Tennis is a great activity for staying in shape. You spend hours sprinting across the court, swinging a racket, jumping, and diving after balls. While rallying is incredibly effective at melting fat and is sure to leave you feeling fit and energized—it can also cause you to experience super sore muscles. If your stretching routine isn’t giving you the relief you need from tight aching muscles, using a foam roller might be the solution you’re looking for.
Here’s our guide to picking and using a foam roller to soothe those aches and pains.
Foam rollers allow you to get that deep tissue massage your partner is just too lazy to perform. They’re a great, affordable alternative to the spendy 60-minute offerings professionals provide (though those are lovely too). But it’s important to pick the roller that is right for you.
Foam rollers come in all sorts of sizes shapes and densities. Some are smooth and some have ridges and bumps. How do you know which one is right for you? Here are some things to consider when buying a roller:
The denser a roller is, the less give it has when you use it and the more intense it will feel when you roll. If you are sensitive or this is your first time using a roller, start on the softer side. Some brands use color coding to communicate how dense a roller is, but the best bet is to squeeze it and feel for yourself.
Some rollers are completely smooth for even application; others have bumps and ridges for deep tissue access. Before you purchase a roller with raised areas consider whether or not you feel like you can handle extra pressure in small areas.
The shape and size of the roller you choose will depend on the size and location of the area you are going to be using it on. Rollers that are long are best for the back area; smaller rollers are perfect for legs and the neck. Foam balls can be used to massage feet and open hip flexors.
Here are a couple of quick tidbits to get you rolling right away:
Place the foam roller on the floor and lay back on it so that it crosses your shoulder blades. Clasp your hands behind your head for support like you’re about to do a crunch. Bend your knees in front of you with your feet planted firmly on the ground. Carefully lift your hips. Make sure you don’t experience any pain. Only put as much weight on the roller as feels comfortable. Roll from your shoulder blades down to the bottom of your ribcage.
Lay face down so that the foam roller is just under your hips and above your knees on your quads. Shift your weight onto the foam roller by placing your weight on your forearms and toes as if in a plank. Begin rolling from hip to knee. Do not let the roller go over your knees.
Foam rolling has many benefits including aiding in range of motion, relief of sore muscles, and injury prevention. Remember, it might feel intense at first, but it shouldn’t feel painful. Your regular tennis workout can lead to muscle tension and pain. Don’t pop that bottle of ibuprofen the next time you feel the aches. Grab your foam piece and get rolling!
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