Foam rolling is a type of myofascial release you can apply on yourself. As stated in our mid-season fatigue & injuries article, foam rolling can significantly increase joint range of motion. In doing so, this could also promote blood flow, reduce tightness & tension within your muscles.

Foam rolling is a type of myofascial release you can apply on yourself. As stated in the mid-season fatigue & injuries article, it has been shown to significantly increase joint range of motion. In doing so, this could also promote blood flow and reduce tightness and tension within your muscles.

How to foam roll? A simple set of instructions would be to foam roll each body part for about 30-45 seconds, and slightly longer for regions of discomfort. Simply just place the foam roller on the floor and underneath the body part you wish to roll out. Place your weight on the roller, any area you wish to roll, and shift your body along the muscle.

An example for a hamstring roll would be to place your bottom on the roller, roll towards your knees and roll back towards your bottom.

Here are physiotherapist Michael’s favourite body rolls:

UPPER BACK ROLL

CALF ROLL

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