Foam Rolling
Foam rolling is a great way to rehab muscles, boost recovery, release muscle tightness and
increase blood flow to the soft tissues. It can be used as both a warm up and cool down routine.
When foam rolling, you should move slowly and carefully, rolling back and forth over the tender
spots. You can also stop and hold pressure on tender spots depending on your pain tolerance.
Give these techniques a try! Foam roll each area for 20-60 seconds depending on your
tolerance. You may go shorter or longer depending on your comfort level and needs. Repeat as
needed!
Calves
Place the foam roller under your calf. Rest your other foot and hands firmly on the floor while
you roll from the ankle to the back of the knee. Rotate your leg in and out. To add pressure,
stack ankles.
IT Band
Lie on your side with the foam roller near your hip. Support yourself with your hands or
forearms on the floor as well as your other foot on the floor. Move the foam roller up and down
your outer thigh.
Piriformis
Sit on the foam roller and cross one foot over the opposite knee. Lean into one buttock and roll
forward and back, using your supporting leg to control pressure.
Hamstrings
Sit your hamstrings on the roller. Roll from the back of your kneecap to your buttocks. To
increase pressure, roll one leg at a time, rotating your leg in and out to get all areas of your
hamstring.
Adductors
Lie on your stomach with one leg extended to the side slightly, knee bent and the other on the
ground behind you. Place the roller in your groin area of the bent leg and roll along your inner
thigh.
Quadriceps and Hip Flexors
Lie on your stomach with roller placed under your thigh and roll up and down from the bottom
of your hip to the top of your knee. Make sure to rotate your leg so that you don’t neglect the
inside and outside portion of your quads. Roll one at a time for more pressure.
Back
Lie on your back and place the roller near your shoulder blades. Keep your feet on the ground
to support yourself as you slowly roll from your upper neck to the middle of your back. To
increase pressure, bridge your glutes off the floor.