The Benefits of Foam Rolling

What is a Foam Roller?

A foam roller is a handy fitness tool, usually a round tube made from foam (like EPP or EVA) and comes in various sizes, shapes, and colors. They typically range from 5 to 6 inches in diameter and 12 to 36 inches in length. Some are smooth, while others have textured surfaces for added intensity.

Foam rolling is all about Self-Myofascial Release (SMR), which is a fancy term for releasing tension in your muscles and the connective tissue (fascia) around them. Think of it as a DIY deep tissue massage! By rolling your muscles over the foam roller and holding it on tender spots for about 30 seconds, you can ease muscle tension. Softer foam rollers give a gentler, massage-like experience, while firmer ones offer a deeper, more intense release.

What can a Foam Roller do for me?

Relax sore muscles

Improve flexibility 

Improve range of motion

Reduce stiffness

When should I use a Foam Roller? 

 Foam rolling is like your workout’s best buddy! You can roll it out before your workout to help boost your range of motion, or after to keep those muscles from getting too sore (we’re looking at you, DOMS!). It’s also a great idea to foam roll before stretching, so your muscles are nice and loose for the main event. Basically, whenever your muscles need a little extra TLC, that’s the perfect time to grab your foam roller! 

Popular Areas to Foam Roll

Upper Back – It’s so hard to massage your own back, but with a foam roller you can. Either on the floor or against the wall if getting down to the ground is a challenge for you. 

Hamstrings – The always tight hamstrings really benefit from a good foam rolling session, especially if immediately follow up by hamstring stretches.

Quadriceps – One of the easiest muscle groups to foam roll as well as satisfying. Be careful not to roll over your knee or any other bones. 

Glutes – Yes sit on it and roll your butt. This is another hard-to-reach area. 

Iliotibial Band (aka T-Band) This may be one of those most sensitive areas to roll. Start slow and go easy with a soft roller at first. The intensity of this area can scare you away from foam rolling if you start off too aggressively. 

Gastrocnemius (Calves) – Rolling the calves generally feels really good. The hard-working calves really appreciate the targeted attention. 

Is Foam Rolling Safe?

Foam Rolling is generally considered safe, however, there are a few reasons to skip it. The list below is not exhaustive. Please consult your physician before starting any SMR (self-myofascial) release techniques. 

Injury

Skin Rash

Uncontrolled Hypertension

Osteoporosis

Cancer

Circulation Issues

Medications that thin the blood

 Disclosure: Some of the links in this post are “affiliate links.” This means we may garner a small commission at no cost to you if you choose to make a purchase. Read our full Affiliate Disclosure Statement for more information. 

Types of Foam Rollers

Soft – The Gentle Hug of Foam Rollers!
This one’s perfect for beginners! It’s light in density and the gentlest of them all, making it ideal for sore or sensitive muscles that just need a little TLC. Think of it as a cozy hug for your muscles! 

OPTP Pro-Roller Soft Density 18″x6 Foam Roller

OPTP Pro-Roller Soft Density 36″x6 Foam Roller

Medium – The Goldilocks of Foam Rollers!
Not too soft, not too firm—this one’s just right! It’s the perfect balance between the gentler and firmer rollers, making it a great option if you’re looking for something in the middle. It might be your new favorite  

YesAll Medium Density EVA 18″x6 Foam Roller

Yes4All Medium Density EVA 36″x6 Foam Roller 

High-Density Firm – The Tough Guy of Foam Rollers!
This is the firmest roller out there, perfect for when you need a serious deep tissue release. It’s like the superhero of foam rollers, getting into those tight spots and giving your muscles the intense attention they deserve! 

Yes4All High Density 36″x6 Foam Roller

Amazon Basics High Density 18-Inch Foam Roller

Textured / Roller Balls – The Muscle Detective!
These ridged rollers are like little detectives for your muscles, digging deeper into those tricky, hard-to-reach spots. If your muscles are hiding tension in the crevices, this roller is on the case! 

321 Strong Deep Tissue Massage 12.5″x5.5 Foam Roller Trigger Point

RumbleRoller Textured Foam Roller  6.22 x 22.13 x 6.61 inches