Using the same pressure for every spot isn't smart, says Aronsen. Apply your pressure accordingly, and remember: Your body will tell you what it needs," he explains.

It's tough to know what pressure is best. It shouldn't feel comfortable when you're rolling out muscles, especially when hitting trigger points.

If you feel no discomfort, your pressure is probably too light. But if you start to feel excruciating pain, you'll want to pull back. Mild discomfort, with steady pressure, is to be expected, says Aronsen.

You'll also want to avoid rolling too fast over each section, as there's usually not enough pressure provided. Although some areas are tenser than others, you don't want to overdo it by staying too long on a given spot.

Dynamic pressure means you'll be moving the foam roller, as opposed to static pressure where you'd hold it in one place. A great way to explore the fascia and foam roll effectively is to keep the roller in one place as you twist side to side and then move your body across it up and down the length of the muscle — you move as it moves, says Lemmer.

When you spend too long on one spot, you risk bruising and injury, especially when you do it before a workout on a "cold" muscle aka a muscle that hasn't been warmed up through activity , says Lemmer. However, "you can foam roll a 'cold' muscle much more safely than static or dynamic stretching a cold muscle," she says.

The risks of rolling out muscles improperly are on par with getting too severe a massage — bruising, most of all. If you get bruised from foam rolling, you'll probably want to ice it. When rolling a cold muscle, you'll want to ease into it with a softer pressure at first to avoid further damaging the fascia and causing inflammation.

Also, if you're moving the foam roller too aggressively over a cold muscle specifically, it can damage muscle tissue and make aches even worse.

Instead, you'll want to keep the roller still and shift your body gently to allow the body to generate heat and warm up a bit to loosen tense points. First, start by keeping the roller stationary, and twist your limb side to side like a screwdriver.

Then roll the length of the muscle, recommends Lemmer. And you want to be careful when digging deep into trigger points. They can also be a place where a lot of nerves come together. In these cases, foam rolling can either work wonders or be completely useless or harmful if done incorrectly, she says.

It indicates you're pressuring nerves improperly or limiting blood flow," he advises. Most muscles are fair game; however, there are a few body parts you shouldn't touch," says Lemmer.

The biggest mistake? Sitting for extended periods of time can really mess with your hip flexors. While stretching them is good, foam rolling them is even better because it works on loosening the muscle tissue plus the connective tissue fascia around it. An alternative way to complete this is to again cross your legs and focus on one hamstring at a time.

Made of connective tissue, the IT band runs along your outer thigh from the hip to the knee. Soreness and tightness in this area is common in runners, but anyone can benefit from foam rolling this area. Poor posture got ya down?

When I have intense headaches, especially due to tension in the neck , I like to use my foam roller. Pain in a specific area while foam rolling is typically a sign that your muscle or tissue is tight and needs some TLC.

As a glued-to-the-desk editor, I can testify that foam rolling has been so good for my well-being. What used to be chronic tension and needling pain in my arm and shoulder is now gone thanks to my once-a-week classes. The act itself is as fulfilling as pushing out the last bit of toothpaste from the tube.

All gifs by Active Body. Creative Mind. Christal Yuen is an editor and writer at Healthline. You can find her on Twitter. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Foam rolling exercises can safely and effectively relieve tension, tightness, and pain in your back.

Here are six exercises you can do to relieve…. Foam rolling may offer benefits to people with sore muscles, or it can also be used to help you relax. It may even help to reduce pain associated with….

If you have a tight IT band, you might have heard that foam rolling is your best option. We'll discuss what is best to east this tight tissue. Foam rollers range widely in firmness and texture, though it's not always easy to find the right one for your needs.

Consult a health care professional or OrthoCarolina physical therapist if you have questions or feel you need some extra education about proper foam rolling. Chris Gabriel, OCS Board Certified Orthopedic Specialist , CSCS Certified Strength and Conditioning Specialist , practices physical therapy with the OrthoCarolina Wellness Center.

Chris and his team treat a range of patients for orthopedic and sports medicine needs. He enjoys working with various local high school, college, and professional sports teams.

For acute orthopedic injuries after scheduled clinic and urgent care hours, please utilize the HURT! App, in partnership with OrthoCarolina, for fast free access to orthopedic advice with a response time of ~4 minutes.

Download here. Schedule an Appointment How to Properly Foam Roll. Share on Twitter Share on Facebook Share on Pinterest. Chris Gabriel, OCS, CSCS Foam rolling has become increasingly popular over recent years, and foam rollers of all sizes can be found in almost any gym or physical therapy clinic in the United States.

