Everything You Need To Know About Foam Rolling

At the gym, you may have seen a dense cylinder made of foam propped up against the corner and wondered what you were looking at. That, friends, is a foam roller—the fitness tool so many of us love to hate and hate to love. It’s the answer to your chronically tight muscles and post-workout soreness—and when used correctly, foam roller exercises can be a key part of your warm-up routine. 

But if you’re not sure how to use a foam roller—like, at all—we’ve got you covered. We tapped Peloton instructors—including Hannah Corbin, the queen of foam rolling and stretching—to dish on everything you need to know about how to use a foam roller and why you should make it a regular part of your workout routine.

What Is Foam Rolling?

Foam roller exercises use a cylindrical tool called a roller that’s made of compressed foam or a polymer blend. Rollers can range in density from soft to hard, but they all do the same thing: “Foam rolling is a DIY myofascial release technique where you push your muscles against a hard surface that rolls to alleviate muscle tension and soreness,” says Hannah, who teaches foam rolling classes.

So just how important is myofascial tissue in your everyday movement? If you’ve ever felt like you’ve got a “knot” in your shoulder, that’s your myofascial tissue. Got a tight neck or back? It’s connected to your myofascial tissue. Think of myofascial tissue as your body’s scaffolding, a network of tissue connecting your muscles, joints, and bones while also providing essential support to your organs too. Tight myofascial tissue can impact and restrict the range of motion in your muscles and joints, leading to a potential indirect effect of further stress and strain to other areas. 

To bring it back to foam rolling exercises, then, myofascial release is a massage technique that helps alleviate this discomfort or tightness by stretching out and moving your muscles and fascia. 

Foam rolling not only relieves tight muscles but can also help make you a better athlete, Hannah says. Rolling increases your range of motion and helps correct muscle imbalances from repetitive or dysfunctional movements.

No matter what your fitness goals are, regular foam rolling can make a big difference. “Foam rolling gives me the peace of mind that I am caring for my body the way it needs,” Hannah says. “I've found more length with it in my stretches and more emotional well-being from the tension relief it provides. I honestly don't know where I would be without it—probably hunched over a pulled muscle somewhere, wishing I had used a foam roller!”

Benefits of Foam Rolling

From easing pain to improving posture, grab your roller and discover how foam rolling exercises could help your body and wellbeing.

How To Use a Foam Roller

Try a quick foam rolling class as a test drive (and if you’re not sure where to start, fire up the Peloton App and search under Stretching). You want to foam roll regularly—at least a few times a week, or every day if possible, because you get the most benefits from the foam rolling exercises when you stay ahead of muscle soreness. “If you’re waiting until your muscles are overly sore to do foam rolling, it’s like throwing onions at somebody who’s already crying,” Hannah says.

As you start rolling, remember that you control the amount of pressure on your body, so you can always modify as necessary. Start off using light pressure and then gradually apply more. Pro tip: If you find a particularly tight spot, hold the roller on that location for about 30 seconds before releasing.

Our 5 Favorite Foam Rolling Exercises

Foam rolling is something that all Peloton instructors incorporate into their fitness routine, as it takes stretching and recovery to a whole new level. But how do you know you’re hitting all the important areas? We’ll show you how. 

Whether you target a specific body part each day or roll out your whole body in one session is your call. Of course, doing the whole body is the most beneficial, but if you have just a few minutes, you might want to focus on the muscles that feel the most tight or sore, or muscles that you’ve been using a lot in the activities you’re doing, Hannah says.

For example, cyclists might want to focus on their quadriceps, glutes, and hips, while runners may prefer to roll out their calves and hamstrings. Or, if you’re dealing with general desk fatigue, you might spend most of your time taking care of your chest and back.

Just make sure you devote equal time to both sides of the body. For example, if you’re rolling your hamstring on the right leg, make sure you do it on the left leg too. The goal is to maintain balance.

1. Quads

These big, juicy leg muscles can handle the pressure, so don’t be afraid to get in there with your foam roller. That said, if you’re new to foam rolling or feeling extra-sensitive, start by rolling both of your quads at once to distribute the weight. Once you’re ready for a little more intensity, go down to one leg at a time, as we’ll explain below.

