Foam Roll Your Aches & Pain Away in 2019

According to Harvard Medical School, “Foam rollers are ideal for soothing common sore spots like your calves, hamstrings, lower back, and IT bands, the fibrous tissue that runs from the hip to the knee along the outside of your legs. A roller glides over muscles much like a rolling pin to knead out knots, and it’s firm enough to apply sufficient pressure to release tension in deep spots. A foam rolling routine is a simple way to keep your muscles loose and healthy, so you can stay more mobile and active”. Foam rollers of all sorts are a great tool to have in your bag of knowledge to help decrease muscle soreness, aches, and tension. Rolling is quick, cheap, and can be performed before and/or after your activity.


  1. Iliotibial (IT) Bands
  2. Calves & Hamstrings
  3. Quadriceps
  4. Thoracic Spine


  1. Find your comfort zone. Foam rolling can become painful, so only roll as much as you can tolerate.
  2. Go Slow not fast. Focus on slow, controlled rolling to get the best benefits.
  3. Keep it short. 30-120 seconds is ideal, or until you feel the tension release.

Andrew Dombek, PT, MSPT, CMTPT, CGFI

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