How to Use The Foam Roller for Plantar Fasciitis

Introduction This post will discuss the exercises that you should utilise to assist in the management of plantar fasciitis. However, before we get into the foam roller exercises, it is important that you understand both the anatomy and the underlying process of plantar fasciitis. This will make the reasons and theory behind each exercise very clear. […]

How To Use Your Foam Roller For Knee Pain

This article will discuss how to use your foam roller to treat pain and tightnesses around your knee. However, to understand how to use the foam roller for anterior knee pain (front of knee) you will need a quick understanding of how the knee joint works! Knee Joint Anatomy As you can see the knee […]

The Science and Theory of Myofascial Release with a Foam Roller (Part 1)

Introduction Massage, in its various forms, has been practiced the world over for centuries. In fact, there are historical records for the use of massage as far back as 2000BC (Moyer et al., 2004). Paolini (2009) suggested massage has been used successfully to: Relieve stress Alleviate pain Increase fluid mobilisation Improve soft tissue mobility Decrease […]

Foam Roller Squat Progressions

Do You Even Squat? Squats are one of the most common exercises for strengthening the lower body. This is with good reason – they are incredibly effective! Electromyographic (EMG) research has shown particularly high levels of quadriceps and gluteal activation with squat exercise variations (Bourdreau et al, 2009; Distefano et al., 2009). Squats are also very […]

How To Use the Foam Roller For Shoulder Pain and Tightness

Introduction This article discusses the use of the foam roller to address the tightnesses in myofascial structures that can contribute to shoulder pain. As is usually the case, in order to appropriately explain how to best self myofascial release to reduce these tightnesses in the myofascial (muscle and connective tissue) structures you will need to […]

How To Use The Foam Roller For Your Lower Back

Introduction This article will discuss how to use the foam roller for pain and tightnesses in the lower back area. If you have tightnesses in the myofascial structures (muscles and fascia) this post will discuss the best exercises to utilise in order to mobilise these tight tissues. As is usual, before we get into the […]

How To Use The Foam Roller For Core Stability

Introduction Many people think of the foam roller as simply a tool for self massage or myofascial release. However, it is a great exercise tool with uses well beyond myofascial tightness. It is an exercise tool that can provide an unstable or mobile surface to facilitate or progress challenging core stability and strengthening exercises. These […]

Self Myofascial Release With A Foam Roller Improves Range of Motion

Introduction As I sell foam rollers on a daily basis, and also utilise them in my professional life as a physiotherapist, I am often asked – “do they really work?”. Now, years of anecdotal evidence across the health and fitness would suggest that they undoubtedly work. Professional  and olympic athletes, weekend warriors, physiotherapists, personal trainers, […]

How To Use The Foam Roller For Patellar Tendonitis

What Is Patellar Tendonitis? Patellar tendonitis, commonly referred to as “Jumper’s Knee” and also know as “patellar tendinopathy”, is a very common overuse lower limb injury. So common in fact, that some jumping sports have an incidence rate upwards of 45% (Lian et al., 2005). Worse than this, patellar tendonitis forces the retirement up to 53% […]

How To Use The Foam Roller For Greater Trochanteric Bursitis

Introduction Hip pain, particularly pain around the outside (or lateral) hip, is one of the most common injuries seen in runners (Taunton et al., 2002).  Therefore, I am sure that there are many readers that have suffered or know someone who has suffered from “greater trochanteric bursitis.” Unfortunately, the term “trochanteric bursitis”, which indicates an inflammatory […]