Foam roller

Everything you need to know about using foam rollers

Have you ever seen those people at the gym? You know the ones. You hear them before you see them. They’re rolling and moaning in the corner, grimacing with every move of their cooldown or warm-up.  

What they’re doing isn’t some torture ritual. It’s foam rolling. And they’re taking care of their bodies in the best way possible. Although the grimacing and moaning are optional. 

So what is foam rolling? How can you get started? Should you start? Do you have to say ‘ouch’ every time you use one? 

Get ready to meet your new favorite workout partner. One that makes you truly understand the phrase ‘hurts so good’. 

Top 4 benefits of foam rolling 

Foam rolling is an effective tool that works wonders during your warm-up or cooldown. It’s a proven method to release muscle tightness, soreness, and improve your range of motion (ROM). 

There are far more benefits than the 4 we’ve listed here. But these vary from person to person. The good news is that it’s very safe and easy to do – so grab a foam roller and start rolling. 

1. Foam rolling eases muscle pain and tension 

Studies have shown that foam rolling eases muscle pain and reduce inflammation. It even reduces DOMS – Delayed Onset Muscle Soreness. You know, that terrible soreness you get the day after a killer workout. 

In research, active male participants rolled for 20 minutes after exercising and again 24 and 48 hours later. 

The results? A drastic decrease in DOMS compared to the other guys in the study that didn’t use one. All of that in just 20 minutes. Worth it. 

For best results, use a foam roller after hard workouts where you normally experience delayed-onset muscle soreness. 

2. Foam rolling will increase your range of motion

Your range of motion is how far your joints move. 

Here’s an example. Imagine putting a box on a high shelf. Can you comfortably raise your arms overhead to reach the shelf? Or do you feel pain and have to twist and turn and adjust yourself to make it? Someone with an ideal range of motion would be able to reach that shelf without pain or discomfort. 

Foam rolling increases your range of motion and ultimately make daily tasks easier for you. 

A limited range of motion is connected to everything from back pain to poor posture. Improving ROM is connected to everything from less pain to decreased anxiety and a better night’s sleep. 

For best results, stretch out and use a foam roller after every workout.  

3. Foam rolling can decrease lower back pain

Today’s hyper-digitalized world has made lower back pain all too common. From desks that keep us static to smartphones that make us hunch over, our posture is getting slowly worse. 

Foam rolling is an effective way to release the built-up muscle tension in your upper and lower back and increase flexibility. 

Be careful when first starting to foam roll your back. Take it slow and make sure you’re not putting excess pressure directly on your spine. 

For best results, keep the foam roller parallel (vertical) to your spine and roll on either side of your backbone. This keeps you from arching your back. That being said, it is safe to use the foam roller horizontally on your spine (arching your back), if you have the flexibility and range of motion for it. 

When in doubt, ask a physical therapist or personal trainer before giving it a go. 

4. Foam rolling can help you relax

It’s easy to see why foam rolling helps you relax. If you’re dealing with less muscle pain, an increased range of motion and no lower back pain… who wouldn’t feel relaxed?! 

Although it may not feel super relaxing during the actual process. But even then, once you get used to the process, foam rolling will become a natural part of your routine and one you’ll (almost) enjoy doing. You’ll at least enjoy the feeling when you’re done. 

For best results, focus on your breathing when foam rolling. If you practice mindfulness, foam rolling is a great addition to your practice because it allows you to focus directly on the sensation and the moment. 

Is foam rolling safe?

Yes, foam rolling is safe. 

With that said, you still have to use common sense. Avoid rolling if you’re seriously injured, have an open wound, or have difficulty getting up from the floor. 

Foam rolling is also not ideal over small, boney joints such as your knees, ankles, and elbows. Focus on larger muscle groups – like the calves and hamstrings – and avoid the ankles and knees. 

If you’re ever in doubt about whether it's safe for you or not, always consult with doctors, physical therapists, or massage therapists for their guidance.

Yoga and foam rolling 

Yoga experts discovered that rolling on wooden cylinders could massage sore muscles and relieve knots and tension. 

Thankfully, we’ve moved away from hard wood when Moshé Feldenkrais created the first foam roller in the early 1970s. 

At ShapeNation, our foam rollers are made from firm EVA foam, the preferred and best material. From soft rollers for beginners to ones with hard knobs that directly target trigger points and deep tissue, our growing selection has you covered.

How to choose the best foam roller 

Our advice: Start by using a roller with a mid-level of firmness and adjust as you learn more stretches and exercises.

You’ll also want to consider the shape and size of a foam roller. Smaller rollers will be easier to use on your arms and calves (and fit in your gym bag), while a longer one works best for larger muscle groups like hamstrings and lats.  

Here are the top 5 types of foam rollers:

1. Soft, smooth foam rollers

A soft, smooth foam roller is the best for beginners because it’s the most gentle one available. 

2. Firm foam rollers

Do you have super tight, sore muscles? Are you often visited by DOMS? 

If you’re shaking your head yes… then a firm foam roller is your new best friend. 

