Use a foam roller
Slowly roll sore or stiff muscles for a few minutes after activity or long days.
- How often
- As needed
- Time
- 5–10 min
- Recommended for
- 3 factors
How to do it
- Place the roller under the muscle you want to work, such as calves, thighs or upper back, and support yourself with your hands.
- Roll slowly back and forth over the area for about 30 seconds.
- When you find a tender spot, pause or slow down and take a few deep breaths. Repeat the move 3 to 5 times.
- Spend about 1 to 2 minutes per area and keep the whole session under 10 minutes.
- Avoid rolling directly over joints such as knees, ankles and elbows, and over your lower back.
Why it helps
Foam rolling applies pressure to muscles and the tissue around them. Many people find it eases soreness and stiffness and helps them feel looser after exercise or a day of standing or sitting.
Be careful
It should feel like firm pressure, not pain. Skip it over injuries, bruises or broken skin. If you have a fracture, torn muscle, blood clots or a bleeding disorder, talk to your doctor first.