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“
TriggerPoint recommends foam rolling regularly, with the optimal frequency generally three to five times a week, with sessions ideally occurring both before and after physical activity.
We all know the feeling—that post-workout soreness that makes even the simplest tasks feel impossible. Like, when did putting on shoes after leg day become such a challenge? Whether you're training for a race, being consistent at the gym, or just staying active in daily life, recovery is essential.
So that's why using a foam roller can be a literal game-changer against tight muscles and stiff joints.
This simple and portable tool might look like just a piece of foam, but don't let its humble appearance fool you—it's said to be a secret weapon for improving flexibility, boosting circulation, and reducing that dreaded muscle tension. It's like giving your body a massage, but without the hefty price tag or awkward small talk.
The best part? It only takes a few minutes, and the benefits last far beyond your rolling session.
In this guide, we'll show you some key foam rolling techniques from TriggerPoint designed to support your recovery, reduce soreness, and help you feel your best—so you can get back to doing what you love, faster. Ready to roll? Let's get started.
How Often Should You Foam Roll?
TriggerPoint recommends foam rolling regularly, with the optimal frequency generally three to five times a week, with sessions ideally occurring both before and after physical activity.
To get the most out of your foam rolling routine, spend about 30 to 60 seconds on each muscle group. This allows enough time to properly target the area, improve flexibility, and help reduce soreness.
Before you get started, you may want to check out our beginners guide to foam rolling for everything you need to on benefits, using and choosing foam rollers.
1. Calf Roll
Target Muscles: Soleus, Gastrocnemius
Starting Position: Sit on the floor, using an optional exercise mat for comfort. Place one of your lower legs on the GRID roller just above the back of the ankle. The other leg should be bent at the knee with the foot flat. Place your hands by your side so you can lift your body off the ground.
2. IT-Band Roll
Target Muscles: Vastus Lateralis, Biceps Femoris, Gluteus Maximus, Tensor Fasciae Latae (TFL)
Starting Position: Sit on the floor and use an exercise mat for comfort if required.
Expert Tip: This approach provides self-massage to the muscles that attach to and surround the ITB. The approach is much more comfortable and may provide superior results when compared to the old method.
3. Hamstring Roll
Target Muscles: Hamstrings
Starting Position: Sit on the floor and use an exercise mat for comfort if required.
Place one leg over the GRID so it rests behind the knee. Lift your body slightly off the ground with your arms by your side and the other leg out to the side with knee bent and foot flat. Roll slowly between the back of your knee and buttock for 30 seconds on each leg.
4. Pectoral Roll
Target Muscles: Pectorals
Starting Position: Lay on your front with one arm straight out to the side of the body. The other arm is bent with hand on the floor.
Rolling can be performed over the pectoral muscles between the upper arm and sternum.
5. Forearm Roll
Target Muscles: Forearms
Starting Position: Kneeling with forearm on GRID roller
Did you know? Tennis elbow is mostly due to work related jobs not tennis.
6. Thoracic Extension
Target Muscles: Pectoralis Major, Latissimus Dorsi and Spinal Muscles
Starting Position: Kneeling and flexed from the hip with shoulders extended and arms outstretched over a GRID roller.
Roll the GRID away from you and drop your hips down while breathing out to help relax your rib cage.
7. Latissimus Roll
Target Muscles: Latissimus Dorsi
Starting Position: On your side with upper leg used to stabilise the body.
Place GRID roller between the back of the upper arm and torso so that it applied pressure to the upper latissimus dorsi muscle and teres major. Perform a controlled rolling action within this region.
8. Glute Massage
Target Muscles: Gluteal Muscle Group
Starting Position: Sit on the MB or GRID while supporting the body weight through one arm then rotate to one side to target the pressure into the glutes.
Repeat on the other side if required.
Place an MB1, or GRID into the superior fibres of the gluteus maximus muscle to carefully massage into the muscle using small, controlled movements and suitable pressure. Perform this for 30-60 seconds on each side.
9. Quadricep Roll
Target Muscles: Quadriceps
Starting Position: Sit on the floor and use an exercise mat for comfort if required.
Lay on your front, resting on your elbows and forearms. Place the roller just above your knee, between your thighs and the floor. The other leg should be out to the side to take some of your weight and allow you to roll back over the roller. Roll between your knee and anterior hip slowly for 30 seconds on each leg.
Need a Foam Roller?
Check out our entire range or head in-store to speak to one of our friendly rebel staff to find the right one for you.