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Master The Foam Roller: How To Find & Use The Perfect Exercise Roller Right For You

Updated: Jun 20

Learn how to choose and use a Foam Exercise Roller for Back pain relief and explore next-generation recovery tools like Vibrating Foam Rollers!

This article will equip you to tackle back pain and unlock a world of benefits with foam rolling. Then, we'll delve into choosing the perfect roller and mastering self-massage techniques.

We will also explore the Power of Foam Rolling and why you only need 10 Minutes to revolutionize your warm-up and cool-down workout routine.


What Is Foam Rolling?

Foam rolling has indeed become a popular self-care tool for athletes and fitness enthusiasts alike. 

Foam rolling is a type of self-massage that uses a cylindrical-shaped tool to apply pressure to muscles and fascia, the connective tissue surrounding muscles. Thus, you can roll out tight spots, relieve tension, and enhance flexibility in muscles and joints.  

It is often referred to as ‘self-myofascial release’ (SMFR for short) and is very easy to use. Some people use it as a self-back-cracking technique, as foam roller exercises are highly effective for back pain. Thus, Foam roller exercises are highly effective in easing tension in the legs, too.

In fact, this simple yet effective technique can help improve flexibility, reduce muscle soreness, and enhance recovery. But how do you use a foam roller effectively?

What Are The Benefits Of Foam Roller Exercises?

Even though SMFR is not as effective as myofascial therapy performed by a trained therapist, it can still offer an alternative to tackling aches and pains on a daily basis without waiting for a massage!

The 5 top benefits of using a foam roller are:

Enhanced Recovery: 

Promote soft-tissue healing, reducing inflammation that occurs during muscle repairing while speeding up this process. This is because it helps to flush out metabolic waste products that can contribute to muscle fatigue.

Reduced Muscle Soreness: 

Relax and reduce delayed-onset muscle soreness (DOMS), which is the soreness you can get after a challenging workout, as it increases blood flow to the muscles. Thus, it helps to effectively ease lower back pain and sciatica.

Injury prevention: 

Foam roller exercises can lengthen the muscles and, therefore , increase the elasticity and mobility of muscle tissue, joints, and fascia. Therefore it helps to reduce the risk of injuries such as strains and sprains during physical activities.

Stress Relief: 

Another benefit is Promoting relaxation. Certainly, the act of foam rolling can be a relaxing experience and can promote feelings of well-being. So stress less and roll more!

Save Money: 

You won't need as many physio treatments as you would!

What Foadm Roller Shall I Use?

Foam rollers are cylindrical-shaped, which come in different sizes and degrees of firmness and sometimes have bumps and unusual shapes on them; they have now become a staple piece of exercise equipment that is found in most modern gym environments. 


When selecting a foam roller, consider the following factors:

  1. Size and Shape: Foam rollers vary in size and shape, including standard cylindrical rollers, half-round rollers, and contoured rollers. So choose a size and shape that allows you to target specific muscle groups effectively. For example, if you want to roll the back, choose a 90 cm long foam roller. There are also some smaller foam exercise rollers designed for travelling.

  2. Density & Texture: Foam rollers come in different densities, from soft to firm. They also have textured surfaces or patterns, providing additional massage and trigger point release.

Here's a quick guide:

  • Beginners: Start with a softer roller to ease into the process and avoid discomfort. If you have never used a foam roller and don't know how to use it, it would be better to start with a smooth foam roller because the pressure is not as intense as with a textured roller. Besides, smooth foam rollers are usually less expensive than textured foam rollers.

  • Intermediate Users: A medium-density roller provides a good balance of pressure and control.

  • Advanced Users: As you master your foam rolling techniques, move to a textured one, with ridges and knobs, which will enable you to apply different intensities of pressure and to do more targeted muscle work. This is also known as trigger points foam roller.

Next-Gen Recovery: Unveiling the Vibrating Foam Roller

If you find foam rolling effective and want to take it to the next level, we really recommend you get a vibrating foam roller. Because they incorporate vibration technology to enhance muscle relaxation and blood flow. Therefore it can potentially lead to deeper tissue release, faster recovery, and improved flexibility.

While research is ongoing, vibrating rollers offer a promising option for those seeking an extra boost in their self-care routine.

A couple of years ago, we discovered a great vibrating foam roller, the PulseRoll.  We heard about it from one of our elite runner clients, hence we tried it too. This foam roller uses a unique combination of pressure and vibration, which will help loosen your muscles and increase blood flow while flushing away lactic acid in a much more effective way.

Though it is more expensive than a traditional foam roller, it is worth the investment, especially if you are a fitness lover, as it is the easiest to use and really feels like self-massaging yourself. 

Check the video below to see how to use a vibrating foam roller (PulseRoll)

How To Use A Foam Roller On The Upper Body


1. To start, choose a softer rather than a textured foam exercise roller, as your body will need to adjust to it. Sometimes too hard or “bumpy” foam rollers may feel too uncomfortable to start. 

2. Firstly, rest the upper back on the foam roller. Then Lift your hips slightly off the ground and roll back and forth, engaging your core for stability. Pause for several seconds when you find areas that are tight or slightly painful. When you start to feel the muscle releasing you can start to roll again. 

For a visual hint, watch the video below:


Place the roller vertically on a wall and lean against it with your upper back. Then Roll your upper back and chest area up and down the wall, focusing on areas of tightness.

How To Use A Foam Roller On The Lower Body

Here are specific indications and techniques for using a foam exercise roller on the lower body.

Sit on the floor with both legs extended. Then place the roller under one calf and roll back and forth, focusing on tender spots.


Sit on the floor with the roller under one glute. Lean back slightly and roll side-to-side, focusing on any tight spots. 


Sit with one leg straight and the other bent, foot flat on the floor. Place the roller under your hamstring and roll back and forth, adjusting your leg position to target different areas. 

man self massaging back of legs

Lie on your stomach with the roller under your quadriceps. Then roll back and forth, focusing on the entire length of the muscle.

woman using a foam roller on her quads



Check also:


Potential Risks And Precautions

While generally safe, let's examine some potential risks you better be aware:

  • Overuse: Excessive foam rolling can irritate the muscles and tissues. So start slow and gradually increase duration and intensity to allow your body to adapt. Also avoid excessive force, as it could lead to bruising or tissue damage.

  • Painful Areas: If you experience sharp pain, stop rolling and consult a healthcare professional. 

  • Avoid Bony Areas: Avoid bony prominences or joints to prevent discomfort or injury.

  • Existing Injuries: Don't foam roll over any injured areas. Wait for proper healing before using a foam roller.

Extra Tips To Master Your Foam Roller Exercises Routine

  • Always remember to use a Foam roller in multiple directions instead of just rolling up and down 

  • Try to target different muscles and don’t focus only on your tightest area. Always avoid areas such as your lower back and neck. 

  • Roll slowly and gently, and as mentioned above, pause when you find a tight spot and breathe through it. 


Foam rolling, along with next-generation tools like vibrating foam rollers, empowers you to take charge of your muscle recovery and overall well-being. It is a is a great self-care tool. But remember, consistency is key! For optimal results, combine it with a healthy lifestyle, proper stretching, and regular exercise.  

Incorporate a foam exercise roller into your routine regularly to conquer back pain, improve flexibility, and thus enhance your performance. So, grab your roller, explore the techniques, and unlock a world of pain-free movement!



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