Would you like to relieve an ache or pain without medication? A foam rolling massage could be just the thing. Foam rolling is an easy, effective home remedy that you can use to target pain anywhere from head to toe. All you need is the right foam roller. Let’s take a look at exactly what makes foam rolling so effective, how to best use a foam roller, and which foam roller is best for you.

Are You Ready to Roll?

What does foam rolling do? 

Your muscles, bones, and joints are covered by connective tissue called fascia, which helps you move. Healthy fascia is supple, slippery, smooth, and flexible. If fascia dries, tightens, or becomes gummy, it can limit your range of motion, cause muscle tension, and pain. Unhealthy fascia is often the result of a sedentary lifestyle or repetitive movements.

Foam rolling keeps your fascia healthy because it moves the interstitial fluid, which surrounds your cells, through your body. Metabolic waste is pushed out and fresh interstitial fluid flows in stimulating cell regeneration.

How do I foam roll? 

If you’re foam rolling your back, buttocks, or legs, you’ll want to roll along the floor or a wall. For other body parts, place the foam roller on the area of your body affected by pain, apply pressure, and roll slowly in the direction of your heart.

While you are foam rolling, it’s important to be aware of your personal pain scale. Your personal pain scale gauges how intense the pressure you’re applying is. Think of foam rolling the same way you’d think of intense exercise. To maximize the benefits, use lots of effort and forceful energy. Always aim for an intensity of between 8 and 9 on your personal pain scale. Challenge yourself and listen to your body. Intense is good, but you don’t want to hurt yourself. Our foam rolling instructional videos and guides include reminders to check in with your personal pain scale.

How often should I foam roll? 

We recommend foam rolling once a day, six days a week for six weeks. It’s important that you give your body time to rest inbetween so that it has time to recover and your cells can regenerate.
(If you are suffering from severe pain, start by foam rolling every other day. When you feel ready, increase the frequency of your sessions as you see fit.)

Want to take your foam rolling to the next level? 

Combine foam rolling with one of our pain-relieving exercises for a six week sprint. After six weeks, you can reduce your foam rolling sessions to every other day.

Which direction is best for foam rolling? 

We strongly recommend that you foam roll in the direction of your heart and in one direction only. Foam rolling towards your heart helps with blood flow and keeps your veins safe.

Our tip:Foam roll when you are relaxed and focused. Your fascia has nerves, and it can tighten up if you feel stressed.

Be Careful Not to Use a Foam Roller That’s Too Hard 

You can foam roll with any brand of foam roller. However, some rollers on the market are very hard. These foam rollers can cause a good deal of pain, especially on areas of your body where bones are close to your skin. If your roller is too hard, you’ll be much less likely to apply the amount of pressure needed for an effective foam roll massage.
Foam rolling should be an intense experience, but it should not be a painful one.
The Liebscher & Bracht foam rollers have been developed with your body in mind. Made from high quality foam, each roller has a soft, pliable surface and a firm center for an intense, pain-relieving experience.

How do I choose the right foam roller? 

Let the ouch be your guide. We offer a variety of foam rollers, each of which has been designed to target pain at different areas of your body.

The selection of Liebscher & Bracht foam rollers and massage balls.
  • Our Midi Foam Roller and Maxi Foam Roller are perfect for larger body parts like your back, legs, or arms. (Graphic here.)
  • The Mini Foam Roller has been developed for your neck, cheeks, hands, head, and feet. (Graphic here.)
  • Our Midi Massage Ball is best for your buttocks and shoulders.
  • Choose the Mini Massage Ball for your face, the soles of your feet, and bones.
  • The Massage Football is for your legs, arms, and the sides of your body.
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Let the good times foam roll:

Check out our YouTube channel for foam rolling massage tutorials, and our website for foam rolling exercise guides and informative pain management articles.

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Foam Rolling Do’s and Don’ts At a Glance

✓ Do foam roll:

  • in the direction of your heart.
  • in one direction only.
  • slowly at a high intensity.

X Don’t foam roll:

  • back and forth.
  • when you are stressed.
  • with a roller that’s too hard.