Move Well Physiotherapy Foam Rolling Guide

ALSO KNOWN AS SELF MYOFASCIAL RELEASE

COMMON MISTAKES

1. YOU ROLL DIRECTLY WHERE YOU FEEL PAIN:

Go indirect before direct. If you find a spot that’s too painful to roll it’s a cue to ease away from that area by a few cm.

2. YOU ROLL TOO FAST:

Go slower so that the superficial layers and muscles have time to adapt and adjust to the compression.

3. DO NOT ROLL YOUR LOWER BACK:

Do not ever roll over your lower back with a normal foam roller. Your spine will go crazy and your muscles will contract to try and protect your spine.

4. DO NOT ROLL A JOINT OR A BONE

DIRECTIONS

 To foam roll properly apply moderate pressure to the specific muscle or muscle group using your body-weight. Roll slowly- when you feel a painful ‘spot’ pause on that spot for a few seconds. You should feel a release after 10- 40 seconds.

1.  Calves

Place the foam roller just above your achilles tendon and keep your hands facing your body with your arms straight. Slowly lift your body up and roll your body forwards so that the foam roller is rolling over your soleus and gastronemus. Once  you have rolled your upper calf slowly roll down. Repeat for 10-40 seconds before moving onto next muscle group.

NB Do not foam roll behind your knee.

2. Hamstring

Place the foam roller just above the back of your knee. Position your hands so that they are facing away from your body. Roll your body down so that the foam roller rolls up. To increase pressure, place your one leg on top of the other and roll your hamstrings. Repeat on other leg.

3. Quadriceps

Lie on the foam roller with your tummy facing the ground. Place the foam roller just above your knees and use your arms to roll your body downwards. Making sure that your back does not arch. Roll slowly and controlled.

4. Outer Thigh & IT Band

Lie on your side with the foam roller placed under your bottom leg. Slowly lower from the lower hip to the top of your knee joint. Roll over the muscles slowly supporting your weight with your arms as needed.  Repeat the foam rolling technique with the body 1/4 turned onto your front to roll the TFL and the lateral quad muscle.

5.  Anterior Tibialis

Place the foam roller on the outside of your leg just below your knee. The foam roller should not be against your shin bone. Roll up and down slowly and change legs once the pain has reduced.