How to Use the 3-in-1 Foam Roller

How to Use the 3-in-1 Foam Roller

Here at Exercises For Injuries, we offer many great products in our shop. A staple for home use is the 3-in-1 foam roller, with its wide variety of uses. Foam rollers are great for self-massage, reducing muscle soreness and joint pain, rehabilitation from injuries, and much more. They help reduce your chance of injury and improve joint range of motion. Foam rolling is a self-massage, which means you set the intensity and can increase or decrease how much pressure you place on the roller. It is best to start light and work your way up to a higher intensity. The 3-in-1 foam roller breaks into three different components. The first is the outer, low-density foam roller. The second is the inner, high-density foam roller. Finally, there is the 18-inch self-massage rolling stick. You can adjust the foam roller to your desired intensity for your activity. In this article, we will look at some uses for foam rollers and the three layers of the 3-in-1 foam roller.

Uses for Foam Rollers:

  1. Warm-Up: You can use a foam roller to warm up for your workout or activity. You can roll out tight or sore muscles to get your muscles warm and ready for your workout. This can help prevent injuries such as muscle strains and tears. Some common areas to roll out before workouts are the quadriceps (front of the thighs) and the hip flexors (front of the hips). 
  2. Cool-Down: Immediately after a workout our bodies are warm, making this the perfect opportunity to roll out our muscles. You can roll out your legs, your upper back, and any other areas that you worked on during your activity. You will likely notice a huge improvement in your muscle soreness level and mobility the next day. You should be able to work out more and recover faster. 
  3. Injury Rehabilitation: Often, injury rehabilitation programs will incorporate a foam roller, such as many of the programs on You will most likely roll out muscles that have become overly shortened and tight, and strengthen the muscles that are weak. A foam roller is an absolute must for any athlete or individual with an injury.
  4. Every Day: There is no bad time to use a foam roller. The next time you are watching TV, try rolling out your legs or upper back and see how much better you feel. When you find a tight spot, spend more time in that area, and breathe. 

The 3-in-1 Foam Roller:

3-in-1 Foam Roller

This is the 3-in-1 foam roller that you can purchase from the Exercises For Injuries shop. The large grey roller is the outer, low-density roller. The orange roller is the inner, high-density roller. The grey and orange stick is the self-massage stick. Let’s take a look at how we can use each component of the foam roller.

The Outer, Low-Density Foam Roller:

Full Foam Roller

The outer part of the foam roller is the most versatile part of the foam roller. It is low-density foam, which means it will be less intense than the inner roller and is perfect for when you are just starting out. Its large size allows it to cover larger body parts and roll out large areas at once. Use this part of the foam roller to roll out your quadriceps (as pictured), hamstrings (the backs of your thighs), calves, and upper back.  You can roll out your glutes by placing the roller under one side of your glutes and crossing that ankle over your opposite knee, rolling out one side and then the other. You can also use the foam roller to stretch. Most of us have tight chest muscles from sitting too much with poor posture. To stretch your chest, place the roller horizontally under your upper back and lie back over it, spreading your arms out to the sides. This should help open up through your chest and shoulders.

The Inner, High-Density Foam Roller:Inner Foam Roller

The inner part of the foam roller is made of a higher density foam and has ridges. Both of these features allow it to penetrate deeper into the muscles and results in a more intense massage. The ridges can get into different target areas, which makes this part of the roller perfect for rolling out the hip flexors (as pictured). To roll out your hip flexors, place the roller under the front of your hip and place as much of your body weight as you can on the roller, being careful to avoid any bony areas. Roll up and down, spending more time in the tightest spots, making sure to take deep breaths. Once you have been using the outer roller for some time and you are used to the sensation of foam rolling, you may choose to start using the high-density roller for other areas. This is a simple way to intensify the massage and get deeper into your muscles as you progress. 

The 18-Inch Self Massage Stick:

Massage Stick

The massage stick is perfect for massaging hard to reach areas, and for people who have trouble getting up and down off the ground or supporting their body weight. You can use the self-massage stick while sitting or lying down, making it an accessible option for many people. Some ways you can use the self-massage stick are rolling out your hamstrings (as pictured), quadriceps, calves, and glutes. Again, you can control the intensity of the massage by how hard you press the massage stick into your muscles. Start light and see how you feel the next day before progressing to a more intense self-massage.

As you can see, the 3-in-1 foam roller is an extremely versatile and useful tool. It can be used for a variety of activities and is completely adaptable to your needs. Choose from three different layers and apply as much pressure as you need. Use the 3-in-1 foam roller to warm up, cool down, and recover from injuries. The foam roller is one of the most cost-effective ways to keep your body healthy, pain-free, and injury-free. 

Make sure to check out the 3-in-1 Foam Roller from the Exercises For Injuries shop here!

3 IN 1 Foam Roller