How to Use a Foam Roller: A Physical Therapist’s Guide
Foam rolling has become a go-to tool for athletes, weekend warriors, and anyone looking to move and feel better. At SB Physio, we recommend it as a simple, effective way to support your recovery between physical therapy sessions. Done correctly, foam rolling can improve mobility, ease muscle tension, and even help prevent injuries.
What Is Foam Rolling?
Foam rolling is a type of self-myofascial release (SMR). By using your bodyweight on a foam cylinder, you apply gentle pressure to muscles and fascia (the connective tissue around them). This helps release tightness, improve blood flow, and restore normal movement.
Benefits of Foam Rolling
Relieves muscle tension after workouts or long days at a desk.
Improves flexibility and range of motion, especially in hips, quads, and back.
Promotes recovery by increasing circulation and decreasing soreness.
Supports injury prevention when combined with stretching and strength training.
Foam Roller Basics: How to Get Started
Choose the right roller: Softer rollers are best for beginners; firmer rollers offer more intensity.
Roll slowly: Move at a pace of about one inch per second.
Breathe and relax: Tension will only fight the release.
Spend 1–2 minutes per muscle group: No need to overdo it.
Avoid joints and bones: Stay on the muscles, not the spine or knees.
Common Foam Rolling Exercises
1. Quads
Lie face down with the roller under your thighs.
Roll from just above the knees to the top of your hips.
Pause on tender spots and breathe until the discomfort eases.
2. IT Band / Outer Thigh
Lie on your side with the roller under your outer thigh.
Roll from hip to just above the knee.
This area is often tender, so go slow and controlled.
3. Hamstrings
Sit with the roller under your thighs.
Lift slightly off the floor and roll from glutes to knees.
4. Upper Back
Lie on your back with the roller under your shoulder blades.
Support your head with your hands, lift your hips, and roll from mid-back to shoulders.
Keep your core engaged and avoid rolling into your neck.
When to Foam Roll
Before exercise: As part of your warm-up to increase mobility.
After exercise: To help reduce muscle soreness.
On rest days: For recovery and general body maintenance.
When Not to Foam Roll
Over recent injuries, bruises, or fractures.
If you experience sharp or worsening pain.
Without guidance if you have certain medical conditions—always check with your physical therapist first.
Final Thoughts
Foam rolling is not a replacement for physical therapy, but it’s an excellent complement. Think of it as “brushing your muscles” — a daily practice to keep your body moving freely and recovering well.
At SB Physio, we often incorporate foam rolling into treatment plans and can show you the safest and most effective techniques for your goals. If you’re unsure where to start, schedule an appointment and let one of our Doctors of Physical Therapy guide you.
Disclaimer : Foam rolling and other functional tests are general wellness tools and not a substitute for medical advice. Results may vary. Always consult a licensed healthcare provider or physical therapist before starting a new exercise routine.
