These rollers are designed to literally “roll away” minor aches and pains, after a workout or other strenuous activity, producing a massage-like effect if done properly. They are most commonly used on the hips, quads, back and calves.
Recent studies on the effectiveness of rollers determined that they:
- can help increase range of motion
- promote quicker muscle recovery after exercise
- Start with a slow roll across the muscle, moving every one to two seconds, until you reach a tender spot.
- Hold the roller in place for about 20 to 30 seconds until you feel the tension or pain release.
- Follow up your roll with some light movement or stretching to the affected area/muscle.
If you are experiencing any type of chronic or severe pain, foam rollers may not be adequate and you should see a doctor.
(Adapted from Shots Health News from NPR)