Foam Rolling For Beginners: Best Foam Roller & FAQs


Foam Rolling For Beginners

Foam rollers are becoming more and more popular. Practically every gym nowadays has them and you can also buy one for yourself online for relatively cheap.

Despite the increasing popularity, a lot of people have no idea what you do with foam rollers or how to use a foam roller effectively. Here’s a quick guide on everything you’ll need to know about foam rollers:

What does a foam roller do?

A foam roller can be used to relieve knots and tension in your muscles. It doesn’t matter if you exercise regularly or not. If you have an ache or a tight feeling somewhere, a good foam roller can dig it out and get rid of it.

Do foam rollers work?

The majority of people who have used a foam roller agree that they are very helpful.

Foam rollers are also used by health care professionals and physical therapists. Some even swear by it.

Click Here and scroll down to find out what other people have to say about foam rollers!

Does it feel good?

Yes and no. I would be lying to you if I said it won’t be painful. It’s a good pain though. You can feel all your muscles loosening up. After you’ve had a session on the foam roller, your muscles will thank you and you’ll feel like you are in heaven.

Benefits of using a foam roller

  • Gets rid of aches and pains
  • Massages your tight muscles
  • Improves your blood circulation
  • Prevents future injuries
  • Increases your flexibility

Which is the best foam roller?

Best Foam Roller

Out of all the foam rollers out there, our favorite is the: Trigger Point Performance The Grid Revolutionary Foam Roller (a bit of a mouthful)

This is currently the best foam roller money can buy. The average user rating for this foam roller is 4.7 / 5.

Style and Design

This foam roller is easy on the eyes and comes in a wide range of colors and sizes. You can go with a simple plain black color or you can spice it up with pink, orange, or even camouflage. The ridges help you target that specific ache. The small square marks feel like finger tips, the long tubular rectangles represent fingers, and the flat squares represent palms.


The grid is firmer than most foam rollers. They use less foam because of the rigid, hollow core that holds the roller together. The added firmness allows you to reach those deep knots to release tension.


This roller holds it’s shape very well and can hold up to 600 pounds. It can withstand constant, heavy use without falling apart and even comes with a 1 year warranty. Cheaper foam rollers will slowly fall apart on you after a few weeks / months.


The grid foam roller is simply the best foam roller out there. The only negative is the price. It’s more expensive than the average foam roller, but it is the best foam roller for relieving pain, knots and tension. Despite the price, you’ll probably find it’s cheaper in the long run. Foam rollers have a nasty habit of falling apart after a few months. This foam roller will last you 2 years easily.

Physical therapists and health care professionals also recommend this roller. It’s hard to find anyone that doesn’t speak highly of the grid foam roller.

Purchase this foam roller or check out the price here: Trigger Point Performance The Grid Revolutionary Foam Roller

How to use a foam roller

The clue is in the name really. You put a comfortable amount of weight onto the foam roller and roll it backwards and forwards. There are specific techniques you can use for each body part, and we’ll touch on that in a bit.

The more weight and pressure you put onto the muscle, the deeper it will penetrate into your muscles. Don’t put all your weight on your first go of a foam roller, build up to it so you can get used to it.

How to use a foam roller for back pain / tightness

Sit down with your legs out in front of you and place your foam roller directly behind you. Gently lean back onto the foam roller and raise your hips off the floor. Turn to one side and balance using your elbow and forearm as if you’re doing a side plank.

Go backwards and forwards slowly on the foam roller. After 2 minutes, swap sides and do it again.

You can also reduce back pain by rolling on your bum. Simply sit on your foam roller and roll backwards and forwards. To target each individual cheek, cross one of your legs over. Do this for another 2 minutes.

A good instructional video can be found here:

How to use a foam roller for shoulder pain / tightness

Place your foam roller on the ground and lie backwards onto it so your upper back is resting on it. Bring your hips into the air so only your feet are touching the floor and slowly roll backwards and forwards.

If your head begins to ache, support your head with your arms.

Do this for 2 minutes.

Another instructional video can be found here:

How to use a foam roller for knee pain / tightness

If the inside of your knee is where the trouble is, you need to roll on your abductor. This is a bit of an awkward position, but you need to roll it from the top of your knee, to half way up your upper leg.

Prop yourself up off the ground using your arms and stretch one leg out to the side so you can roll your inner leg on the foam roller. Do this for 2 minutes.

If your knee pain / tightness is on the outside of your knee, prop yourself up again with your arms and rest your lower leg on the foam roller. Sort of like a modified side plank.

Roll backwards and forwards on your lower leg for 2 minutes and try to pinpoint the tender areas.

If neither of these techniques work, you can try foam rolling your quads, which is the front muscles on your upper leg.

Lie on top of the foam roller and rest your quads on it, keep your knees and feet off the ground. Use your hands to roll yourself backwards and forwards all along your quads.

A few of these techniques are hard to explain. This video should clear up any confusion:

There we have it. This basic guide should get you on your feet and help get rid of those horrible aches and pains.

In general, if you have an ache or pain, put the foam roller on that spot and gently roll backwards and forwards. It will fix your problem most of the time.

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One thought on “Foam Rolling For Beginners: Best Foam Roller & FAQs

  • March 20, 2017 at 11:30 pm

    Have you had any luck with relieving aches and pains with foam rollers? Let us know!


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