{"id":159163,"date":"2025-06-05T03:15:11","date_gmt":"2025-06-05T03:15:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/159163\/"},"modified":"2025-06-05T03:15:11","modified_gmt":"2025-06-05T03:15:11","slug":"how-to-use-a-foam-roller-according-to-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/159163\/","title":{"rendered":"How to Use a Foam Roller, According to Experts"},"content":{"rendered":"

Foam rollers are everywhere these days\u2014at the gym<\/a>, under your desk, collecting dust under the sofa<\/a>\u2014but does anyone actually know how to use a foam roller? Done well, foam rolling can ease tightness, increase blood flow, and help you move more freely before or after a workout<\/a>. Done poorly, it just feels like a painful waste of time.<\/p>\n

To figure out how to actually make foam rolling effective, I talked to two experts: James Chung<\/a>, DPT, a sports physical therapist and strength coach at MotivNY<\/a> in New York City, and Austin Martinez<\/a>, CSCS, vice president of training and experience at StretchLab<\/a>. From how long to roll to which muscles to target (and which ones to skip), they broke down what matters, what doesn\u2019t, and why foam rolling isn\u2019t just about pain tolerance\u2014it\u2019s about purpose.<\/p>\n

Whether you’re using it to recover<\/a> from a tough training session, loosen up before a lift, or just take the edge off from sitting all day, this guide will help you get more from your foam roller with a lot less guesswork.<\/p>\n

In This Guide<\/p>\n

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What Is Foam Rolling?<\/p>\n

Think of foam rolling as a reset button for your muscles\u2014not a magic fix, but a quick way to reduce tension, restore mobility, and get blood flowing to the areas that need it most. It works through pressure, not intensity: you\u2019re helping the tissue release and recalibrate, not forcing it into submission.<\/p>\n

Reducing muscle tension is the primary purpose of foam rolling, according to Martinez. \u201cBecause you\u2019re applying pressure to that muscle tissue, you\u2019re breaking up any adhesions that might be within,\u201d he says. These adhesions, he explains, are like tiny sticky glue spots that build up in the muscle tissue over time. \u201cIf you have so many of these adhesions, it restricts your mobility, it restricts your flexibility and your movement patterns.\u201d Foam rolling helps break them up, giving the muscle fibers a chance to realign properly, which can improve mobility and help restore more natural movement patterns. If you\u2019re feeling unusually stiff in your hips or shoulders, it could be the result of adhesions limiting how well the muscle can lengthen and contract.<\/p>\n

Martinez adds that circulation is another key benefit: \u201cIt\u2019s going to promote blood flow and circulation into those areas, which can be really beneficial to get new oxygen, nutrients to that muscle tissue.\u201d<\/p>\n

Chung emphasized that the relief people feel from foam rolling is often less about structural change and more about sensory feedback. \u201cYou do get a very temporary reduction in pain and temporary change in sensation, which is enough to increase performance if somebody is limited by the presence of some of those negative sensations,\u201d he says.<\/p>\n

In practice, that might mean using a roller on your quads or glutes before a lower-body workout to improve range of motion, or targeting your back and lats at the end of the day to reset posture and release tension. It\u2019s not a fix-all, but when used consistently and strategically, foam rolling can be a valuable part of a well-rounded movement or recovery routine.<\/p>\n

Common Foam Rolling Mistakes\u2014and How To Fix Them<\/strong><\/p>\n

Foam rolling isn\u2019t complicated, but it\u2019s easy to make it less effective if you rush through it, zone out, or target the wrong areas. These are the biggest mistakes experts see\u2014and how to avoid them.<\/p>\n

Foam rolling isn\u2019t about racing back and forth over a muscle. The real benefit comes from applying sustained pressure to tight areas, not quickly moving over them. Chung recommends finding a tender spot and holding pressure there instead of constantly rolling. \u201cIf you spend more time holding a pressure point instead of just rolling, you get a lot more relief,\u201d he says.<\/p>\n

Expecting one session to fix everything<\/p>\n

Like anything else in fitness, foam rolling only works if you\u2019re consistent. \u201cA big misconception is, \u2018I’m going to only foam roll when I’m sore, when I feel like I need it,\u2019\u201d Martinez says. \u201cBut we know that recovery is best done all the time\u2014especially when you don\u2019t need it.\u201d Making it a regular habit can help prevent that sore, tight feeling from building up in the first place.<\/p>\n

