How to use a foam roller: benefits, exercises, and tips

Foam rolling is a simple self-massage technique that’s gained popularity in fitness, sports, and recovery routines. Many people use a foam roller before exercise to warm up or after activity to ease post-workout soreness and help their body recover. 

While research on the benefits of foam rolling is still emerging, it can be a valuable addition to your movement routine — and you don’t have to be an athlete or dealing with an injury to benefit.

“Everyone has a spot that just feels a little tight,” says Scott Loving, PT, DPT, a physical therapist at Hinge Health. “Foam rolling is like a gentle massage — it helps loosen up areas that feel tense and promotes blood flow, which supports healing. It’s a tool that can help with stiffness, muscle tightness, and discomfort.”

Read on to learn how to use a foam roller, foam rolling benefits, and foam roller exercises recommended by Hinge Health physical therapists.

What is a foam roller?

A foam roller is a simple, cylinder-shaped tool made of firm foam that comes in different sizes and textures. Most are about six inches in diameter and can be either smooth or textured. 

Foam rollers are used for self-massage by placing a part of your body on the roller and gently rolling back and forth. This helps ease tight spots and release muscle knots in tender areas. It’s another treatment tool for managing pain, especially for those who have pain flares after movement. 

How to use a foam roller

If you’ve seen someone use a foam roller before, it might look pretty simple. But when you try it for the first time, you may find that balancing and moving on the roller can feel tricky or even a little uncomfortable. Still, knowing how to use a foam roller is a useful skill to learn. 

“Foam rolling can help your body feel more at ease during movement by releasing tension from your muscles and other soft tissues,” says Dr. Loving. The more you practice foam rolling, the more natural it becomes.

How to foam roll

Follow these PT-backed tips to get started.

1. Consider wearing form-fitting clothes. Loose shirts or baggy pants can sometimes get caught under the roller. Generally, clothing that fits closely to your body can make foam rolling — and exercise therapy — more comfortable. If you have long hair, you might want to tie it back to keep it out of the way while you roll.

2. Position the foam roller under the area you want to target. Most of the time, you’ll put the roller on the floor so it sits across the part of your body you want to roll, like your back or legs. “The foam roller will make a cross or T across your back or legs,” says Dr. Loving. You can also use a wall if you’re working on your back, shoulders, or arms.

3. Be gentle around joints or bony areas. Try to avoid rolling directly over areas like your knees, neck, ankles, or elbows, since there isn’t much cushioning there. “You’re going to feel it more around bony spots,” says Dr. Loving. For places like your spine, hips, or shoulders, move gently and tune in to how your body feels. Be sure to ease up on pressure if anything feels uncomfortable.

4. Don’t roll over injuries. If you have a recent injury or sensitive area, it’s best to avoid rolling directly over it. Rolling on a spot that’s already irritated can sometimes make discomfort linger, says Dr. Loving.

5. Roll slowly. “As a general example, it might take about five to 10 seconds to move the roller from your lower back up to your shoulders,” says Dr. Loving. “The key is not to rush — take your time so your body has a chance to relax into each area.”

6. Take deep breaths. Slow breathing can help relax both your mind and your muscles as you roll.

7. Pause on tight spots. “If you find a spot that feels a little ‘spicy,’ pause there for about 30 seconds or do some smaller rolls over it,” says Dr. Loving. Then continue rolling over the whole area.

8. Engage your core. Using your core muscles can help support your body as you move.

9. Reduce pressure if an area is too uncomfortable. You can take some weight off by using your arms or legs for support, shifting your position, rolling on a softer or more padded surface, or using a wall instead of the floor. A softer roller can help, too. “It can help to start with the areas around a tender spot and gradually work your way in as it becomes comfortable,” says Dr. Loving.

How to add a foam roller to your movement routine 

Explore how to include foam rolling in your routine with these tips from Hinge Health physical therapists.

• Start with short sessions. Begin with 30 seconds in each area you’re foam rolling. If you’re feeling sensitive, less time is fine. Just like with any new activity, you can add more time as your body adjusts.

