Posted on January 05, 2017 by Kate Halsall

foam rolling techniques

If you’ve ever read any of my blogs, you will know that I believe EVERYONE who does any kind of fitness should do two things : Yoga and Foam Roll. For those of you who already use a foam roller of any sort, I would ask the question “when do you use it”? If you only use it for rehab or after training, then I believe you are doing yourself a disservice! Don’t get me wrong, the foam roller is great for recovery, but it’s also great as a warm up tool to help improve your movement and flexibility, you can exercise with them (I am not kidding) and they’re great for a massage! But just like there are many types of rollers, there are many types of foam rolling techniques. So this is how I roll……

Personally, I roll my calves, hamstrings, quads, glutes and IT band. You could roll your upper back ie lats, rhomboids etc (I simply don’t as it makes me feel sick!) and hip flexors (I just find this too awkward, so when I need to, I get a tennis ball in there – OW!).

If I take a post workout calf roll as an example. I place the roller just below my knee. I use my other leg and arms to lift my hips so that my weight goes into the calf that I’m rolling. I roll SLOWLY towards my ankle – and I mean slowly – teeny tiny movement. Should I come across any tightness/pain, I will pause at that spot until the pain eases, and then I’ll continue the roll. I stop just above my ankle. I’ll repeat it a number of times and then do the other leg.

You may or may not have been shown a different technique. That’s not to say what I’m doing is right or wrong, it’s just the way I think is the most beneficial and continue to use. Ieuan, one of the motive8 personal trainers, has also written a great article about foam rolling techniques too. If in any doubt, just give one of our trainers a shout!