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How To Foam Roll Hamstrings

Foam Roll Hamstrings

Foam rollers are useful for more than just loosening up tight hamstrings. They may also ease back discomfort. Additionally, foam rolling relaxes your body’s muscles, particularly the glutes, calves, and quads. Read on for a step-by-step guide, tips on proper technique, and more!

When To Do Foam Rolling

Many athletes wonder whether it’s right to do foam rolling before or after workouts. Both options are possible. By foam rolling before a workout, you may increase your range of motion. While studies are split on whether or not this boosts performance, there is no evidence that it hinders productivity.

Foam rolling after exercise has been demonstrated to enhance flexibility and lessen the amount of soreness you experience after a workout. Therefore it may be beneficial to do so after training, especially on the hamstrings.

How To Foam Roll Hamstrings: A Step By Step Guide

Step 1. Get into a starting position

To begin, choose a comfortable sitting position on the floor and place the foam roller beneath your leg. It may be helpful to keep your other leg planted on the ground.

Step 2. Do foam rolling

Roll your hamstring while keeping your arms behind your back. Begin at the bottom of your buttocks and work your way up to your knee. Focus on the middle section because tendons and bones don’t need rolling. Rolling over the bony attachments of the hamstrings at the sit-bone or the knee may cause serious problems. You may exacerbate or even create compression injuries if you’re overly forceful. Do nice broad strokes carefully and stay in the middle.

Step 3. Watch your body

Maintain an engaged core while keeping your back straight. You can angle your leg a bit to work the needed spot. Follow your feelings. The timing of exercise can be from 30 seconds to 2 minutes, depending on your senses and fitness level. Perform the same motions with the opposite leg.

When Foam Rolling Won’t Be Helpful

Avoid using a foam roller if you have pulled or damaged your hamstring. You probably ripped your hamstring if you experience a sudden discomfort or strain when exercising. Foam rolling during the first 5 days after injury might exacerbate the problem. The healing process will be slowed as a result.

The exercise will only help your tight, painful hamstrings if you let them rest between workouts. Therefore, it is imperative that they get some rest, although limited. Engage in light, low-intensity workouts.

Foam rolling the hamstrings may temporarily relieve your hamstring pain if it’s referred sense from the lower back or sciatica. However, you’ll need to address the issue more fundamentally to see long-term improvement.


Foam rolling may be a great way to relieve the tightness and stiffness in your hamstrings that often occurs after exercise. The main thing here is to listen to your body and do rolling slowly and softly. However, keep in mind that just releasing the muscles may not be sufficient. The hamstrings may be signaling that they need a break.