Foam Roller: Object of Torture or Genius Fitness Tool?

photo from reebok

My foam roller looks innocent. It’s lightweight and purple and reminds me of a yoga mat, which reminds me of deep breathing. It’s crazy how such a harmless hunk of foam can create so much pain when your muscles are crunched up into little knots.

If you’re a runner, you should know what I’m talking about. Weekend warriors can still be tight, for sure, but runners typically have those telltale trouble spots: quads, hamstrings, hips, and outer thigh. Because stretching can’t conquer muscle knots, it’s important to work them out by massage. A deep tissue massage tackles the knots and breaks them up.

As much as I’d love to get a weekly deep tissue massage (and I’d love to, so if you want to donate to my tension-relief fund, go ahead), it’s not practical for my lack of budget. Instead, I use my foam roller. It’s the next best thing.

After a workout, I roll my thighs, hamstrings, and IT band—that one sends shockwaves down my leg hurts the most. After that, I stretch. My foam roller helps my flexibility and eases knee pain when my muscles are especially tight. In fact, I can usually feel a difference in my knee right after rolling.

So, how do you, um, roll yourself silly? Below, I’ve listed three moves that’ll loosen knots…

QUADS
Lie face down with your right thigh on the roller. Your forearms should be on the ground in front of you. Your left leg (bent as if you were going to sit with your legs bent beneath you) should be beside your body. Using your arms for support and stability, propel yourself forward so that the roller moves from the top of your thigh to just above the knee. Stop rolling a few inches above the knee to avoid damage, then roll back toward the thigh again. Repeat on your other leg.

IT BAND
The IT band is a group of fibers that run along the outside of your thigh. If the band gets inflamed from overuse, it can cause pain on the outside of the knee or in the thigh close to the knee. Regularly using a foam roller can prevent injury in the first place. To do it: Lie on your side with the outer part of your right thigh on the foam roller. Your right forearm should be on the ground in front of you. Your left leg should be bent with your foot lightly on the ground beside your right leg. Roll from the top of your outer thigh to just above your knee, then back again. Repeat on your other leg.

HAMSTRINGS
This one’s super easy: Sit with your right thigh on the foam roller. Your left leg should be off the ground (an easy way to do this is stacking your left heel on top of your right toe). Roll the foam from the top of your thigh to the bottom, then back. Repeat on your other leg.

If you hit a trigger point—a group of tangled, knotted muscle fibers—stop and hold your position for a few seconds. You’ll know you hit a trigger point when you a) feel a “jump” in your muscle, much like you would if you felt a knot in your back muscle during a massage; or b) scream in pain. Either way, the trigger point will be more tender than other areas of your leg, and it deserves and little extra lovin’.

Here’s a great video on how to use a foam roller.

Buy one: Find them online or at most gyms. Some rollers are firmer than others, so play around to find one that works for you. I use this Stott Pilates one.

Have you ever used a foam roller? If you’re a runner (or any other type of athlete for that matter!) with really tight muscles, would you consider using one? Or do you think tight muscles make you faster?