How to use a foam roller
The benefits of foam rolling
BY Logan Carver
July 30, 2025
Medically Reviewed | Last reviewed by Adam Siegman on July 30, 2025
Stress, fatigue, too much physical activity or even too little physical activity can all contribute to inflammation and the buildup of tension in your muscles. This can cause painful knots and limit your range of motion.
But what if you could just roll it all away?
You can. With a foam roller.
What is a foam roller?
¡°A foam roller is an instrument you can use to relieve muscle tightness, soreness and inflammation in the body, with the goal of increasing the joints¡¯ range of motion,¡± says Adam Siegman, Program Manager for the Chief Wellness Office at MD Anderson.
In its simplest form, a foam roller is a cylinder or tube made out of foam. Foam rollers vary in material construction, size and shape. Some look like solid foam pool noodles, while others look like tractor tires mounted on brightly colored plastic wheels. Some are hard and unforgiving, and some are a little bit softer and give in more than others. But they all function basically the same, allowing the user to perform a type of self-massage known as self-myofascial release, or SMR.
¡°One of the reasons why foam rolling is great is because the user actually controls the pressure,¡± Siegman says.
What is self-myofascial release?
Self-myofascial release is a form of self-massage using either your hands or an instrument like a foam roller to apply pressure directly to trouble spots known as knots or trigger points. These occur where the muscle or fascia ¨C the sheath of tissue surrounding your muscles ¨C tighten up and form a palpable lump or nodule.
These trigger points can be extremely sensitive to touch and can cause pain and stiffness throughout the body.
Self-myofascial release techniques, such as foam rolling, use self-directed pressure to encourage the hypercontracted tissues to relax.
What causes muscle knots or trigger points?
Myofascial trigger points occur when the tissue locks in a sustained contraction and can be caused or worsened by a host of factors.
Trigger points can form at the site of, or near, a direct injury. But they¡¯re often the result of overexerted muscles, typically through repetitive physical activity.
¡°When I say physical activity, that doesn¡¯t just mean exercise,¡± Siegman says. ¡°It can be carrying a box from one room to another or carrying a child or grandchild.¡±
Lack of movement or a sedentary lifestyle can also cause muscle knots.
Even sleeping wrong can cause muscle knots. And poor sleep quality and nutritional deficiencies can make them worse.
Driving and sitting at a computer for long periods are two of the most common causes of myofascial trigger points.
¡°Repetitive movement and repetitive incorrect posture ¨C that¡¯s a one-way ticket to muscle knots,¡± Siegman says.
Key takeaways
- A foam roller is an instrument you can use to relieve muscle tightness, soreness and inflammation.?
- In its simplest form, a foam roller is a cylinder or tube made out of foam.
- Any foam roller you choose will work, so experiment to find what you prefer.
How to choose a foam roller
The multitude of options can make choosing a foam roller seem intimidating. But Siegman says choosing the right foam roller is all about personal preference.
¡°You can really see the different levels of foam roller in their firmness and texture,¡± Siegman says.
Any foam roller you choose will work, so the variations allow you to experiment and find what you prefer.
Siegman says someone new to foam rolling might want to start with a smooth, lower density foam roller as they learn how to regulate the pressure. Firm, textured, high-density foam rollers are great for larger muscle groups or knots that are deep within the muscle tissue.
One of Siegman¡¯s favorite ¡°foam rollers¡± isn¡¯t even a foam roller. Compact, portable and inexpensive, the lacrosse ball is a highly effective option for people of all experience levels, Siegman says.
¡°The great thing about the lacrosse ball is that it can be used on smaller, harder-to-reach areas of the body a larger foam roller can¡¯t get to,¡± Siegman says.
How to use a foam roller
Siegman says the calf muscles are a good muscle group on which to practice using a foam roller.
Starting with the foam roller on the floor, put your leg or legs on top of the roller and slowly roll the foam roller back and forth under your legs.
When you feel a tender area, stop and continue to hold pressure on that spot for several seconds until you feel the area relax or release. Siegman says you should then repeat that process multiple times after repositioning the roller two inches or so to the left, right, above and below the original tender spot.
After that, try your hamstrings. Siegman says they are one of the most important areas to focus on.
¡°It might not feel like you¡¯ve worked them out, but I promise you ¨C 95% of us have tight hamstrings,¡± Siegman says.
When your hamstrings are tight, they pull down on the pelvis, creating low back tension and stiffness.
Siegman says the back pain caused by tight hamstrings can be so significant it can make people think they¡¯ve actually injured their back, when in fact the problem is their stiff legs.
Who benefits from foam rolling?
¡°Literally anyone could benefit from foam rolling,¡± Siegman says. ¡°That¡¯s why I like it so much ¡ª it can help everyone.¡±
Because both muscle overuse and lack of use can cause knots, someone with limited mobility could get the same relief and benefits from foam rolling as a bodybuilder or a professional athlete.
While foam rolling can bring relief to acutely sore muscles and help speed recovery from injury, you shouldn¡¯t think of it solely as a rehabilitation or recovery tool, Siegman says.
¡°It¡¯s important to start stretching and foam rolling now ¨C before something happens and not when something actually happens,¡± Siegman says. ¡°We¡¯re trying to prevent injuries, strains and stiffness.¡±
Siegman says prolonged soreness and stiffness can have a compounding negative impact on our musculoskeletal health ¨C the way our bones, muscles and tendons work together.
¡°If we¡¯re not looking out for our musculoskeletal health, and those things keep getting worse and worse, that can lead to our bodies not moving and working efficiently and can even lead to injury,¡± Siegman says. ¡°Think of two hobbies you love to participate in. We want to be able to continue to enjoy these things as we age.¡±
or call 1-877-632-6789.
Literally anyone could benefit from foam rolling. That¡¯s why I like it so much.
Adam Siegman
Program Manager, Chief Wellness Office