Roll Out Those Muscles!

Benefits of Foam Rolling

Foam rolling increases circulation, which helps deliver oxygen and nutrients to muscles while aiding in the removal of metabolic waste. This improved blood flow enhances muscle function and accelerates recovery, making it an essential practice for both athletes and casual gym-goers.

Regular foam rolling reduces muscle tightness and soreness by breaking up adhesions and knots within the fascia. When muscles become overworked or stressed, they can develop trigger points that lead to discomfort and reduced mobility. By rolling out these areas, you help restore normal muscle function and alleviate post-workout stiffness.

Incorporating foam rolling into your routine improves flexibility and range of motion, allowing for better movement patterns and reduced risk of injury. When muscles and connective tissues are properly maintained, they can function more efficiently, leading to better overall performance in strength training, endurance activities, and daily movements.

Safety

Foam rolling is a form of self-myofascial release (SMR) that helps release muscle tightness, improve mobility, and enhance recovery. When using a foam roller, avoid rolling directly over joints or bones, and never force through sharp pain. Instead, focus on slow, controlled movements, spending extra time on tight areas. Always breathe deeply to encourage relaxation.

How to Foam Roll

• Position yourself on the foam roller so the target muscle is in contact with it.
• Use slow and controlled movements, rolling about 1 inch per second.
• If you hit a tender spot, pause for 20–30 seconds while breathing deeply to release tension.
• Roll for 30–60 seconds per muscle group before moving to the next area.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Pre-Workout Foam Rolling Routine (5–10 Minutes)

Foam rolling before a workout helps increase blood flow, improve flexibility, and prepare muscles for movement.

1. Calves – Sit on the floor with legs extended, rolling from ankle to below the knee. Cross one leg over the other for added pressure.
2. Hamstrings – Roll from just above the knee to below the glutes while sitting with legs extended.
3. Glutes & Piriformis – Sit on the roller with one foot crossed over the opposite knee. Lean slightly to the side to target the glutes.
4. Quadriceps – Lie face down and roll from above the knee to the hip, one leg at a time.
5. Upper Back & Thoracic Spine – Lie on your back with the roller beneath your upper back, crossing arms over the chest. Roll between the lower neck and mid-back.
6. Lats & Side Body – Lie on your side with the roller beneath the armpit, rolling along the side of your torso.

Post-Workout Foam Rolling Routine (5–10 Minutes)

Foam rolling after exercise promotes recovery, reduces muscle soreness, and enhances flexibility. 

Follow the same routine as the pre-workout session, with these additional areas:

1. Lower Back (Gentle Approach) – Position the roller beneath the lower back and slowly shift side to side (avoid direct pressure on the spine).
2. IT Band (Outer Thigh) – Lie on your side with the roller beneath your outer thigh and roll from the hip to just above the knee.
3. Inner Thigh (Adductors) – Lie face down with one leg extended out to the side, rolling from the knee to the groin.

Conclusion

Foam rolling aids in injury prevention by keeping muscles and fascia healthy. Addressing tight areas before they become problematic helps prevent compensatory movement patterns that can lead to strains or imbalances. It also promotes relaxation by activating the parasympathetic nervous system, helping to reduce stress and tension in the body after an intense workout.

By making foam rolling a regular habit, you can enhance your recovery, improve mobility, and optimize overall athletic performance.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.