Foam rolling has become increasingly popular over recent years, and foam rollers of all sizes can be found in almost any gym or physical therapy clinic in the United States. Research has suggested that rolling on one of these hard cylindrical pieces of foam may help reduce fatigue, improve flexibility, reduce soreness and even help decrease arterial stiffness.

Although the quality of these individual studies can be debated, many athletes, therapists, and athletic trainers swear by foam rolling. Here are a few tips to consider before getting started.

Safety: Although foam rolling is safe for most people, individuals who have issues with decreased bone density or are prone to fractures should consult with their doctor prior to trying a foam roller.

Density : Make sure you find the right firmness, especially if you are new to rolling. Heavier individuals may need one that is more dense, or firmer. Location: Common areas to focus on are the iliotibial band, hamstrings, upper back and calf muscles.

Avoid rolling over the low back and use common sense over sensitive areas. When to Roll: Foam rolling can be performed before or after exercise, and may augment the benefits of stretching. For example, to roll out your quads or hamstrings, "start around the pelvis in the meaty part of the muscle not the joint itself and slowly roll away from the pelvis until you get to the top of the knee," she advises.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Fitness Exercise Tips. By Isadora Baum. Isadora Baum. Isadora Baum is a freelance writer, certified health coach, and published author of three books, which can be purchased online from major retailers.

She previously served as a lifestyle writer at Bustle Digital Group and has written for various food, fitness, and lifestyle online publications including Allrecipes, EatingWell, Shape, Self. com, and more. Shape's editorial guidelines.

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Accept All Reject All Show Purposes. Benefits of foam rolling include: Shorten Muscle Recovery Time : Foam rolling helps improve muscle recovery by increasing blood flow to targeted areas.

This can help reduce muscle soreness and promote faster recovery after intense workouts or physical activity. Improved Flexibility and Range of Motion : Regular foam rolling can enhance flexibility and joint mobility.

By targeting tight muscles and fascia, foam rolling helps release muscle tension and adhesions, improving the flexibility of the muscles and connective tissues. Reduced Muscle Pain or Soreness : Foam rolling can help alleviate muscle soreness and discomfort.

By applying pressure to the muscles, foam rolling helps reduce muscle tension and trigger points, promoting relaxation and reducing post-workout muscle soreness. Injury Prevention : Foam rolling helps identify areas of muscle tightness or weakness, allowing individuals to focus on specific muscle groups that require attention.

By incorporating foam rolling into a regular routine, individuals can address muscle imbalances and maintain optimal muscle function, reducing the risk of overuse injuries. Stress Relief and Relaxation : Foam rolling not only benefits the physical body but also promotes relaxation and stress relief.

The rhythmic rolling motion and pressure applied to the muscles can help calm the nervous system, reduce stress hormones, and promote a sense of overall well-being. Common Body Parts to Use Foam Rollers Calves : Rolling along the length of the calf muscles can alleviate tightness.

Tight calf muscles can contribute to foot and ankle pain. Hamstrings : Rolling the hamstrings can release tension if you are experiencing tightness in the back of the thighs. This is particularly beneficial for runners and avid walkers. Quadriceps : Foam rolling the quadriceps muscles on the front of the thighs can help reduce tightness and promote better knee alignment.

Glutes: Rolling the gluteal muscles buttock area can relieve tightness and trigger points, improving hip mobility and reducing discomfort in the hips and lower back. This is especially beneficial for individuals who sit for extended periods or experience hip tightness. Back and Spine : Foam rolling the upper and lower back can help release tension.

Rolling the thoracic spine beginning at the base of the neck and ends around the bottom of your rib cage, just above your lower back can promote better posture and alleviate upper back pain.

Shoulders and Upper Body : Foam rolling the upper body and shoulders can relieve tension caused by poor posture, sedentary lifestyles, and stress, improving overall mobility, and reducing neck and shoulder pain.

Lats and Side Body : Foam rolling the lats latissimus dorsi and side body muscles can alleviate tightness and promote better mobility in the shoulder and mid-back region. Is Foam Rolling Safe? A Few Precautions to Keep in Mind Foam rolling is safe when performed correctly and with proper technique.

However, there are a few precautions and guidelines to keep in mind to ensure a safe foam rolling experience: Gradual Progression : If you are new to foam rolling, start with gentle pressure and gradually increase the intensity as your muscles adapt.