recovery to reducing inflammation, and more.      

If you’re a gym-goer, you might be wondering what the deal is with the big tubes of foam in the corners that often make people cry out in pain. But rest assured, they’re not weapons of torture – a foam roller can be great to relieve muscle tension and tightness and aid recovery.

For the uninitiated, a foam roller is a firm cylinder of foam, designed to assist with self-massage techniques on muscles and soft tissues under the skin. They come in various sizes; some foam rollers are smooth, while others have ridges that can intensify their massaging effects, depending upon the pressure applied.

Anyone who has ever had a sports massage will recognise the hurts-so-bad-it-feels-good sensation that a good foam rolling session will bring, but unlike a massage, it’s free and you can do it in your own home – every day if you wish. In addition, you can direct the pressure specifically at particular areas of tightness, working on them until they feel like they’ve loosened up. 

What are the benefits of foam rolling?

“Foam rolling offers countless benefits to people who use it regularly,” says personal trainer Mandy Wong Oultram. “It can help break up scar tissue and muscle knots, which can build up over time due to physical activity or injury and can release tension in your body, which helps improve flexibility.

“Furthermore, foam rolling increases circulation and helps flush out lactic acid which can reduce inflammation, soreness and fatigue after a workout.”

Studies show that foam rolling can help to reduce delayed onset muscle soreness (DOMS) and it also boosts a feeling of warmth in the body, which some find relaxing. 

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Should you foam roll before or after working out?

Studies show that using a foam roller can reduce muscle pain perception when used post-workout and can boost muscle recovery.

While many of the benefits are associated with post-workout rolling, there might be some advantages to using them before you start exercising too, with studies showing an improvement in sprint performance after foam rolling, along with temporary improvements in flexibility. 

How to use a foam roller

Foam rollers are incredibly simple to use, so once you’ve chosen one that suits your needs (the smoother ones are best for beginners, while the more textured ones will give a deeper and more intense massaging effect), you might want to check out some simple videos online – there are plenty of “how to” guides around.

In a nutshell, you will roll your muscles up and down over the roller, focusing on any areas of ‘stickiness’ and repetitively going over those until you feel some release. You’ll be using your body weight to create pressure on the roller, but it’s important not to roll directly over smaller joints such as the knee – to effectively foam roll your legs, you’ll have to roll your quads, glutes and calves separately.

Start with light pressure and build up as you get used to foam rolling – be aware that you may find it painful to foam roll at first if your muscles are tight. To adjust the pressure, you can reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calves, use your arms to help support your body and take some of your body weight off the roller.

Slowly roll tender areas for 10 seconds to start, then work up to 30 to 60 seconds at a time.

Best foam rolling exercises

Mandy Wong Oultram shares her top foam roller exercises:

IT band

1. Place a foam roller on the ground and lay on top of it sideways at hip level. 
2. Make sure that the foam roller is supporting your hips. 
3. Brace your upper body with your elbow while you keep your lower body balanced with your feet.
4. Begin with the lower part of the hip (bottom of the buttocks).
5. Roll your body down 2 to 3 inches. 
6. Pause to feel the pressure on the TFL band.
7. Slowly reverse the movement. 
8. Repeat on the other side.

Upper back

1. Sit on the ground and place a foam roller directly behind your lower back. 
2. Bend your knees and place your arms across your chest. 
3. Bring your feet to hip-width and allow them to support you as you carefully lean back and on to the foam roller.
4. Move your body down on the foam roller until it reaches your upper back. 
5. Brace your core and begin by slowly rolling your body up 2 to 3 inches.
6. Pause and slowly roll the opposite way. Be sure to roll out at different levels on your upper back. 

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Glutes

1. Sit on top of a foam roller. 
2. Place your left foot on top of your right knee and hold it in place with your right hand. 
3. Support yourself by placing your left hand behind you.
4. Begin the movement by slowly rolling yourself forward 2 to 3 inches. You’ll feel the stretch in your glutes.
5. Reverse the movement and continue the back and forth motion. 
6. When finished, repeat on the other side.

Calves

1. Sit on the ground and position a foam roller underneath your calves. 
2. Make sure that you begin towards the top of the muscle, near the knee.
3. Place your hands behind you and lift yourself off the ground.
4. Slowly move yourself forward allowing your calves to roll 2 to 3 inches on the foam roller. 
5. Pause then roll the other way. 
6. Continue the back and forth motion. 
7. For a deeper stretch, try stacking one leg over the other.

Chest opener

1. Place a foam roller on a padded surface.
2. Sit in front of the roller with your back to it.
3. Carefully position yourself at the bottom of the foam roller and slowly lie back.
4. Once your spine has been laid out the length of the roller, bring your feet in towards the bottom.
5. Extend your arms to the sides. You will feel your chest open and stretch.
6. If you feel comfortable enough, move the foam roller under you slowly from side to side.

Does it work for everybody?

The consensus seems to be that if it feels nice for your body and you’re seeing benefits, go right ahead. But it’s important to note that if you are injured or in pain, you should seek medical advice – a foam roller isn’t a replacement for medical advice. And it’s certainly not an exact science, so some people remain sceptical, particularly when it comes to claims of helping to break down scar tissue. 

“Any release of muscle tension is often temporary,” advises personal trainer Beth Davis, “with critics believing that rolling can’t structurally change tissues, as way more pressure is required to even deform fascia by a very small amount.

“If you’re struggling with long-term tightness or discomfort, it might be worth looking a bit deeper since it’s more likely that there’s a load management issue or a more complex cause.”

As is often the way. if it works for you, then go ahead – but proceed with caution. 

Images: Getty

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