New to Foam Rolling? Start with These 3 Exercises

Now a staple in many fitness routines, foam rolling can help relieve sore muscles, improve joint range of motion, and normalize blood flow. The firm foam cylinders make it easy to massage your muscles by using your body weight to press and roll against them. By foam rolling sore areas of your body, your muscles will be able to recover faster and be able to return to their normal state.

If this is your first foam rolling, choose a smooth roller, not rigid. Start with foam rolling these commonly sore areas:

1. Calves: Put the roller under one calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out, to roll the whole calf. Stack ankles to add pressure.
2. Outer thigh: Lie on one side of the roller, with the roller near your hip, and rest your other leg's foot on the floor. Roll along your outer thigh. Increase pressure by stacking your legs.
3. Hamstrings: Place the roller under both thighs. Roll from the knees to the glutes. To increase the pressure, roll one leg at a time, turning your leg in and out.

Foam rolling not only aids in physical recovery but also promotes relaxation by reducing muscle tension and stress. After rolling out these key areas, consider targeting other parts of your body that may feel tight or sore, such as your lower back or shoulders, using the same gentle technique. Remember to breathe deeply and move slowly while foam rolling to avoid unnecessary strain and maximize the benefits of the massage.

Incorporating foam rolling into your routine just a few times a week can make a noticeable difference in how your body feels and functions. Over time, you'll develop a better understanding of your body's needs and how foam rolling can help you stay flexible, reduce discomfort, and recover more efficiently. Whether you're a seasoned athlete or just starting your fitness journey, foam rolling is a versatile and effective tool to support your overall wellbeing.