How to Foam Roll Your Hamstrings

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

Perform 1–2 sets of 30–90 seconds before or after exercising.

1. 1. Sit on the floor and place the foam roller under the middle of the back of your upper legs. Place your hands behind you.
2. 2. Push onto your hands to lift your hips off the floor to place pressure from the roller on your hamstrings.
3. 3. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Your legs should be straight with your feet off the floor. Each set should begin from this starting position.
4. 4. While maintaining your alignment, slowly roll up and down, putting pressure on your hamstrings from your knees to the bottom of your glutes until a tender spot is identified.
5. 5. Once you’ve identified the most sensitive part of the muscle, press the foam roller into that spot for 30–90 seconds while relaxing until the discomfort is reduced.

Using a foam roller on your hamstring muscles is a great way to deliver a deep tissue massage and hamstring stretch to relax tight muscles. To maximize pain relief and minimize the risk of injury, be aware of these common mistakes before foam rolling your hamstrings.

1. 1. Foam rolling directly on an injury: If you're experiencing pain in your hamstrings as a result of an injury, do not roll directly on the injured spot. This will likely exacerbate the area, causing more inflammation and pain. Instead, roll away from the painful area to work the connecting muscles. Work several surrounding muscles for short intervals, slowly making your way closer to the trigger point.
2. 2. Using too little or too much pressure: Foam rolling is meant to ease tension, not create more. If you're experiencing pain or not achieving the desired result, adjust the amount of pressure you're using. Control the impact of your body weight throughout the range of motion by placing your hands on the ground behind you, underneath your shoulders. Consider using a tennis ball to reach small, tight spots.
3. 3. Rolling over bone: It can be easy to mistake bones in your legs and knees for tight muscles. Applying pressure to bone can cause pain and inflammation.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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