It’s denser than a soft foam roller and yet still smooth. It’s designed to relieve the knots and tension in tight muscles and trigger points. 

This isn’t for the weak. You’re going to be breaking up adhesions and muscle strains… that’s no walk in the park. But the benefits from a firm foam roller far outweigh the momentary agony of using one. 

3. Grid foam rollers

This type is for the person comfortable for rolling and ready to the next level. It is not recommended for beginners. 

The hard surface does not provide the same give as a soft foam roller, and its textured, knobby surface targets knots and trigger points in a way that can only be described as wonderful pain. 

Speaking of pain. When foam rolling – with any type – you’ll feel momentary pain as you hit trigger points and knots. But this pain will subside while you roll and will completely end soon after you stop rolling. 

Foam rolling should never create lasting pain. If so, something is wrong with your technique. Consult a physical therapist or one of your gym's personal trainers for help. 

4. Deep tissue foam rollers

This type of does exactly what the name says – gives a deep tissue massage. 

It’s recommended for stronger athletes that are used to SMR and understand their bodies.

5. Vibrating foam rollers

This type of is almost too good to be true. You get muscle pain relief from a foam roller, plus the soothing massage power of vibration… in one! 

Vibrating foam rollers are generally more expensive than the others. The main advantage of a vibrating foam roller is that you’re able to target tender areas quicker and often with less stress and pain. 

How to start foam rolling

Before we begin, we have to dive into Self-Myofascial Release (SMR). 

Sounds fancy. What is it? Self-myofascial release is a type of self-massage or muscle release that you can perform alone. Use your own body (hand, thumb, or elbow) or an outside tool like a foam roller, massage ball, or massage gun. 

In the name, self represents yourself, while myofascial means the muscle and its connective tissue. The word release involves the release of tension felt from this technique. 

Myofascial = Myo (Muscle) + Fascial (Fascia/connective tissue)

The basics behind self-myofascial release are that by providing gentle pressure on knots in the muscle, you can relax your muscles from their bundled (knotted) state to one that’s more aligned with the muscle fibers and fascia.  

These knots are formed by bad posture, injury, carrying something too heavy, or even from sitting too long in the same position.

Using a tool releases the tension, breaks up the knots, and helps relax the muscle. It’s exactly what a massage therapist would do, but you can do it yourself and save the $50 an hour price tag. 

How to properly use a foam roller: 

Step 1:

You must first find a tender spot in the area where you feel tightness. This tenderness is an indicator of muscle tension. The feeling will resemble pain, but in a way best described as tender or sore.

Step 2:

Once an area has been identified, gently apply pressure using a foam roller for a minimum of 30 seconds. You may find the muscle begins to twitch. If you feel radiating pain, stop and try again with less pressure.

Step 3:

The soreness in that area will slowly subside (depending on the amount of knotting in the fibers) and you may continue with static or active stretching to help remind the muscle of ideal movement.

Step 4:

It is also possible to roll through the release by finding a tender spot and then gently rolling forward and backwards in the direction of the muscle fibers.

Do foam roller exercises work? 

Foam rolling exercises do work because they’re built on the principles of self-myofascial release (SMR). 

Let’s get nerdy for a minute. SMR involves autogenic inhibition. Skeletal muscle tissue contains muscle spindles and Golgi tendon organs (GTO), neural receptors. 

Muscle spindles are sensory receptors that run next to muscle fibers. They’re sensitive to a change and rate of muscle lengthening. When stimulated, they cause a stretch reflex that causes the muscle to contract (tighten). 

When the pressure of your body weight against a foam roller is sustained on a trigger point, the GTO turns off and allow the muscle fibers to stretch or relax. That means they realign, unknot and you feel less pain. 

Foam rolling exercises 

With any foam rolling exercise, it’s normal to feel a sharp pain at the beginning. That means that you’ve found the muscle knot. Congratulations! 

Stop any exercise immediately if you feel that any sensation or pain traveling up or down your leg or arm. Also stop if you feel numbness or tingling. 

Calves - Gastrocnemius/Soleus

Preparation

1. Place the foam roller under your mid-calf. 

2. Cross one leg over the other to increase pressure if needed. 

Movement 

1. Slowly roll the area to find the most tender spot. 

2. Once found, hold the spot until the discomfort is reduced (around 30 seconds). 

TFL/IT Band - Tensor Fascia Latae/It Band

Preparation 

1. Lie on one side with the foam roller just in front of your hip.

2. Cross the top leg over your lower leg with your foot touching the floor. 

Movement 

1. Slowly roll from hip joint to lateral knee to find the most tender spot. 

2. Once found, hold this spot until the pressure is reduced (around 30 seconds). 

Piriformis 

Preparation 

1. Sit on top of the foam roller with it positioned on the back of the hip. 

2. Extend one leg while the other opens (foot on the floor) to balance. 

Movement 

1. Lean into the hip of the extended leg. 

2. Slowly roll on the posterior hip area to find the most tender spot. It is usually found near the spot where the back pocket is on a pair of jeans. 