• It’s normal to feel some soreness. Foam rolling works areas that may feel tight, which can lead to some soreness after. If you’re unusually sore or it affects your daily activities, roll more gently next time. “Foam rolling shouldn’t cause pain,” Dr. Loving says.

• You don’t have to do it every day. Start with two or three foam rolling sessions per week. As you get used to it, you can roll more often if it feels good.

• Build up gradually. Once you get comfortable, you can add more pressure. Try rolling one leg, glute, or side at a time, or lift a leg to put more weight on the roller. Only increase intensity when it feels right for your body. 

• Ask for help if needed. “Foam rolling is a bit of a body weight workout for other parts of your body,” says Dr. Loving. If you find it hard to balance or move, a physical therapist can show you ways to modify foam rolling and help you build strength and flexibility. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

5 foam roller exercises 

If you’re new to foam rolling or feeling unsure about where to begin, try the following foam roller exercises recommended by Hinge Health physical therapists. These options can help you get comfortable exploring how different areas of your body respond to foam rolling.

1. Foam rolling for your back

• Sit on the floor with the roller placed horizontally behind your low back. 

• Bend your knees and keep your feet on the floor. 

• Slowly lean back on to the foam roller and lift your hips up, as though you’re doing a bridge exercise. Cross your arms over your chest as you do this exercise.

• With your feet planted on the floor, use them to stabilize your body as you engage your core and hips. Using your legs, slowly move the roller from the base of your low back toward your shoulders. Pause on any sore spots. 

• Keep your neck relaxed, your chin tucked, and your abs engaged so you don’t arch your back over the roller.

• Try this for up to 30 seconds if you’re new to foam rolling. 

Note: If you have a history of osteoporosis or spinal issues like kyphosis (rounding of the thoracic spine) and scoliosis, check with your provider first. 

2. Foam rolling for your glutes (butt muscles)

• Sit on the foam roller. 

• Reach your right arm behind you, placing your hand on the ground for support.

• Plant your left foot firmly on the ground, then cross your right ankle over your left knee.

• Roll forward and backward on your left glute, starting just below your lower back and ending at the top of the back of your thigh (upper hamstrings).

• Do this for about one minute, then repeat on the opposite side.

3. Foam rolling for your hamstrings (back of thigh muscles)

• Sit with the roller just under your glutes and your legs stretched out in front of you. 

• Place your hands behind you and use them for balance as you slowly roll back and forth from your glutes to just above your knees. 

• Pause on any tender spots. 

• Try to sit up as straight as you can as you move. 

• Roll for up to 30 seconds to start.

Note: If you find yourself having a hard time balancing or maintaining this position, you can roll out one leg at a time.

4. Foam rolling for your quads (front of thigh muscles)

• Kneel onto the floor so the roller is at the top of quads (front of thigh muscles), supporting yourself on your forearms, like you would when doing a modified plank.

• Let your legs relax behind you. 

• Use your arms to roll from the top of your hips to just above your knees. 

• Pause on tight areas and adjust your position as needed. 

• Keep your head in line with your spine. 

• Roll for up to 30 seconds to start.

5. Foam rolling for your outer thigh (IT band)

• Lie on your side and support yourself on your forearm, similar to a side plank.

• Place the foam roller under the outside of your bottom thigh, alongside your IT band just below your hip.

• Cross your top leg over in front of your lower leg, and plant your foot on the floor for balance.

• Use your arms and top leg to help roll your outer thigh from your hip to just above your knee.

• Pause and hold on any spots that feel tight.

• Repeat on the other side.

• Try rolling for up to 15 seconds per side to start. 

Note: This area can be tender and sensitive so don’t feel discouraged if you can only tolerate a few seconds at a time. 

These exercises target areas that commonly benefit from foam rolling. They can help release tension, ease muscle knots, and improve comfort during movement.

Benefits of foam rolling 

Foam rolling can help you move more comfortably, whether you’re an athlete, an active hobbyist, have a physically active job, or you spend most of your day at a desk. You can use a foam roller before or after a workout, after sitting or standing for long periods, or whenever your body feels tight. Benefits include:

• Better mobility. Using a foam roller can help loosen your muscles and make it easier to move, especially before activity. Research shows that even a minute or two of foam rolling your quads can improve how freely your hips move directly after, helping you feel more flexible for activities like walking, running, or squatting.

