Andy Bullock using the foam roller
Training > Injuries

Explained – use a foam roller for sports massage

Our resident physio looks at how and when to use this simple bit of kit

You’ll have seen foam rollers everywhere – in the gym, at the track and the pool – and you may have even invested in one yourself.

It’s a lightweight, relatively cheap piece of kit (ranging from £10-40), easy to store at home, and will fit into your bike bag when travelling to camps or competitions. But do you know how to use it?

A foam roller can help to achieve similar benefits to deep tissue massage and, used correctly, can help to improve flexibility and decrease muscle tension. As the elite triathletes I work with say to me, “Better the foam roller than your elbow!”. 

In conjunction with a regular strength and conditioning programme, this humble piece of equipment can help to keep you injury and niggle-free. For example, Team GB triathlete Vicky Holland uses the roller for two main reasons: 

Firstly, soft tissue release (controlled rolling) and trigger point work (spending time rolling on a specific tender point) can prevent injury. This can be self-directed or specifically targeted at an injured or tight muscle group as directed by your physiotherapist.

Secondly, monitoring muscles. You will know how your muscle groups normally feel post-training, so if you notice any areas getting tight you can flag this up to your therapist.

Whatever your injury, try this simple bit of kit – it may be the answer to keeping those niggles at bay. Read on to find out more...

Four foam roller sessions

The list of foam roller exercises is endless, but in my experience the following four are most beneficial:

Iliotibial Band (ITB)

A tight ITB is commonly associated with the injury ‘runner’s knee’. The ITB is a band of fibrous material running from the top of the hip to underneath the knee – any dysfunction can lead to anterior knee pain. 

Foam roller session 1

Lie on your right side with the roller just under your hip bone. Straighten your right leg, support yourself using your arms and, if needed, the left leg. Roll from the hip down the outer side of your leg to the knee. Repeat on the other side. 


The calves are especially important to concentrate on. As well as the two major muscles (the gastrocnemius and the soleus) blending to form the Achilles, many of the smaller muscles have tendon attachments in the foot. This means any areas of tightness or trigger points could lead to an alteration in foot and landing biomechanics when you’re running, ultimately resulting in injuries. 

Foam roller 2

Make sure to roll the inside section of the calf, right up to where it joins the shin bone. Many people have an area of tightness here which can lead to shin splints. Sit with the roller under your calf, stacking one foot on top of the other. Support your body weight with your hands and roll the length of the calf, altering the angle of the leg to reach the outside and inside of the muscle.


Tight quads are a common complaint and the foam roller can help promote recovery post-sessions by reducing soreness and lowering the risk of associated hip and knee injuries. 

Foam roller session 3

Lie with the roller under one thigh. Support your body weight with your forearms. Roll the length of the quad, from hip to knee. Alter the angle of the leg to work the whole muscle.

Thoracic Spine

A stiff thoracic spine is common, especially in triathletes who spend hours flexed over handlebars. In addition to injury prevention, working on better thoracic extension will help run performance by improving posture, biomechanics and breathing.

Foam roller session 4

Lie on your back over the foam roller. Cross your arms and keep the lower back dropped down. Roll, relaxing as much as possible, letting the back arch over the roller. Hold this position or roll to target the muscle at either side of the spine. Support the neck if you have any issues in this region.


For lots more injury recovery advice head here


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I got a foam roller after seeing a video with Team Garmin and it has been the best purchase I have made all year.

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