Scared of a foam roller? Here's how to use one!

Using a foam roller is great to help relax and stretch out your muscles; you can incorporate it into your stretching routine after a workout or as an addition to your everyday routine. If you are new to using a foam roller, take care and make sure you are using it correctly as it can be uncomfortable but stick with it, you will notice the results! Using a foam roller on your ITB is especially good as stretching this is difficult, and a tight ITB can lead to knee, hip and even back complications.

ITB Gentle Stretch

• Lie on your side using your forearm to support your upper body, place your bottom leg out straight and your top leg bent with that foot flat on the floor

• Place the foam roller on the floor under the side of your bottom leg

• Roll up and down the side of your leg from your knee right up to your hip bone

• You can make the pressure lighter and the stretch more gentle by lifting your body away from the roller using your arms and your top leg

• This exercise loosens your ITB – a tendinous band that runs down the outside of your thigh and can often be the cause of pain in your knee.

Gastroc and Soleus (calf) Stretch

• Sit down with your hands placed on the floor either side of your hips and your legs straight out in front of your

• Place the roller under your ankles, your feet should be off the floor

• Roll the roller up and down your calves

• You can increase the stretch on each leg by crossing your legs

• Increase this stretch by flexing your feet so your toes point towards your knees.

Hamstring Stretch

• Sit down with your hands placed either side of your hips and your legs straight out in front of you

• Place a foam roller under your hamstrings and take your feet off the floor, use your arms to balance

• Roll the foam roller up and down your hamstrings and your can emphasize the stretch one each leg by crossing your legs

Upper Hamstring/Glute stretch

• Sit down with your knees bent, feet flat on the floor and hands either side of your hips

• Place the foam roller under the tops of your hamstrings/just below your sitting bones

• Roll up and down the upper part of your hamstrings

• You can turn onto your side to go up and down the outside of your bottom

Quadricep Stretch

• Lie face down on the floor, resting your elbows on the floor directly under your shoulders

• Place foam roller under quads and roll the roller up and down thighs

• Emphasize the stretch on one side by moving your body weight across and crossing your legs

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