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The Do’s & Don’t of Foam Rolling

The Do’s & Don’t of Foam Rolling

Foam rolling is simply a phenomenal way to massage out your tight muscles at home. Chartered Physiotherapist, Rob Hanley MISCP, takes us through his do’s and don’t of foam rolling.

Foam rolling has been around for quite a while now and it has lots of great benefits. It can do so much for us including:

  • Breaks down adhesions in muscles
  • Increases circulation
  • Helps muscle relaxation
  • Improves joint flexibility

Those of you that have tried it before know just how good it can be but how uncomfortable it can be too. The benefits far outweigh the aches however, and here are my Do’s and Don’t of how to get the best out of your foam roller

The Do’s: 

  • To begin with, keep it really simple
  • Start with a soft foam roller and progress to a firmer one once you get used to it
  • Be careful and go slowly, working into is slowly
  • Remember to breathe and relax
  • There are some great spots to foam roll from the arms to the mid back and legs. Here are a couple of great examples!
    • Glutes/ IT band



    • Quads


The Dont’s

Now that we have looked at the Do’s lets look at where we need to be careful when foam rolling.

  • Foam rolling is often uncomfortable  but should never ever be painful
  • Never roll over bruises, broken skin or swollen areas
  • Be super cautious around body parts such as the
    • Lower back
    • Neck
  • It’s not always good to foam roll for if you have certain medical conditions.
    • Get medical advice before you foam roll  it you have conditions such as osteoporosis, rheumatoid arthritis, blood thinning disorders or if you are pregnant.

Foam rollers are great.  If you would like to chat to our expert physiotherapists on how to use your foam roller contact us below. We’d love to answer any questions you have!


Total Care PhysioThe Do’s & Don’t of Foam Rolling
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