4 Key Muscle Areas to Foam Roll

Personal trainer Canaan Dorian demonstrates how to foam roll properly.

By: Melissa Romero

Foam rolling has been around the physical therapy world for a while, but these days you frequently see it happening in gyms and studios. It’s a great tool for increasing flexibility and range of motion, but the problem is that most people don’t know the best muscle areas to focus on—or how to foam roll properly, for that matter. We asked personal trainer Canaan Dorian of Mint DC to demonstrate a few key areas to foam roll. 

Muscle Area: IT Band

This long muscle that runs along the outside of the thigh is often a major cause of knee pain. To prevent soreness, place one hip on the foam roller and place your top leg in front of it. Slowly roll the IT band over the foam roller for 1 to 2 minutes.


Muscle Area: Piriformis



Foam rolling the piriformis will relieve tight glutes. Balance on your right leg and left hand while placing your left hip on the foam roller and right hand on your opposite hip. Slowly roll back and forth for 1 to 2 minutes. Switch sides and repeat.


Muscle Area: Quads

While facing the floor, place the foam roller under your quads and slowly roll for 1 to 2 minutes.


Muscle Area: Hamstrings

Place the foam roller under your hamstrings (you can foam roll both legs at once, or do it single leg if you want more pressure). With your hands behind you, slowly roll your hamstrings back and forth over the foam roller for 1 to 2 minutes.


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