8 Foam Roller Exercises to Soothe Sore Muscles

Many people deal with sore and stiff muscles. Muscle soreness after exercise is common, especially if you do an unfamiliar activity or push yourself too hard. But sitting too long or being inactive can also cause your muscles to feel tight.

Foam rolling is a type of massage technique you can perform yourself and it has been shown to reduce muscle pain and stiffness. This makes it a great post-workout recovery option for recreational athletes who can’t afford the services of a professional massage therapist. 

How do foam rollers work? 

A foam roller is a simple, cylindrical tool made of high-density foam or rubber-coated plastic. Some foam rollers are smooth, while others have indentations and raised bumps to provide more targeted pressure and relieve muscle pain. Foam rollers are typically about 18 to 36 inches long and have a diameter of 4 to 6 inches. However, you can find foam rollers in a variety of sizes (and materials).

Foam rollers are a self-massage tool, or a form of self-myofascial release. “Myo-” is a prefix that means muscle, and “fascial” refers to fascia, a connective tissue in the body. Muscles and fascia can get stiff and tight, causing pain and reduced mobility. A foam roller can be used to loosen these tissues, increase circulation, and, in turn, reduce pain and increase mobility.

Some of the top benefits of using a foam roller are that it:

• Relieves muscle pain and tension 

• Aids exercise recovery 

• Reduces soreness after exercise

• Improves flexibility and range of motion in tight muscles

• Improves exercise performance  

Best foam roller exercises to soothe sore muscles 

You can target any muscle group in the body with a foam roller. Below, we share eight of the best foam roller exercises to soothe sore muscles.

1. Neck roll 

Staring down at your phone all day or sitting at your desk with poor posture can cause neck stiffness. Foam rolling can help relieve this stiffness. But make sure you do not apply too much pressure on your neck. 

1. Stand upright against a wall with the foam roller at the back of your neck. 

2. Alternate bending and straightening your knees to gently move your back up and down along the foam roller. 

3. You can angle your body in different ways so that the roller hits various regions of your neck. But be careful not to put too much pressure on the area.

4. Continue this movement for 30 to 60 seconds, targeting different areas of the neck.

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2. Upper back roll 

Many people hold tension in their upper back. But using a foam roller can help relax and release these muscles when they’re tight.

1. Lie on your back with the foam roller behind your shoulders and positioned so that the long axis is running perpendicular to your spine. Bend your knees and place your feet flat on the floor. Place your arms at your sides with your palms facing down.

2. Pressing into your palms and feet to brace yourself, roll the foam roller down your back. Then, roll it back up toward your neck.

3. Try placing the foam roller on the right or left side of your spine, running parallel. Roll the device out toward the edge of your torso and then back in toward your spine. Do not roll it over the spine.

4. Then, move the foam roller to the opposite side of your spine and repeat the same movement.

3. Shoulder roll 

If you sit with poor posture or do a lot of upper-body exercises, using a foam roller on your shoulders can feel great. 

1. Lie on one side with the foam roller positioned under your shoulder.

2. Use your opposite hand to raise your body slightly as you roll the foam roller up and down the length of your shoulder and upper arm.

3. Reposition your body in different ways so that the roller hits all of the muscle fibers in your shoulder, including those in the front, back, and side. Pause when you hit a tender spot.

4. Continue the exercise for 30 seconds, and then switch to the other side.

4. Hip flexor roll

Your hip flexors are at the front of your hips and help you lift your leg up. These muscles get particularly tight after you sit for long periods of time.

1. Lie facedown with the foam roller positioned under one hip flexor and your opposite leg out to the side. Prop your body up on your forearms.

2. Make small up-and-down movements to roll out the hip flexor.

3. Then, angle the foam roller in different ways so that you can move it side to side.

4. Continue the exercise for 30 seconds, and then switch sides.

5. Calf roll 

Wearing high heels and repetitive stress from exercises like running can cause tight calf muscles. 

1. Sit on the floor with your legs stretched out in front of your body.

2. Place the foam roller under one of your calves, just below the back of your knee. And place your hands on the floor on either side of your hips. 

3. Press your hands into the floor to lift your body up. Your weight should be on the foam roller and your hands. You can place your other leg over the one on the foam roller.

4. Roll the foam roller down toward your ankle, shifting your hips backward as the foam roller travels down your calf. Then, roll it back up toward your knee.

5. Continue this movement for 30 seconds. Pause when you come to tender areas and roll the device back and forth along these knots.

6. Switch legs and do the exercise on your other side.

6. IT band roll 

The IT band is a band of fibrous connective tissue that runs down the side of your thigh from your hip to your knee. Runners and bikers sometimes experience tightness and soreness in this area. 

1. Lie on your right side with the foam roller positioned just below your hip. Your right leg should be straight. You can bend your left knee to extend your left leg in front of the right for extra stability. Rest your body weight on your right forearm, as if you’re doing a side plank.

2. Using your right forearm and left leg to brace your body, roll the foam roller down the length of your thigh until it’s just above knee level.

3. Roll it back up to the starting position.

4. Continue this movement, pausing when you reach any tender spots.

5. Do the exercise for 30 seconds on your right side and then switch sides.

7. Hamstring roll 

Your hamstrings are located at the back of your thighs. These muscles are frequently tight and sore. Running, cycling, and sitting for long periods of time can cause stiffness and soreness in this area.

1. Sit on the floor with your legs stretched out in front of you. Place the foam roller underneath your hamstrings, just below your bottom.

2. Press your palms into the floor on either side of your hips. Lean into your upper body and push your butt backward to slowly move the foam roller down the back of your thighs until just above your knees.

3. Roll it back up to the starting position.

4. Continue rolling it up and down the back of your thighs for 30 seconds. Pause or make micro-rolls over any tender section.

8. Quad roll 

The quads are the muscles at the front of the thighs. Sore quads are common after running, cycling, rowing, and stair-climbing workouts. Strength training exercises like lunges and squats also target the quads, leading to soreness. 

1. Get down on the floor in a forearm plank position. Place the foam roller under both of your quads.

2. Press your weight into your forearms and lean your body forward, moving your trunk past your forearms. This will slowly roll the foam roller down your legs until it’s just above your knees. Do not roll the device on your knees. 

3. Roll it back in the opposite direction until it’s at your hip flexors.

4. Continue this movement for 30 seconds. If an area feels tight, pause for a full breath and then continue rolling the device up and down.

Dos and don'ts when using foam rollers 

Foam rollers are simple to use. But, there are few dos and don’ts you should know to increase the safety and effectiveness of foam roller exercises:

• Adjust your position on the foam roller until you find the right fit. Move your body around as you roll to hit different muscle fibers.

• Use slow, controlled movements. You should move slowly when using a foam roller. There is no need to go fast and doing so may cause you to fall off the device. 

• Try a soft, low-density foam roller first. Foam rolling can be uncomfortable for beginners. Start with a softer foam roller before using one with aggressive bumps.

• Try deep breathing to help you relax. Exhale slowly as you roll the device down a muscle. If you experience tenderness, take a deep breath to relax. 

• Listen to your body and stop if you feel new or worsening pain. Foam roller exercises should decrease pain. If you experience new or worsening pain, you should stop immediately. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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