Foam Rolling

Did you know that foam rollers are a great compliment to any stretching program?  

Foam rollers have been used in the athletic community for some time to increase soft tissue extensibility and can be used by anyone looking to maintain daily active living.  Foam roller application is a form of self-myofascial-released stretching (SMFR), and can promote sustainable change in any rehab program, which is the goal of any good therapy program!

You can use foam roller tools to help release specific trigger points (acupressure approach) or you can perform more of a self massage technique where the roller is used to apply longer sweeping strokes to larger muscle groups such as the calves, hamstrings, quadriceps, etc.

It is important to note that although foam rollers can be used by anyone, the feel and intensity of the foam roller should be geared to the age, comfort, and fitness level of the individual.  Which is why it is good to talk to your therapist to see what foam roll would best suit your needs best.  Based on my clinical experience, I find the GRID rollers are a leading product choice compared to many foam rollers out in the market as it is an excellent combination of effective massage and portability! 





GRID foam rollers have a patented design that provides a variety of different densities, foam patterns and widths that provide a more targeted trigger point feel. Also, these foam rollers are very durable, and come in various sizes depending on your needs. There are many different options for foam rolling, depending on age, mobility, function, lifestyle, etc. A few examples of our trusted products are below: 

Mini GRID roller – great for travel!

Regular GRID roller – in-home or gym use

GRID stick – easy to carry such as in a golf bag, for seniors, etc.

Click here to purchase your own foam roller from our webshop! 

In general, if you’ve never foam rolled before, it is best to learn a few basics from a therapist or trainer to ensure correct technique.  However, you can also find endless “foam rolling for beginners” videos online that will explain how to safely roll out different parts of the body.  Below are a few tips to get started along with a few photos of areas that you can focus on:

  • Start with light pressure and build up as you get used to foam rolling. You may find it painful to foam roll at first if your muscles are tight. To adjust pressure, reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calf, use your arms to help support your body and take some of your body weight off of the roller.
  • Slowly roll tender areas for 10 seconds to start, then work up to 30 to 60 seconds at a time.
  • Drink plenty of water after foam rolling to help with recovery.




Written by:
Jason Varghese                                                                                                                                       
Certified Athletic Therapist

To contact Jason directly, please email him at 
Or book an appointment with Jason by visiting:

Orthopedic Rehabilitation
105-675 Cochrane Drive, Markham, ON L3R 0B8 P (905) 940-2627 F (905) 940-3136 HONSBERGER@HONSBERGERPHYSIOPLUS.COM
81 Temperance Street, Aurora, ON L4G 2R1 P (905) 841-0411 F (905) 841-7311 AURORA@HONSBERGERPHYSIOPLUS.COM