Foam rolling is one of the simplest ways to add structure to your post-workout routine. If you have just bought your first roller, or you are thinking about it, this guide covers how to use it, how long to spend on each area and what to look for when choosing one.
What does a foam roller do?
A foam roller is a firm cylinder you place under a body part and roll over using your own bodyweight. Most people use one after training or at the end of a long desk day to loosen up, ease off tight-feeling muscles and build a consistent cool-down habit. It is a self-massage tool for general comfort and recovery, not a medical treatment.
How to use a foam roller: the basics
- Start gently. Use light pressure at first and build up as your body gets used to it.
- Roll slowly. Aim for about one inch per second rather than rushing back and forth.
- Spend 30 to 60 seconds per area. If you find a tender spot, pause on it for a few deep breaths, then move on.
- Avoid joints and the lower back. Roll the muscles around them instead.
- Keep breathing. Tensing up works against you.
Where to roll
The most common areas are the upper back, glutes, quads, hamstrings and calves. For the upper back, cross your arms over your chest, lift your hips and roll between your shoulder blades. For quads, lie face down with the roller under your thighs and use your forearms to move gently up and down.
How often should you foam roll?
Many people roll for five to ten minutes after a session, or on rest days as a short mobility routine. Little and often usually beats one long, painful session. If anything feels sharp or unusual, stop and speak to a qualified professional.
Choosing the right foam roller
Size and firmness matter. A shorter roller is easy to carry in a gym bag and works well for arms, calves and quads. A longer roller gives you full back coverage and is better for balance work on the floor. Textured rollers feel more intense, while smooth, high-density rollers are a good starting point.
Browse our exercise mats and recovery tools, or take a look at the EVA foam roller in 30cm and 45cm sizes and the textured 30 x 8cm roller. Delivery is free on orders over £50 (or the equivalent in your local currency), and otherwise starts at £2.99 to the UK or £3.99 internationally.
This article is for general information only and is not medical advice.