Foam Rolling

Foam Rolling is a great way to self-massage through the sore and tight muscles in your body. Whether you are struggling from delayed onset of muscle soreness (DOMS) from a recent gym session or simply that stiffness that won’t go away, foam rolling can help you!
Foam rolling is a form of myofascial release that works by breaking down adhesions and scar tissue that form on soft tissue after repetitive use. Foam rolling can help relax tight muscles to help with pain management and assist in recovery time. These benefits can be achieved in virtually all superficial muscles in the human body.
Here is some for you to try at home!

Iliotibial Band (ITB) Foam Rolling

Place the Foam roller on your side with the roller positioned just below the hip. Place your top leg over the front to unload some of the weight (as tolerated- this one can be sore!)

Calf Foam Rolling

Position the roller under the calves. Using your hands for support/balance, slowly roll from the knee down to the ankle

Hamstring Rolling

Begin seated with your legs extended and foam roller under your thighs. Lift your hips off the floor and bend yourleft knee up, whilst taking the weight in your hands. Begin rolling from the top down to just above the knee joint.

Quadricep Rolling

Begin with the foam roller placed underneath your thighs. Lift your feet up and take the weight in your forearms. Start from just above the knees and work up towards your groin.

Piriformis rolling

Place the roller underneath your bottom and twist to one side. Roll backwards and forwards.


  • Pause on any tights or sore parts to trigger point the muscle
  • Increase or decrease the pressure by placing more weight in your arms or opposite leg!

Feel free to visit one of our Accredited Exercise Physiologists or Physiotherapists to trial these and other great foam rolling exercises!