Foam rollers are incredibly simple to use, so once you’ve chosen one that suits your needs (the smoother ones are best for beginners, while the more textured ones will give a deeper and more intense massaging effect), you might want to check out some simple videos online – there are plenty of “how to” guides around.

In a nutshell, you will roll your muscles up and down over the roller, focusing on any areas of ‘stickiness’ and repetitively going over those until you feel some release. You’ll be using your body weight to create pressure on the roller, but it’s important not to roll directly over smaller joints such as the knee – to effectively foam roll your legs, you’ll have to roll your quads, glutes and calves separately.

Start with light pressure and build up as you get used to foam rolling – be aware that you may find it painful to foam roll at first if your muscles are tight. To adjust the pressure, you can reduce the amount of body weight you’re putting onto the roller. For example, if you’re rolling out your calves, use your arms to help support your body and take some of your body weight off the roller.

Slowly roll tender areas for 10 seconds to start, then work up to 30 to 60 seconds at a time.

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