Why & How To Use A Foam Roller | Full Body Foam Rolling Routine

Let’s bring out the foam roller. What exactly is this piece of kit, what is it for and why use one?
We're going to answer those questions and then take you through the essential foam roller exercises so you know how to get the most out of this very useful training aid!

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How often do you use your foam roller? Let us know!

[SurirPi]

As warm-up, cooldown or stand-alone
20-40s per muscle (group)
3:26 Glutes
4:35 Hamstrings
5:28 Quads
6:16 Calves
7:21 Lats
8:08 Back

[runraggedrhino]

I've had my foam roller for nearly a year. Finally used it for the first time in a structured way thanks to your video. Thank you!

[mcorbett]

I bought a foam roller a while ago and have been ignoring it (and this video) for too long. After my run today I decided to watch the video and try out Heather’s foam roller stretches. They are great! I felt better immediately. Wow! Thank you 👍🏻😁

[JSway-fpmj]

I’m certainly not a triathlete but I’m an avid runner and weight lifter. I find myself coming to this channel more than any other channel for ways to stay healthy as an athlete. Thanks for such amazing content.

[kylebrown]

The first two weeks of using this are going to be tough, but after that for anyone who sticks with it the recovery it provides and relief is something you won't dream of finishing a workout without.

[HOLLYWOODUNAPOLOGETIC]

Thank you for sharing this! I've been wanting to get one and have been reluctant due to injuries. I've only tried the ones at my gym, which I found to be way to soft. Watching this has helped me decide on just getting one. Thanks again to you and everyone there. Love your channel!

[nickrobinson]

Thanks, made my day. It was interesting to see how versatile it is. As a cyclist, I use it mostly on my legs and glutes. Thanks for sharing and for the work that went into it. Cheers!

[TriCoachBjorn]

I suggest every 2nd day to the athletes that I'm coaching. Great piece of equipment to speed up recovery. 👍

[dalenewman]

It's not often that I'll react to a YT video. Really well put together. Great tutorial for me, a newbie. Thanks & greetings from the Netherlands.

[CYRAMUN]

This F.R. thing helped me to resolve my calf strained issues ... the way it goes is to release the stuck fascias ...Now using before and after my 10 ks ...

[RunAllTheMiles]

I used to use a foam roller everyday, the last 6 months I've been using the recovapro instead, gets into and loosens the muscle much better with much less pain which is a bonus 😀

[gregbianchi]

Have a foam roller and have used it a lot before my wife bought me the Hyperice Hypervolt massager. I ride almost everyday and the Hyperice is awesome. Gets rid of the muscle ache. Works for me.

[GMRay]

Got one to try and help with piriformis syndrome. Seems to be doing the trick slowly (alongside stretches). Learning how to use it in other ways, and now excited!

[DannyHanny_]

Thank you, Heather. Just ordered one.

[peterparahuz]

1. I have a soft foam roller. After a minute of use, it looks like an hourglass. Its best to stick with either plastic (like in the video) or hard foam.
2. Is rolling on a tendon harmful? In my calf, my Soleus typically gets much more sore than my Gastrocnemius. It is partially under by the upper Gastro. head of the Achilles tendon, and that is where I typically roll it. Similarly with rolling the IT band. It gets the Vastus Lateralis muscle underneath, and not so much the IT tendon, which does not really respond to rolling.

[MrPaddlesteveking]

Can you guys do a real time Foam roller session?

[philipmeisterl]

There is evidence that the term myofacial release is very wrong with these things (i still use them personally but they dont do what they say they do) but they are still probably help with rom and fatigue/soreness

[PeteDavies]

Just bought one of these this morning from a charity shop lol, paid 2 quid.
I have plantar fasciitis in my left heel, and thought this might be better than a bottle, I'll report back lol.

[juncruz]

foam roll ur bicep and tricep too it feels so good