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By now you have probably seen foam rollers just about everywhere. They are often spotted on the sideline of an NRL game and within your local physiotherapist’s office, therefore you have probably associated  them with elite athletes or those that are injured. But it isn’t only athletes and those that are injured that should be utilising foam rollers.

We always hear just how amazing foam rolling is for the body, but have you ever stopped to ask what benefits it provides. Essentially, foam rolling is a basic form of self-myofascial release, providing a deep tissue massage that has been proven within multiple studies to improve individuals range of motion, flexibility and circulation. Foam rolling helps to not only reduce the pain associated with injury, but also works to reduce discomfort for the everyday individual with common complaints.

Foam rolling works to break up adhesions and soften scar tissue that may be causing difficulty or be a result of an injury. Foam rolling is the perfect thing to add to your self-care routine, because no matter whether you are an elite athlete, or you are an everyday individual, implementing foam rolling works to increase comfort levels and makes the days following movement more bearable. Foam rolling is becoming a more popular method of warm up and cool down. It increases the blood flow to muscles, allowing it to prepare for upcoming movements. Using a foam roller immediately or soon after exercise works to decrease tension and overactivity, essentially working to relax the muscles, avoiding any post soreness and discomfort.

Numerous studies have suggested that foam rolling after a workout can help to reduce delayed muscle onset, allowing athletes to be back training at a faster rate and at a more intense level.


Below is a list and demonstration of the most effective methods of foam rolling to target the major muscle groups within the body.