My Favorite Foam Rolling Exercises + How-To Video

Do you foam roll? Be honest…because I really should do it more too lol

When I would go to my physical therapist, the first thing we did in our sessions was foam roll. Before he would even do any sort of manual therapy, I had to foam roll. And he’d always stress the importance of foam rolling before runs and exercising.

Make sure you're doing these foam rolling exercises! |

Here are a few reasons you should start foam rolling regularly:

  • It reduces muscle soreness. Foam rolling works by massaging away fascia buildup in your muscles, which often lead to painful, sore muscles. Less soreness means less of a chance you’ll skip your workout the next day.
  • It helps prevent injuries. By foam rolling before and after a run, you’re alleviating tight muscles and knots. Think of it as a deep tissue massage. I don’t know about you, but I can’t afford a weekly deep tissue massage. Foam rolling can be a pain in the butt (pun intended), but it’s worth it to prevent nagging injuries.
  • It can increase flexibility. I like this paragraph from Breaking Muscle:

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.

The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. 

I haven’t been able to run or exercises in about a month and a half, so when I got on my foam roller for this video it was painful! Check out my video below for my favorite exercises which hit the glutes, quads, hamstrings, calves, peroneals, and IT band.

How often do you foam roll? What’s your favorite exercise? I love to roll my glutes!


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  1. Ahh foam rolling, the necessary evil! I really love to use the foam roller on my quads after a run.
    kimberly G recently posted…March 2017 GoalsMy Profile

  2. AH love to hate the foam rolling exercises. A necessary evil indeed!
    Deborah @ Confessions of a mother runner recently posted…My Full Body Get It Done Strength Training + GiveawayMy Profile

  3. I used to be really diligent with the foam roller. Now I’m not so good. I really need to make more of an effort or I’m going to end up injured.
    Rachel recently posted…The Benefits of Downhill Running (and Uphill, too!)My Profile

  4. I’m pretty good about foam rolling a little before and after a run…but definitely not as long as I should. Lots of great reminders here…thanks!!!
    Kimberly Hatting recently posted…Kim be nimble, Kim be quick…My Profile

  5. This reminds me. I absolutely NEED to roll out my calves. They are so freaking tight and it’s time to pay them a little attention.
    Jenn recently posted…make the 40th gate river run the best yetMy Profile

  6. I haven’t been foam rolling lately and I need to! That calf roll is the best for those shin splints.
    Wendy@Taking the Long Way Home recently posted…Just Call Me Grace: The Not-So-Nimble RunnerMy Profile

  7. I need to be much more diligent about using my foam roller, especially as my mileage increases during marathon training. Thanks for the reminder!
    Kathryn @ Dancing to Running recently posted…March 2017 GoalsMy Profile

  8. Great video. I def need to be doing more foam rolling for sure.
    Toni recently posted…Saving Money & Staying Fit With Groupon CouponsMy Profile

  9. Nice! I like to use my roller but don’t always feel like I know what I am doing :)
    Mary Beth Jackson recently posted…My February Report CardMy Profile

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