3. Once found, hold pressure on the area until the pain is reduced (around 30 seconds). 

Wing Muscles - Latissimus Dorsi 

Preparation 

1. Lie on the floor on one side with the arm closest to the floor outstretched. 

2. Place the foam roller under the arm. 

Movement 

1. Slowly move back and forth to find the most tender spot. 

2. Once you find it, hold it until the pressure subsides (around 30 seconds). 

Lower Back - Lumbar Spine

Preparation 

1. Lie on the floor with your knees bent and feet firmly planted on the ground. 

2. Place the foam roller under your lower back. 

Movement 

1. Drawing the navel inward, slowly lift yourself onto the roller. 

2. Pay special attention to engaging the core. 

3. Roll back and forth as you massage the area. 

Why does foam rolling hurt so much?

Foam rolling hurts because you’re applying pressure directly to muscle knots. 

If it hurts too much (and it may with super tight muscles), reduce the amount of pressure you’re putting on the foam roller. That means reducing how much of your body weight you’re putting on the roller. 

Who should not use foam rollers?

While foam is generally safe for most people, if you have a hard time getting down to the floor (and up again), a foam roller will probably not be for you. All foam roller exercises require you to be on the floor. 

Instead, use static and dynamic stretching from a standing or seated position to target tight muscles. 

If you bruise easily, even the best foam rollers may not be for you. Ask your doctor, physical therapist or certified personal trainer for their advice before starting any type of training routine. 

​​How do I progress to a harder foam roller?

You’ve mastered the soft foam roller and you’re feeling great. But there are still a few tight areas – you feel them when you train and you wish you had a way to truly target those. That’s when you progress to a harder foam roller. 

To increase, you have to work on your pain tolerance. That’s why you start with a smooth, soft roller first and work your way up.  

Start by working on the soft roller for 10 minutes and then spend another 5 on a hard, firm roller. 

This way, you’re not immediately flopping down on a dense foam roller and putting yourself in pain. Warming up with the soft one will loosen up what it can. From there, it’ll be easier to progress to a firmer tool. 

As you slowly increase the amount of time you spend on the firm roller, decrease the ‘warm-up’ time on the one with the softer texture.

How do I know I’m ready for a harder foam roller?

You’re ready for a harder, textured roller when you’re comfortable on a soft roller, and you’ve been working out muscle knots for a while but you still have sore, tight muscles. 

The foam rolling mistake you should avoid 

One of the biggest mistakes when it comes to foam rolling is forgetting to breathe properly. Or forgetting to breathe at all.  

We see it all the time. Ladies and gentlemen facing the pain with grit and determination and not an ounce of oxygen. 

Focus. Slow. Down to the lungs. 

Instead of thinking ‘take a deep breath’, think about taking a slow one. 

Better breathing doesn't happen in one training session. The effects come after several weeks of work – when it becomes a habit. 

Is it OK to foam roll every day?

To stay stress-free, avoid injuries, improve your ROM, increase flexibility, and do away with tight muscles that are holding you back, aim for a foam rolling session of 5-20 minutes on a foam roller every day. 

Don’t have time to roll every day? Even a few times a week will make a big difference. Something is better than nothing. 

Time is not the most important thing. Just make sure you are not in a hurry. Be slow and careful. When you barrel through the exercises, you do not get the same effect. 

When you buy your foam roller online, it’s yours! Use it whenever you want. At home in the living room while watching TV or out by the pool. 

Who should use a foam roller?

Whether you are 60, 80 or 18 you should use a foam roller.

Even If you don’t exercise at all, use it to keep your muscles going, as it goes in and activates tissue in a way that the body needs. 

We mean it when we say that anyone can use a foam roller. Especially if you’re over 50. If you belong to that age group, you probably know how hard it is to get out of bed now and then. The best foam rollers to consider are the softer ones made from foam. They'll be gentle on your muscles and still give the relief you're after.

It’s not the fountain of youth, but it’s close enough, and it works. Unlike the fountain. 

Foam rollers + ShapeNation

Beyond helping relieve muscle soreness, foam rolling offers a list of health benefits, including an increased range of motion, faster recovery after runs and workouts, and even better lubrication of the muscles when rolled before a tough workout. 

From soft, foamy tubes to cylinders with a hollow core, foam rollers come in a range of different sizes and densities to target different large muscle groups. 

A soft, low-density, smooth roller is perfect for beginners, super tight muscles, or people experiencing tenderness in hard to stretch areas like the glutes. 

Firmer, textured rollers (or a notched or spiked ones), dial up the pressure if you’re targeting deeper muscle groups like those around the hips and scapula. Percussive therapy devices like a massage gun also helps ease tension in deeper, large muscle groups.

Depending on what shape, size, texture, density, and price point you’re aiming for, ShapeNation has the affordable foam roller you're looking for.

And not just foam rollers in different textures. We have everything you need for your entire fitness journey. From yoga mats to dumbbells, we’re your partner in this.