Foam Rolling 101: How To Do It & The Rollers To Try

First, what is a foam roller and do you really need one?

A foam roller may look basic, but it’s a PT-approved way to release tension in your muscle fibres, akin to a deep DIY massage. As the surface of a foam roller comes into contact with knots in your muscles, it relaxes the surrounding tissues. “For many of us, foam rolling falls under the same category as stretching – one of those things we always plan to do, but in reality it rarely gets done,” says Maria Eleftheriou, head of barre at Psycle. “Splashing out on a sports massage is a great way to soothe sore muscles, but a foam roller is a much more affordable and time efficient way to recover. A roller will break down your muscle fibres and help carry waste from the muscle tissues to decrease inflammation.”

What muscles can it help with?

Whether you’re a keen runner, cyclist, walker or HIIT enthusiast, a foam roller has you covered. “Foam rolling is great for tackling problematic areas such as the quads, hamstrings, calves, IT bands, shoulders and upper back,” says Maria. “But don’t feel you have to tackle them all at once. Instead, focus on the areas you’ve been mainly working that day and factor it in as part of your workout routine.” 

When should you use it?

“Roll for around 20 minutes immediately after exercising to really feel the benefits and then again 24 and 48 hours later,” Maria advises. “Target each spot for between 30 seconds to a minute, then take a ten-second rest and repeat. Aim to roll around two to three times per week, more if you are particularly active.” Maria is also a fan of rolling prior to a workout to prep the muscles. “As foam rolling helps loosen muscles and joints and increase your range of motion, try including it as part of your warm-up. This can help you move better during your workout and protect your muscles from injury.”

How should you use a foam roller?

The golden rule is: don’t rush it. Start by pressing into the muscle gently, rolling up and down just a few inches. Stay there until you feel it release. There’s no need to go hard or for too long – if you dig into the point of pain, you’ll send a stress signal to your nervous system, which could make your muscles stiffen again. “It’s not a question of quickly rolling up and down or back and forth on every major muscle group and then moving on,” says LJ Holmes, trainer at Apex Rides. “Instead, focus on a particular muscle – say your calves – and be intentional with your movement, rolling with purpose and stopping when you reach a trigger point to hold it. Doing this will ensure you reap the benefits of releasing tight muscles, in turn speeding up your recovery time.” Using the breath can also help, Maria adds. “Inhaling and exhaling deeply can really help, especially if your muscles are particularly sore. Always go gently and try to roll when the muscles are warm."