Using a Foam Roller with Tight Muscles

Foam roller on a gym floor

If you notice your muscles are tight and you don’t have time to schedule a massage session, use a foam roller to help. A foam roller acts as self-massage and can loosen muscles so you can get back to your normal routine.

How to Use a Foam Roller

A foam roller is a piece of foam about six inches in diameter and two or three feet in length, though it can be different sizes. You can roll on it, placing different parts of your body on the roll. The rolling motion works out kinks and knots and helps your muscles to relax.

Use the roller on your back for tightness that leads to low back pain. Use it on your hips, thighs, quads or hamstrings to get relief. Just like with a massage, it helps the muscles to loosen up so you can stretch them.

Another benefit of the foam roller is it helps you relax. When you become tense, it often causes your muscles to get tight as well. Foam rolling allows you to unwind from the stress, so your muscles can lose their stiffness.

You can use the foam roller alone or as part of a routine with stretching and light exercises. If you include it as part of your workout, do the rolling after your session to help prevent tight muscles the next day.

Foam rolling can help you recover from a workout faster and with less soreness and stiffness. With a shorter recovery time, you’re less likely to get an injury and are able to get back to your workout quickly. Consider adding a foam roller to your exercise routine.