Foam roller: How to use it!

You've probably heard of a foam roller. You often see them in the gym or online, but what is a foam roller really good for and how should you use it? In this article, we answer your questions!

Foam roller: what is it?

A foam roller is a cylinder made of hard foam. They are also known as self-myofascial release, which basically just means giving yourself a massage. After a workout, you can get stiff muscles or muscle knots, which causes pain and less flexible muscles. A foam roller rolls waste products out of the muscles, making your muscles looser and improving your flexibility. This process is similar to what a sports masseur does, but now you do it yourself!

Using a foam roller preventatively

You don't just have to use a foam roller when your muscles are sore. You can also use it preventatively to prevent muscle soreness and injuries. Better blood circulation helps to remove waste products more easily.

How to use a foam roller?

1. Place the foam roller on the floor and gently roll a muscle group over the roller.
2. Start with little pressure and increase it if desired.
3. Locate the area or trigger point (muscle knot) and apply gentle pressure.
4. Hold this pressure for 20 to 30 seconds.
5. Try to relax, even if it feels a bit painful.
6. Is it too painful? Reduce the pressure or roll around the trigger point.

At first, foam rolling can sometimes feel unpleasant, just like a deep massage from a masseur. Build it up slowly, then your body will get used to it and it will feel less and less painful.

Exercises with the foam roller

Now that you know the basics, you can get started with some exercises. Below you will find a selection, but make sure you don't use too much pressure.

Exercise 1: Hamstrings
1. Sit on the floor and place the foam roller under your thighs, just below your glutes.
2. Place your hands behind you for balance.
3. Push your hips up and shift your weight to one leg.
4. Relax the hamstring you are rolling.
5. Roll from the back of your thigh to your knee.
6. Perform this for 30 seconds, switch legs and repeat three times.

Exercise 2: Lower back
1. Lie on the floor and place the foam roller under your lower back.
2. Cross your arms on your shoulders.
3. Keep your weight on your back.
4. Roll from bottom to top on your back.
5. Do this for 30 seconds, three times.

Exercise 3: Calves
1. Sit down and place one leg over the foam roller. Your other leg remains on the floor.
2. Roll the foam roller from your ankle to just below your knee and slowly increase the pressure.
3. Do this for 30 seconds, switch legs.

Exercise 4: Upper back
1. Lie on your back and place the foam roller under your upper back.
2. Cross your arms on your shoulders.
3. Keep your weight on your back.
4. Roll from the upper back to the middle of your back.
5. Do this for 30 seconds and repeat three times.

Of course, many more exercises are possible. Use these exercises as part of your warm-up or cool-down to prevent or remedy injuries. Discover all foam rollers from our range here.