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The foam roller is used for self-applied, deep-tissue massage of your muscle tissue. Foam roller massage can be performed as part of warm-up, before training, or at any time as recovery work.

Deep-tissue massage creates longer, smoother, healthier muscle tissue which:

• recovers faster
• doesn’t become as sore
• allows for great mobility
• is stronger
• is more injury-resistant
• trains more readily
• improves posture

The act of foam rolling itself also improves:

• balance
• and body-awareness

Foam Roller Massage is best performed after warming-up, and prior to static stretching and dynamic mobility exercises.

1. Warm-up
2. Foam Roller Massage
3. Static Stretching
4. Dynamic Mobility

Perform foam roller deep-tissue over your entire muscle, usually in halves of thirds. Do this by resting your body-weight on the foam roller, and rolling back and fourth, about 8 times, over each, 4-to 6-inch segment of your muscle.

Foam Roller massage can be performed on your:

• upper back
• pecs
• lats
• glutes
• hamstrings
• adductors
• it-band
• quads
• hip-flexors
• shins
• calves
• neck
• feet

When you encounter a “trigger point” — which is a tender knot in your muscle — rest on that spot, breathe deeply, and slowly massage back-and forth and side-to-side with a subtle rocking motion for about 45 seconds, or until the tenderness you feel decreases by about 50%. Working individual knots this way is called “trigger point therapy.”

Regular iterations of “Trigger Point Therapy” will cause the knots in your muscles to release over time, through a process called “Myofascial Release.”

When you aren’t able to find any new trigger points, upgrade to a denser foam roller, and you’ll be sure to find more.

Foam roller massage is not just for athletes — non-athletes stand to gain from deep-tissue massage because becoming mobile enough to properly perform basic human movements will help to avoid overuse injuries and chronic pain later in life.

To be safe, don’t roll on you lower back, don’t roll on joints or any other boney prominences, and be sure to take a Functional Movement Screen with your local trainer or physical therapist. The Functional Movement Screen will help to safely guide you toward solid functional movement patterns.

And remember to be patient — becoming mobile and strong throughout basic functional movement patterns requires a long term commitment to foam roller deep-tissue massage and other recovery work.

While a traditional 6″x36″ high-density or 6″x36″ Medium-Density Foam Roller is enough to make a lot of progress with foam roller deep-tissue massage, upgrading to a RumbleRoller will show you another level of deep-tissue massage, and it may even be a better investment in the long-run. After all, a long-term commitment to to recovery work is essential.

The RumbleRoller has many soft-yet-firm knobs which are placed in a staggered pattern, and they are designed to feel like the thumbs of a massage therapist. These knobs are soft enough to yield to bone, but firm enough to dig into soft muscle tissue — it is the most complete self-applied deep-tissue massage I have come across.

In addition to the great massage, the RumbleRoller is designed to permanently maintain its shape. While traditional foam rollers will wear-out and become softer and less-effective after a few months of regular use, the RumbleRoller will not wear-out. So, even though the RumbleRoller is more expensive, it will outlast a traditional foam roller and pay for itself in the long-run.

I have a 12″x5″, Compact Firm RumbleRoller, and I can’t say enough good things about it. It is great for hard-to-reach knots and it fits easily into my backpack, so I know I will always have a great foam roller at the gym or when I am traveling. I also recommend the compact RumbleRollers if cost is an issue — you’ll get a great foam roller that is built to last for just $44.95.

FoamRollerCoach.com is an official RumbleRoller retailer, bringing you the lowest prices available, plus free shipping.

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The exercises I describe can be performed on a RumbleRoller or a foam roller. The denser the foam roller, the more “good pain” you’ll feel.

When your current foam roller is no longer reaching any knots or tender points in your muscle, it is time to step-it-up to a denser foam roller.

FoamRollerCoach.com offers the lowest possible prices on RumbleRollers, and all RumbleRollers ship for free.

Thank you for your business.

Foam roller deep-tissue massage is best performed on hard, smooth surfaces. Carpet — especially soft carpet — will take away some of the intensity of the massage. That said, soft carpet may be the perfect place for the apprehensive beginner — the massage will be slightly less-intense, and accidentally falling-off the roller won’t be quite as painful.

I recommend avoiding very soft carpet and sticking to either firmer carpet like you would find in a gym, or on hard wood floors like you might find in a yoga studio.

Above all, do your foam roller massage where you feel most comfortable, but be aware that you are giving up some of the massage’s intensity when you roll on soft carpet.

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Thank you for visiting FoamRollerCoach.com

The exercises I describe can be performed on a RumbleRoller or a foam roller. The denser the foam roller, the more “good pain” you’ll feel.

When your current foam roller is no longer reaching any knots or tender points in your muscle, it is time to step-it-up to a denser foam roller.

FoamRollerCoach.com offers the lowest possible prices on RumbleRollers, and all foam rollers ship for free.

Thank you for your business.