The Right—And Wrong—Ways To Foam Roll Your Muscles

As a freelance writer with no health benefits, visits to my registered massage therapist are, unfortunately, infrequent. The last time I saw her, it was to seek help for a persistent knot in my shoulder. At the end of my visit, she sent me home with a small kids’ bouncy ball to add to my collection of self-massage tools. She recommended I use it, sparingly, in the crook of my shoulder blade when the knot returned. But she warned that it was easy to overdo it, and that I should be gentle.

While muscle rolling helps me feel loose and limber in between massage appointments, my RMT’s cautions made me wonder if there is a right and wrong way to do it—and as it turns out, there is.

Here’s what Laurie Zimmer, a physiotherapist at the University of Calgary’s sport medicine centre, and Tanya Pillay, an RMT from Hypnosage in Toronto, told me about foam rolling. (Full disclosure: Pillay is my personal RMT.)  

What is foam rolling and what are its benefits?

Foam rollers are cylindrical, hollow tubes of compressed foam used as a tool for self-massage on tight, sore muscles. “You roll back and forth to release the muscle and help with pain,” Zimmer says. That soreness could be caused by a strenuous workout, or in my case, sitting hunched over at my desk for too long. “People find that foam rolling can help with that muscle tension.” Since foam rolling uses your own strength to apply pressure, the user guides the experience. “It’s like a deep tissue massage, but you’re in control of how hard you work the muscle,” explains Zimmer.

What kind of tools are available?

Foam rollers come in different densities, from harder, hollow plastic models for a more intense massage to softer foam. “If your muscles are really painful, use one with a bit of give to it,” Zimmer says. “Use denser ones to feel more of a deep tissue massage.”

Aside from the classic cylindrical tube, there are also balls and peanut-shaped tools which hug the spine. Large and small bouncy balls are low-cost alternatives (dog balls work better than tennis balls, which are squishier when pressure is applied). If you have mobility issues, try a handheld roller stick, since they can be used while seated. For a low-cost option, Pillay likes thinner dowels since they can go deeper than a broom handle or rolling pin width—she uses them around her neck and jaw to de-escalate a headache. 

How to use foam and muscle rolling tools

Active muscle rolling on your lower extremities involves holding your body in a plank or reverse plank position, then rolling the foam roller or massage ball back and forth between your butt or legs to hit the glutes, hamstrings, calves and quads. For a cheap foam rolling option, I use one or two tennis balls in a sock. Then, to massage my lower back and shoulders, I place it under the areas that are sore, and roll my body across them (I usually do this face-up on a yoga mat, but you can also do it standing up, rolling the sock against a wall). “You might feel tension more in some areas than others,” Zimmer explains. “Roll a bit more back and forth there. Stay on the spot that feels more tight or painful. Slowly, that muscle will release.”

Is there a “best time” to roll?

Pillay suggests incorporating rolling into your post-workout recovery to help reduce muscle soreness; it can also be done pre-workout to help increase flexibility. I opt for the post-workout roll, with the occasional pre-bedtime roll to help me relax before sleep. 

Can you overdo it? 

Pillay says that injuries from foam rolling are possible. “I have seen people go too hard and bruise themselves,” she says. It’s also possible to slip off of muscle rolling tools, especially if your core strength and/or stability is weak. So, Pillay suggests starting low and slow. “Listen to your body and go within your comfort zone, not pushing past discomfort,” she says.

Persistent muscle soreness can be an indicator of more significant imbalances in the body. So if you aren’t experiencing relief after consistent rolling, or if pain increases, it may be time to visit a healthcare professional to address the root cause. 

In the case of my sore upper back, Pillay had recommended shoulder mobility exercises to help reduce the pain I was experiencing. I also use the small kids’ bouncy ball she gave me to work out the knots in my upper back, which are along my shoulder blade and more difficult for a larger tennis ball or massage ball to get into. I’m also being more mindful of my sitting posture at my desk to avoid hunching. “There’s no silver bullet,” Pillay explains. “You can use a foam roller, but it's just one part of a total care plan, rather than an answer in and of itself.”

We tried it

TriggerPoint Grid Foam Roller, $50

This sturdy foam roller has an array of ridges and points that help target especially sore areas without being too intense. Our deputy digital editor uses it on her calves and legs after runs and while watching TV and finds it—combined with a lot of stretching—helps with muscle soreness.

Amazon Basics High-Density Round Foam Roller, $15-$30

This well-priced number will be a little gentler than the first option, due its smoothness, making it a good beginner option. The cheapest option is a footlong, but we'd recommend paying a bit more for at least the 18-inch—it will be more versatile and cover more of your body.

Champion Sports Massage Ball, $11 for two

You can put these guys in a sock and roll your body across them (or use tennis balls, like the author did, for a similar effect).

Seleware Peanut Massage Ball, $20

The nubs on this peanut-shaped tool make for a deeper, more intense massage and the shape will hug your spine.

Tiger Tail Portable Roller, $38

Handheld rollers like this one are great for those with mobility issues, because you can use them while you’re sitting down.

Get some ideas for how to use your foam roller with these 8 exercises.