Rolling over bones or joints<\/p>\n

Foam rolling should target muscle and fascia\u2014not bones, ligaments, or joints. \u201cStay over the muscle tissue, not trying to roll over bone or ligaments or anything of that nature because one, there’s really no benefit, and two, it’s going to be painful,\u201d Martinez says. Stick to soft tissue areas like calves, quads, glutes, and lats.<\/p>\n

Thinking pain equals progress<\/p>\n

More pressure doesn\u2019t always mean more benefit. \u201cYou can actually get more relief if you find a level of intensity you can breathe through,\u201d Chung says. Applying a tolerable amount of pressure\u2014not overwhelming force\u2014helps send a signal to your nervous system that it \u2019s safe to relax, which can lead to better release and recovery.<\/p>\n

How Do I Foam Roll Effectively?<\/p>\n

There\u2019s no \u201cright way\u201d to foam roll, but a few expert-backed techniques can make a big difference in how effective it actually is. Whether you’re using it to warm up, cool down, or break up stiffness after a long day, these tips will help you get more out of every session.<\/p>\n

Think of pre-workout foam rolling as prep work: You\u2019re getting blood flowing and priming your muscles for movement. \u201cWith your foam rolling before, it can be quicker movements,\u201d says Martinez. Rather than stopping on tender spots, \u201cyou\u2019re kind of scanning across the entire muscle,\u201d he says, adding that it\u2019s going to help increase blood flow and prime the muscle. He recommends combining this with with some dynamic stretching to really prep your system for movement.<\/p>\n

Post-workout, the goal shifts to recovery. Martinez recommends slowing down and spending more time on any tight or tender spots. \u201cNow I\u2019m really looking at breaking up adhesions that I built in through the workout, reducing muscle tension, increasing circulation at a deeper level,\u201d he says. He suggests focusing on specific sections of a muscle\u2014\u201cbreak it up into threes,\u201d he says\u2014rather than rushing through the whole length.<\/p>\n

Use it to build body awareness<\/p>\n

Foam rolling isn\u2019t just about fitness\u2014it\u2019s also a way to learn how your body feels. \u201cIn your first few sessions, just focus time on learning your body,\u201d says Martinez. \u201cAre there areas that have a general sense of tension or pain or discomfort? That\u2019s maybe where you hold your stress.\u201d Once you notice those patterns, you can tailor your routine to the areas that need more attention.<\/p>\n

Spend more time holding, not just rolling<\/p>\n

Chung emphasizes that the goal isn\u2019t to grind into your muscle\u2014it\u2019s to create a release. \u201cIf you find a space that feels sensitive and you apply pressure that feels tolerable and hold it there for about two minutes, you get a lot more relief when you take that pressure out,\u201d he says. Sustained pressure, paired with calm breathing, signals to your nervous system that the sensation isn\u2019t threatening\u2014helping the muscle let go.<\/p>\n

Where Should I Foam Roll?<\/p>\n

You can use a foam roller on most major muscle groups, but some areas tend to deliver more noticeable benefits\u2014especially if you’re looking to ease everyday tension or improve your movement patterns. Here\u2019s where Martinez recommends focusing.<\/p>\n

\u201cThere\u2019s great research out there that a good majority of the back problems and the hip problems we all deal with today really stem from our foot and how our feet move,\u201d says Martinez. That\u2019s why he recommends starting with the soles of your feet and calves. These lower-body areas often impact alignment and mobility further up the chain.<\/p>\n

\u201cWhether you\u2019re talking the big glute max or the smaller muscles like the glute medius or piriformis,\u201d Martinez says, \u201cthese areas are really central to how we move\u2014and how we compensate when something else is off.\u201d Foam rolling your glutes can help counteract the effects of prolonged sitting or heavy lower-body training.<\/p>\n

Quads and hamstrings<\/p>\n

Martinez suggests targeting the front and back of your thighs in sections rather than trying to roll the entire length at once. \u201cI can kind of maneuver and manipulate that foam roller over different parts of my body,\u201d he says, noting that scanning through the quads, hamstrings, and calves helps identify where tension lives.<\/p>\n

