Foam Rolling

Teach Foam Rolling to Ensure Clients Meet Their Running Goals

Outdoor Runner Holding Shoes Whether your client is training for a marathon, or just starting to take up running as a healthy habit, teaching him or her some foam rolling techniques will help alleviate pain, maximize next-day mobility and ensure he or she sticks to her training regimen.

All foam rollers are not created equal. You will want to have softer rollers for nursing sensitive injuries and harder rollers for digging into trigger points or larger muscle groups. Simple foam rollers, like these from Body Sport, are perfect for leaving out on the gym floor. You might reserve a more high-tech vibrating solution, like the Hyperice VYPER, for your personal training clients. Add a new dimension for members who have been foam rolling awhile, with the textured RumbleRoller or Grid Foam Roller.

HyperIce Vyper

Remind clients that foam rolling is a great practice for days when they don’t run too. If they are like most Americans, they spend a ton of time sitting. Foam rolling can help them overcome the harmful effects of marathon days in the office or car. Making it a daily habit will help with posture, increase flexibility, reduce muscle tension, improve performance and relieve minor aches and pains.

A Guide to Rolling Out Six Major Muscle Groups
Remember to have clients test out each rolling technique with minimal pressure until they are comfortable. Here are step-by-step instructions you can give.


  • Place foam roller under calves right above the ankle.
  • Balancing yourself on your hands, roll from ankle to knee and back again.
  • To better access trigger points, point and flex your toes while rolling.
  • Make sure your body is not touching the ground while rolling out calves.

Tip: To increase pressure on a particular spot, stack legs on top of each other while rolling.


  • Lie on foam roller at an angle so one inner thigh is on the roller.
  • Use both your forearms and feet to balance on the roller.
  • From this starting point, roll all the way down to above the inner knee.
  • Roll only one leg at a time in this position.


  • Lie on one side with that side’s arm stretched out overhead.
  • Place foam roller under side a few inches under your armpit.
  • Roll towards the armpit and back.
  • Keep your legs and feet stacked to maintain balance.


  • Place foam roller under quadriceps in the middle of the muscle.
  • Keep yourself lifted off of the floor with your forearms.
  • Roll from mid-thigh to the knee and up to the hips.
  • You can roll with one leg or two legs in this position.


  • Place foam roller under hamstrings in the middle of the muscle.
  • Balance on your hands to keep feet from touching the floor.
  • Roll from the base of your gluteus to your knees to access entire hamstring.
  • Try rolling with toes flexed, pointed and turned out to better treat entire hamstring.

Tip: To increase pressure on a particular spot, stack legs on top of each other while rolling.


  • Sit on the roller.
  • Place your hands and feet on the floor.
  • Roll back and forth.

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