Foam rolling is a self-myofascial release (SMR) technique that can help relieve muscle tightness, soreness, and inflammation while increasing your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cool down to alleviate tightness or trigger points and help in muscle recovery. For smaller, more targeted areas, a tennis ball is a great tool for working any tight muscle knots. Below we have shared some of our favorite muscle recovery exercises for you to try.
1. Rolling Out Feet
For this exercise, it is best to be barefoot. You can use any small ball, like a golf ball or tennis ball.
Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Step on the ball with one foot and slowly roll from your heel to your toes and back. Try to roll through each metatarsal, pushing as much bodyweight into the ball as is tolerable. It should feel slightly uncomfortable. Keep rolling back and forth, spending extra time rolling through any tight spots. Repeat the movement on the opposite side.
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2. Ankle Rotations
Begin in an upright sitting position on the chair with your knees bent and feet flat on the floor, maintaining good alignment with your head, shoulders, and hips. Engage your core, lift one leg, and rotate your foot in circular motions. Lower your leg to the starting position and repeat the movement on the opposite side.
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3. Calf Roll
Sit upright on the floor with your legs straight and your hands at your sides for support. Position the foam roller under your mid-calf area. Engage your core and straighten both arms to lift your seat off the floor. Move your body to roll the foam roller from just below your knees to your ankles and back. Repeat the movement.
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3b – Calf Roll Progression
Sit upright on the floor with your legs straight and your hands at your sides for support. Position the foam roller under your mid-calf area. Engage your core and straighten both arms to lift your seat off the floor. Cross one ankle over the other to press more weight onto one calf. Move your body to roll the foam roller from just below your knee to your ankle and back. Repeat the movement. After several repetitions, repeat the movement on the opposite side.
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4. Rolling IT Bands
Rolling your IT bands can be fairly intense, so be sure not to press too much of your body weight into your roller at first. Begin in an upright sitting position on top of the foam roller. Move onto your side so that the roller is positioned under one hip and support your upper body on your forearm. Engage your core and straighten your bottom leg. Bend your top knee and plant your foot on the floor for support, either in front or behind your straight leg. Slowly roll from your hip, down to just above your knee and back. Repeat the movement. After several repetitions, repeat the movement on the opposite side.
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5. Chest Opener
For this exercise, a long foam roller is best. If you do not have a long roller, try to support your head with a pillow or bolster. Begin by sitting on the floor with your knees bent and your feet flat on the floor. Position the foam roller lengthwise under your body, running parallel with your spine, and lie on your back on top of the roller. Extend your arms out at your sides with your palms facing upward. Engage your core and slowly sweep your arms upwards along the floor. Lower your arms to the starting position and repeat the movement. Start with 1 set of 10 repetitions.
A foam roller is a must-have piece of equipment for anyone who exercises regularly or those who are recovering from any muscle or joint injuries. Rollers can be purchased from any sporting goods store, or online from our own Exercises For Injuries store. Your body will feel fantastic after going through some simple foam rolling exercises, so don’t hesitate to incorporate these movements into your daily routine.
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