Top 5 Foam Roller Tips

Osteopath Heath Williams of Principle Four Osteopathy has given us his Top 5 Foam Rolling Tips.

  1. Select a foam roller size that will allow you the ability to get maximum use on all body parts.  I would highly recommend purchasing a 90cm foam roller as it will allow you to hit all those key areas of the body that often require some soft tissue release.  These areas include the calfs, hamstrings, quadriceps, gluteals, thoracic spine, itb and shoulders.
  2. Select a foam roller density/firmness that will allow you to achieve the results you want.  Sometimes I will recommend clients to purchase a softer foam roller so that they can start rolling and releasing soft tissues without causing themselves to feel extreme pain.  For those who’s tissues are really tight and sensitive, the likelihood of them continuing to foam roll on a regular basis diminishes as the pain levels and discomfort increases.  By starting on a softer foam roller, you can gradually build up to a more firm roller as you get used to it.
  3. Rather than rolling back and forth over the sore spot.  Try staying on the sore spot (tender point) until it releases.  In some cases this can take up to 60-90 seconds.
  4. Try and carry out some self massage/mobilisation 2-3 times per week.  Now remember, you don’t need to spend hours on it every time.  Start with 3-5 minutes in total and gradually increase this as you roll out some of the key areas of the body.
  5. If the tender spot is too sore to foam roller, then try another self massage technique to help reduce the tension.  For some people, this could mean using another self massage tool such as the stick.   Click here to check out the stick.

Where Should I Foam Roll?

Below is a great image that I sourced from Google that demonstrates some of the key areas that you can benefit from rolling.

Foam Rolling

Foam Rolling












Where To Purchase Your Foam Roller

The companies listed below are all reputable and sell high quality foam rollers.  Typically Foam Rollers will come in 30cm, 60cm and 90cm lengths.  I would generally recommend a 90cm foam roller as it can typically be used for a greater number of body parts to release.  When it comes to firmness, I would suggest the standard roller.  For those of you who are looking for something a little stronger, then go for the Rumble Roller which is sold at Ironedge.





About Principle Four Osteopathy

This blog was written by Osteopath Heath Williams who is the owner and director of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading Osteopathy Clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.