Foam Roller Benefits and Considerations

As a runner I find the foam roller very useful as part of my recovery routine after a run.

It is a popular self-massage technique used among athletes and everyday fitness participants. The benefits of using a foam roller include:

• Improved Flexibility: Regular foam rolling can help to increase your range of motion by loosening tight muscles and fascia.

• Reduced Muscle Soreness: Using a foam roller after exercise may alleviate delayed-onset muscle soreness, helping you recover more quickly.

• Enhanced Circulation: The rolling motion boosts blood flow, delivering more oxygen and nutrients to your muscles.

• Improves Recovery: Better recovery may help your performance at the next training session.

Incorporating foam rolling into your routine is a simple way to boost mobility, performance, and post exercise recovery.

When to avoid using the Foam Roller

Do not use over joints, new injuries, open wounds, bone fractures or areas of inflammation. Never use with deep vein thrombosis. Check with your health care team if you are pregnant and avoid with diabetes, osteoporosis and neurological conditions. If you’re not sure check before using.  

How to use a foam roller.

It’s easiest to use the foam roller on the calf, hamstrings and quad muscles. For example to foam roller the hamstring muscles, sit on an exercise mat with your legs straight out in front of you. Place the foam roller under your hamstring muscles avoiding the area right behind your knees. Support yourself with your hands placing them just outside your hips. Apply a little pressure and roll slowly up and down the length of the muscle for 20 to 30 seconds. Always ask for advice if you are not sure how to use it.