How to Use a Foam Roller After Working Out: Leg & Back Exercises

One of my favorites was to alleviate muscle soreness from working out is with a foam roller.

Ok ladies, let’s have some real talk – the Quarantine 15 is real! Being stuck at home, I have definitely been snacking out of boredom. But now that Summer is here I have been really staying consistent with my exercising and working out a lot more!

But with more working comes sore muscles and joints. I like to run outside so I tend to get soreness in my back and legs.

I use a foam roller to pinpoint the muscles that have gotten tight after working out. I always stretch before I work out, but now I usually follow my runs with my foam roller. It’s like a little massage for your muscles!

I got this foam roller from Amazon. I like the grooves it has in it because it really gets into the areas on my back and upper thighs.

Pay attention to the density of the foam roller – you can put too much pressure on your muscles, so make sure you start slow. You want to target the sore muscle but not be in pain. Foam Rollers come in soft, medium, or firm.

I prefer the longer ones due to my height, but foam rollers come in all shapes and sizes, so figure out what area you are trying to target on your body.

Best Foam Roller Exercises:

Leg Rolling: I typically roll down the back and side of my legs. I sit it on the floor with legs straight out and my hands on the floor b supporting my weight. I place the foam roller under my calves and slowly roll along the back of the leg, up and down. Switch legs and repeat!
Back Rolling: Lie on the floor on your back and position the roller horizontally right below the shoulder blades. Place your hands behind your head and lean back. Lift your hips and slowly roll towards your shoulders. When you feel a tender spot, stop and hold for 20 seconds.

Rolling Tip: Be careful while rolling out your muscles, foam rollers can help loosen tight soft tissue and can improve blood flow – but it can also do damage to your muscles if you are too harsh with your rolling. If you are feeling pain – stop!

Make sure to check out my other fitness post and how to choose the right size medicine ball for your workouts

Do you use a foam roller?

Outfit Details: Addidas Sweatshirt, Alala Leggings, Frye Sneakers, Foam Roller from Amazon