Foam Roller Guide

"Ready to learn foam roller exercises?

Get the Complete Beginners Guide to Foam Rolling.

Learn how to efficiently use your foam roller with this application video series.

Self myofascial release, also known as “foam rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness.

Foam rollers are exercise devices used for massage and fitness. While usually long and cylindrical, they come in many shapes, sizes and varying textures. When used for self-massage, they help soothe tight, sore areas (known as “trigger points”) and speed up muscle recovery. This process of rolling out tight muscles and relieving tension is also called myofascial release.

Using a foam roller can be uncomfortable so it’s better to be too gentle, rather than too intense, when you’re starting out learning how to use a roller. You can adjust your intensity as you learn how your body responds. Generally, you’re looking for that “it hurts so good” level of discomfort. Pushing past discomfort into real pain won’t speed up results, but it will risk injury. You can actually bruise muscles by rolling too intensely.

Foam rolling, or self myofascial release, is like a deep tissue massage for your muscles. It’s a type of soft tissue therapy that focuses on connective tissue called fascia.

Fascia is tissue that connects with your muscles, bones, and ligaments to provide support throughout your entire body.

Learn how to use a foam roller in these Application videos."