Image depicting a woman using a Foam Roller

Foam Roller – What is it for and how do you use it?

In our previous post about Delayed Onset Muscle Soreness (DOMS) we mentioned the benefits of using a Foam Roller but perhaps you’re wondering what all the fuss is about?!


When our muscles and the fascia that surrounds them is tight we can become restricted in our movement and this can contribute to pain and also stop us from performing activities to the best of our ability.

Using a Foam Roller to loosen tight muscles and fascia can be beneficial for a wide range of conditions, such as;

  • muscle strain
  • tendinopathy
  • joint sprain
  • DOMS – Delayed Onset Muscle Soreness

to name a few.


Each month in our Foam Rolling series we will show you new ways of using your Foam Roller to help you self manage various aches and pains from the comfort of your living room or gym.


To start with, here are some tips for getting the best out of your Foam Rolling:


  • Despite it being uncomfortable, try and spend 2-3 minutes on each muscle group you are targeting.
  • Focus on letting the foam roller ‘sink in’ to any particularly tender muscular points that you encounter and just breathe- Foam Rolling is a great time to tune into your body and release tension
  • Foam Rolling after exercise is a great way to speed up recovery- it doesn’t need to be straight after, Foam Rolling at home that night is fine too.
  • Aim to Foam Roll every day or every second day- the more often you use your Foam Roller the less painful it will become!
  • The type of Foam Roller you use is important- the softer it is the less impact it will have. A good quality, firm Foam Roll is ideal.
  • At Holistic Bodyworks we recommend a long 90cm Foam Roller for it’s versatile use on all areas of the body.
  • If you exercise first thing in the morning or straight after sitting all day at work you can use your Foam Roller to warm up before exercise. 5 minutes of gentle Foam Rolling before exercise is a great way to warm up tissues and mobilise joints in the spine.

We hope this post has given you some insight into Foam Rolling, keep an eye out for our Foam Roller series of posts which will focus on Foam Rolling for specific conditions, sports and areas of the body.


For more information or to book an assessment, call the clinic or book online today!

Call (03) 9570 3388