• Less soreness. Foam rolling after a tough workout can help ease delayed-onset muscle soreness (DOMS) the next day and support recovery.

• Enhanced athletic performance. While the boost may be most noticeable for competitive athletes, improved mobility from regular foam rolling can help anyone move more efficiently.

• Pain relief. Rolling out tight or knotted muscles can ease certain types of pain and help you feel more comfortable.

• Boosts blood flow. Foam rolling increases circulation, which brings more oxygen and nutrients to your muscles. This can help you warm up before activity and recover afterward.

• Promotes relaxation. Gentle rolling can help your body unwind. Dr. Loving recommends it at bedtime to ease tension or during the workday as a midday break. At the office, use a foam roller against a wall to help you ease tension in your back and shoulders.

Choosing the right foam roller

Foam rollers come in a variety of sizes, firmness, and textures. Here’s how to find the best option for you:

• Size. Short rollers work well for rolling one limb at a time. Longer foam rollers are great for larger areas like your back and are usually easier to balance on if you’re new to rolling, Dr. Loving says.

• Density. Softer rollers provide a gentler massage, making them a good choice if you’re just starting or prefer lighter pressure. If you like a firmer or deep-tissue massage, choose a denser roller.

• Texture. Smooth rollers are best for beginners. Rollers with ridges or bumps can mimic the feeling of a trigger point massage, so they’re best for experienced rollers or those who like more intense pressure. Research suggests both styles are effective, so pick what feels best for you.

When not to use a foam roller

Most people can use foam rollers without any issues, but there are times when it’s best to avoid them or wait to resume using them. Steer clear of foam rolling if you have:

• A broken bone

• An open wound

• A recent injury

• Noticeable swelling

• Severe pain

If you’re pregnant, have a medical condition like osteoporosis, diabetes, or arthritis, or recently had surgery, talk to your healthcare provider before foam rolling.

PT tip: Be creative with how you roll

“There’s really no wrong way to place a foam roller,” says Dr. Loving. “Perpendicular is a great way to start, but it’s not a hard and fast rule. You can use it side to side, diagonally, or even make circles with your glute. Our bodies are built to move in more than one direction, so don’t be afraid to experiment and find what feels best for you.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Monteiro, E. R., da Silva Novaes, J., Cavanaugh, M. T., Hoogenboom, B. J., Steele, J., Vingren, J. L., & Škarabot, J. (2019). Quadriceps foam rolling and rolling massage increases hip flexion and extension passive range-of-motion. Journal of Bodywork and Movement Therapies, 23(3). doi:10.1016/j.jbmt.2019.01.008

2. Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Frontiers in Physiology, 10(376). doi:10.3389/fphys.2019.00376

3. Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J.-E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of Athletic Training, 50(1), 5–13. doi:10.4085/1062-6050-50.1.01

4. Michalak, B., Kopiczko, A., Gajda, R., & Jakub Grzegorz Adamczyk. (2024). Recovery effect of self‐myofascial release treatment using different type of a foam rollers. Scientific Reports, 14(1). doi:10.1038/s41598-024-66577-x

5. Bartsch, K. M., Baumgart, C., Freiwald, J., Wilke, J., Slomka, G., Turnhöfer, S., Egner, C., Hoppe, M. W., Klingler, W., & Schleip, R. (2021). Expert Consensus on the Contraindications and Cautions of Foam Rolling—An International Delphi Study. Journal of Clinical Medicine, 10(22), 5360. doi:10.3390/jcm10225360

6. Hotfiel, T., Swoboda, B., Krinner, S., Grim, C., Engelhardt, M., Uder, M., & Heiss, R. U. (2017). Acute Effects of Lateral Thigh Foam Rolling on Arterial Tissue Perfusion Determined by Spectral Doppler and Power Doppler Ultrasound. Journal of Strength and Conditioning Research, 31(4), 893–900. doi:10.1519/jsc.0000000000001641