The Ultimate Guide to Self-Massage With A Foam Roller

By | May 14, 2022


There’s no doubt that post-workout self-massage is incredibly important for helping your body recover from a challenging workout. Not only does it help to improve blood circulation and flexibility, but it can also help reduce muscle soreness and tension. In short, regular self-massage can do wonders for your overall fitness and well-being!

A great way to give yourself a post-workout self-massage is with a foam roller. Foam rollers are highly versatile and can be used on nearly any part of the body. They’re especially effective at targeting large muscle groups, such as the quads, hamstrings, and lats.

Learn how to relieve muscular soreness with this guide. We’ll go through the top self-massage techniques with a foam roller and all of its benefits in this blog post to get the most out of your workouts and enjoy soothing self-massages. So, let’s get rolling.


What Is a Foam Roller?

A foam roller is a cylindrical piece of Foam used for self-massage, specifically to release tension in the muscles. Foam rolling is an incredibly effective way to relieve muscle soreness and tightness and improve blood circulation and range of motion.

When using a foam roller, you are essentially giving yourself a deep tissue massage. The pressure from the foam roller helps to release knots and tightness in the muscles, leading to improved flexibility and range of motion.

Types of Foam Rollers:

A few different types of foam rollers are available on the market, each with its own set of benefits. Here is a quick overview of the most popular types:


  1. Standard Foam Roller

A standard foam roller is a cylindrical piece of Foam that is smooth. It is the most basic type of foam roller and is often used for general massage or as a beginner’s tool.


  1. High-Density Foam Roller:

A high-density foam roller is slightly more firm than a standard foam roller. It is often used by people who are looking for a deeper massage.


  1. Textured Foam Roller

A textured foam roller has bumps, ridges, or protrusions on its surface. These textures provide additional pressure and help to release muscle knots or trigger points.


  1. Vibrating Foam Roller 

A vibrating foam roller is a foam roller that emits vibrations. These vibrations can help increase blood flow and reduce muscle soreness.

No matter what type of foam roller you choose, make sure to test it out before using it regularly. 

Each person’s body is different, so what works for one person may not work for another. It’s important to find a foam roller that is comfortable for you and that provides the level of pressure you’re looking for.


Benefits of Using a Foam Roller

Amongst the various benefits offered by a foam roller, here are the top 3 benefits, which include:

  • Reducing Muscle Soreness

Foam rolling can help reduce muscle soreness by breaking up adhesions in the muscles. Adhesions are small areas of tissue that have become stuck together. 

They often form after intense exercise or periods of inactivity. When these adhesions form, they can cause pain and stiffness. Foam rolling helps break up these adhesions, which can reduce muscle soreness.

According to a single study of eight male participants, Foam rolling after exercise may aid in the reduction of delayed-onset muscle soreness. In the study, physically active men Foam rolled for 20 minutes immediately after activity and 24 and 48 hours later. They demonstrated a greater capacity to perform physical activities than those who didn’t foam roll


  • Increasing Range of Motion

Foam rolling can also help increase the range of motion. Range of motion is the distance your joints can move in a given direction. For example, your shoulder has a greater range of motion than your elbow.

Foam rolling can help increase the range of motion by breaking up adhesions in the muscles and leading to increased blood flow to the area. Increased blood flow helps deliver nutrients and oxygen to the muscles, which can help them recover from exercise.

Studies have shown that myofascial release can improve muscular flexibility by releasing tension in tight muscles or fascia while increasing blood flow and circulation to the soft tissues, which improves flexibility and range of motion. This enhanced flexibility and range of motion lowers your risk of injury.


  • Relieving Back Pain

Foam rolling can also help relieve back pain. Back pain is often caused by tight muscles, trigger points, or myofascial restrictions. Foam rolling can help release these restrictions, reducing back pain.

Also Read: Yoga For Weight Loss For Beginners With Pictures


7 Self Massage techniques

There are many ways to use a foam roller for self-massage. Here are seven of the most popular techniques:

  • Quads

To foam roll, your quads, start by lying on your stomach with the foam roller under your thighs. Placing your hands on the floor in front of you, slowly roll the foam roller up and down your thighs. You can adjust the pressure by moving your body closer or further away from the roller.


  • Hip Flexors

Start by lying down on the foam roller, in a forearm plank position, with your left hip flexor and right leg bent comfortably to the side. Ensure the foam roller is beneath your left hip flexor and your right leg is straight. Rest for 30 seconds before repeating on the other side.


  • Calves

To foam roll, your calves, start by sitting on the ground with the foam roller in front of you. Place your calves on the roller while lifting your body, so your weight is resting on the foam roller. 

Slowly roll back and forth. You can adjust the pressure by moving your body closer or further away from the roller.


  • Hamstrings

Start by lying down on your back with both legs extended straight and the foam roller underneath your hamstrings. Place your arms on the sides for support. Slowly roll back and forth from just below your glutes to just above your knees.


  • IT band

To foam roll, your IT band, start by lying on your side with the foam roller underneath your hip. Place your top leg on the roller and lift your body, so your weight is resting on the foam roller. 

Between your knee and glute, slowly roll the foam roller over your right IT band for 30 seconds. Roll your left IT band in the same way after that.


  • Upper Back

For this massage, start by sitting on the foam roller with your knees bent and feet on the floor. Place your upper back on the roller and bend your knees while placing your feet flat on the floor and your hands by your side. Once you’re set in the position, slowly start rolling back and forth from your lower neck and mid-back.

Keep your core tightly engaged throughout the workout, and hold steady for a few breaths in the tighter areas.


  • Lats

Start the lat massage by lying on your right side with the foam roller under your armpit. Place your right hand behind your head and extend or bend your arm and left leg as you find comfortable.

 Using the force from your bent arm and leg, slowly roll the Foam from under your armpit to your mid-back, and repeat on the other side.


  • Shoulders

Lie down on your side with the foam roller underneath your right shoulder. With your left arm out in front to guide movement, you may rest your lower body on the ground comfortably. Rotate your trunk slightly so you can hit part of your upper back if needed. Repeat for 30 seconds on each side.


Looking For A Perfect Foam Roller?

The number of foam rollers on the market may perplex customers. If you want to get rid of painful muscles so that you can enjoy your workouts and get a good massage at home (of course free). DMoose is your best option if you’re seeking a foam roller that will help you target specific muscle groups and increase your range of motion.

It is a textured foam roller that is designed to work on tense muscles and knots, making it the best-textured foam roller for self-myofascial release. Its 13 inches long and 5.5 inches in diameter give excellent coverage of painful spots while providing focused pressure and comfort. Finally, its tiny size makes it perfect to take with you on the go.



Foam rolling can offer many benefits, including reduced muscle soreness, improved flexibility and range of motion, and relief from back pain. If you’re new to foam rolling, start slowly and gradually increase the pressure. Remember to foam roll both sides of your body evenly. Over time, you can add more foam rolling techniques to your routine.

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