Muscles worked: Quadriceps, groin

2. Calves

You might be surprised at just how spicy rolling out your calves can feel, especially if you neglect stretching this lower-body muscle—so go light to start. If you find a particular knot that you want to address, try using a lacrosse ball or a tennis ball for more targeted myofascial release.

Muscles worked: Gastrocnemius, soleus

3. Hip Adductors

Tired quads, calves, and hamstrings get all the attention after a long ride or a tough run, but Peloton instructor Andy Speer reminds you not to overlook your adductors, the muscles along your inner thigh that stretch from your knee to your groin. “Your adductors ‘adduct’ or move your legs in toward the centerline of your body and play a role in hip stability and hip flexion,” Andy explains. “When your adductors are ‘tight’ or full of trigger points, they may not stabilize as effectively and your stride may be altered which will decrease your running efficiency.”

Muscles worked: Hip adductors

4. Latissimus Dorsi

Peloton instructor Matt Wilpers notes that when you’re training your upper body, the lats are often skipped. Located on the back side of the body, these are the muscles connecting your upper extremities to your vertebral column. “It depends on how tight your muscles are, but I usually spend one to two minutes on either side,” says Matt. “Over time, if this area gets too tight, you will lose mobility.” 

Muscles worked: Lattisimus dorsi

5. Pectoral Muscles

Another hidden area that Matt says not enough people pay attention to is pec minor, the small muscles on either side of your chest that allow your shoulders to move forward and down. “By sitting all day we can become very tight in our upper body, and our shoulders tend to roll in,” explains Matt.

If the reason you’re not foam rolling this area is simply the awkward position required to get to it, Matt suggests using a lacrosse ball to really target the muscle. “Spending one to two minutes in this area can really release and open this area up in order to strengthen your back muscles,” he says. 

Muscles worked: Pectoralis major, pectoralis minor

Is Foam Rolling Safe?

Yes, foaming rolling is generally considered a safe exercise for uninjured muscles and if you regularly exercise—but like with any other exercises or equipment, it needs to be practiced correctly. If you have a serious injury such as a broken bone or torn muscle, it’s best to speak to your healthcare provider and follow their guidance before trying foam rolling. There are also some health conditions where foam rolling is not advised unless practiced by a professional. This includes rheumatoid arthritis, osteoporosis, advanced diabetes, and cellulitis. 

If you’re pregnant, foam rolling may help with relaxation and tension release, but make sure to get guidance from your healthcare provider on what foam roller exercises to do. Approved exercises will vary based on your stage of pregnancy and any preexisting health conditions.

Always make sure you’re following approved foam rolling exercises before starting. Applying pressure to areas of the body improperly can cause damage or injuries. Avoid foam rolling over small joints like knees, elbows, or ankles as this could hyperextend them.

How to Choose a Foam Roller 

When you’re deciding on the best foam roller, there are three main things to consider.

Density

Choosing between a soft or hard foam roller can come down to pressure preference and experience. Soft foam rollers have more flexibility and cushion, delivering a lighter pressure for lower intensity—perfect for beginners. Giving a deeper myofascial release and massage, hard rollers may feel more intense, but they can be super effective in targeting tension and alleviating tight muscles.

Surface Texture

The texture of your roller is another way to create a more targeted foam rolling experience. A smooth roller gives a more even pressure and a lower intensity massage—again, helpful if you’re just starting out or want a more balanced touch. Texture rollers have multiple types of ridges and protrusions arranged in different combinations for a more intense pressure that targets specific pressure points or areas of tension.  

Shape and Size

Foam rollers come in different shapes and sizes. Hannah recommends opting for a long roller—around 36 inches—since it’s easier to use and more stable than shorter rollers. Shorter rollers are usually around 24 inches and are good for targeting smaller areas such as calves or arms. 

How to Incorporate Foam Rolling Into Your Routine

As to when you should foam roll, it comes down to personal preference. Hannah likes to do a light session before exercising to mobilize and release her muscles, and then a more intensive round afterward to target any areas that bothered her during the workout. But you can use your foam roller any time during the day or even before you go to bed, so it’s worth experimenting to find what works best for you. And if you’re not sure where to start, the Peloton App has dozens of foam rolling classes for specific muscle groups or your full body, with class lengths ranging from five minutes to a luxurious 20-minute foam rolling sesh.