Upper back<\/p>\n

You can roll the upper back to release the muscles along the spine and reset posture after hours at a desk. But Martinez cautions against foam rolling bones or joints, which includes the spine. \u201cStay over the muscle tissue,\u201d he says. \u201cNot trying to roll over bone or ligaments or anything of that nature, because one, there\u2019s really no benefit, and two, it\u2019s going to be painful.\u201d<\/p>\n

Foam Rolling FAQ<\/p>\n

What is foam rolling good for?<\/strong><\/p>\n

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Foam rolling helps reduce tension, improve circulation, and support smoother movement. \u201cYou\u2019re breaking up adhesions and you\u2019re reducing any tension built up in the muscle,\u201d says Martinez. Over time, this can help restore natural movement patterns and ease tightness that restricts flexibility and range of motion.<\/p>\n

It can also help with recovery. \u201cFoam rolling is a great way to get temporary relief and temporary change in sensation,\u201d says Chung, \u201cwhich is enough to increase performance if somebody is limited by the presence of some of those negative sensations.\u201d<\/p>\n

How do I use a foam roller?<\/strong><\/p>\n

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Start with light pressure and the right tool for the area\u2014larger rollers for thighs and back, smaller rollers or trigger point balls for feet and calves. \u201cThe easiest way is usually making sure you\u2019re propping yourself up, so the affected limb is on the foam roller and the other limb is off to the side,\u201d says Martinez. From there, you can \u201cstack\u201d by adding a limb or lowering your body closer to the roller to increase pressure. That could look like placing a foam roller under the calf of an extended leg and then crossing the other leg on top to add additional weight and pressure.<\/p>\n

And remember: Don\u2019t rush. \u201cIf you spend more time holding a pressure point instead of just rolling, you get a lot more relief,\u201d says Chung.<\/p>\n

How effective are foam rolling workouts?<\/strong><\/p>\n

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Martinez says results can be surprisingly quick. \u201cIt wouldn\u2019t really be unrealistic to see results within your first few sessions.\u201d But he adds that the biggest changes early on are neurological, not physical: \u201cThe main results you\u2019re going to see\u2026 are not necessarily physical adaptations to the muscle tissue, but rather neurological adaptations from your brain.\u201d In other words, your body becomes more tolerant of the pressure, and your nervous system starts to interpret the sensation as less threatening. That shift alone can help you feel looser and move more freely\u2014even before any structural changes occur in the muscle tissue.<\/p>\n

Over time, though, with regular use, foam rolling can help your muscles feel more pliable, improve body awareness, and increase your tolerance to pressure\u2014making movement more fluid and less restricted.<\/p>\n

The Bottom Line<\/p>\n

Foam rolling isn\u2019t a cure-all\u2014but when used intentionally, it can be a powerful tool for moving better, recovering faster, and feeling stronger in your body. Whether you’re loosening up tight hips after sitting all day or prepping your muscles before a workout, it\u2019s less about doing it perfectly and more about building a habit that works for you.<\/p>\n

Start slow. Listen to your body. And stick with it. The results build over time\u2014and so does the way you feel.<\/p>\n

Amazon Basics<\/p>\n

High Density Foam Roller<\/p>\n

TriggerPoint<\/p>\n

Foam Massage Roller<\/p>\n

Hyperice<\/p>\n

Vyper 3 Foam Roller<\/p>\n

Rollga<\/p>\n

The Better Foam Roller<\/p>\n","protected":false},"excerpt":{"rendered":"Foam rollers are everywhere these days\u2014at the gym, under your desk, collecting dust under the sofa\u2014but does anyone…\n","protected":false},"author":2,"featured_media":159164,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[22388,30917,22389,1630,31699,105,246,16367,16,15,4715],"class_list":{"0":"post-159163","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-_commerce","9":"tag-_exclude-reg-gate","10":"tag-_seo","11":"tag-fitness","12":"tag-gq-recommends","13":"tag-health","14":"tag-shopping","15":"tag-textbelowcenterfullbleed","16":"tag-uk","17":"tag-united-kingdom","18":"tag-web"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114628586518992241","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/159163","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=159163"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/159163\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/159164"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=159163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=159163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=159163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}