Foam Rolling Moves to Reduce DOMS and Prevent Injury - Lower Body

As mentioned before, foam rolling helps to reduce DOMS and prevent injury. If you don’t know yet, make sure to check Why You Should Foam Roll (and How). You may also want to check out Foam Rolling Moves to Reduce DOMS and Prevent Injury – Upper Body.

In this article we are going to share some foam rolling moves that reduce DOMS (Delayed-Onset Muscle Soreness) and prevent injury from exercise. 

Before diving into separate moves, there are some general practices:

• Start foam rolling from toe to head, that is from your calves, quads, IT band, glutes, mid-upper back, lats, to neck.
• Spend 20 to 30 seconds on each part. It’s unnecessary to keep rolling on a certain part for longer than that.
• If you hit a tight spot, stop and sit on that spot for a few seconds, even try rotating or bending to loosen that spot.
• If you find it not intense enough, try to put more or your full body weight on the foam roller.
• Engage your core and keep breathing.
• Keep yourself hydrated after.

Calf Roll

1. Sit down and put both of your hands on the mat for support.
2. Place your right calf on the roller. Stack your left calf over the front of your lower right leg. Place both of your calves on the roller if it’s too painful.
3. Slowly move the roller up and down on your calf / calves.
4. Switch sides or move on to the next one if you did both legs already.

Front Lower Leg Roll

This move is very useful for those who run a lot or have shin splints.

1. Put both of your hands on the mat for support, with your belly facing the mat.
2. Place both of your lower legs on the roller.
3. Slowly move the roller up and down on your lower legs.

Quad Roll

1. Put both of your forearms on the mat for support, with your belly facing the mat.
2. Place your quads of both legs on the roller. Place just one leg on the roller, and the other on the mat if it’s too painful.
3. Slowly move the roller up and down on your quads.
4. Switch sides or move on to the next one if you did both legs already.

IT Band Roll

1. Sit down, place your right IT Band on the roller with your right forearm on the mat for support.
2. Bend your left leg and put it in front or the back of your extended right leg.
3. Use your grounded forearm and leg to slowly move the roller up and down your IT Band.
4. Switch sides.

Glute Roll

1. Sit on the roller, put your right hand or both hands behind you on the mat for support.
2. Place your right ankle on your left knee, with your left foot on the mat.
3. Shift your weight to your right and slowly move the roller up and down on your right glute area.
4. Switch sides.

Keep doing these foam rolling moves before warm-up and after exercise to prevent injury, reduce DOMS, and even reduce the appearance of cellulite. You will see it works wonders.

If you are looking to get a foam roller, I recommend checking out our 3D Foam Roller. It is a hollow roller with unique bumps that simulate massage balls made of EVA foam and an interior made of ABS plastic. It is not as hard and tough as one of those rumble rollers but just as durable. Hollow design with a cap on each end allows you to put small items like a towel inside. You can also take the caps away, put a carrying strap through and carry it on your shoulder to save some space in your workout backpack or suitcase.