The Best Foam Roller Exercises to Get You Back on the Tennis Court Faster.

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If you’re an avid tennis player, no doubt you’re all too familiar with aching muscles. Using a foam roller is a great way to “work out the kinks” by applying pressure to these muscles in a process known as “self-myofascial release.” While some have regarded foam rollers as cute cylindrical torture devices, it’s hard to deny that they can bring some much-needed relief to sore muscles.

Below are eight of the best foam roller exercises that will help you shorten your recovery time so that you can get back on the tennis court faster. Then keep reading to learn about four common foam-rolling mistakes you should avoid, and our recommendations on the best foam rollers out on the market.

Calves

• Sit on the floor with your legs straight, ankles crossed left over right, and a foam roller under your right ankle.
• Place your hands on either side of your butt and lift it off the floor, rolling your right calf muscle over the roller — from ankle to knee — a few times with your toes pointed up.
• Repeat with your leg rotated inward (so you’re rolling the inside portion of your calf), and then again with your leg rotated outward.
• Switch legs and repeat.

Hamstrings

• Sit on the floor with your legs straight and a foam roller under your thighs. Place your hands on the floor on either side of your butt.
• Lift your butt and use your hands to roll the entire length of your hamstrings — from just below your butt to your knees — over the roller.

Iliotibial (IT) Bands

• Lie on your left side with your legs straight and a foam roller under your left hip.
• Placing your hands on the floor for support, cross your right leg over your left, placing your right foot flat on the floor by your left knee.
• Use your hands to roll the side of your upper leg over the roller several times.
• Switch legs and repeat.

Quads

• Lie facedown on the floor with your legs straight and a foam roller under your quads. Prop yourself up on your forearms.
• Slowly roll your quad muscles from the tops of your legs to the tops of your knees.

Glutes

• Sit on a foam roller with your right foot flat on the floor and your left leg crossed over your right thigh. Place either both of your hands or only your left hand on the floor behind you for support.
• Tilt your body to your left so your left glute presses against the roller.
• Roll forward and backward several times, and then repeat on your right side.

Inner Thigh

• Lie on your stomach, propping yourself up with your forearms, and bring your right knee up to your side at a 90-degree angle.
• Place a foam roller under your right thigh parallel with your body.
• Slowly roll from your groin to the inside of your knee several times.
• Switch legs and repeat.

Back

• Lie face-up with your knees bent, feet flat on the floor, butt lifted off the floor and a foam roller under your mid-back.
• Place your fingertips gently behind your ears or cross your arms in front of your chest, and slowly roll the entire length of your back from your shoulders downward.
• Alternatively, you can focus on different areas of your back, rolling just your upper back several times before moving on to your mid-back and then finally your lower back.

Lats

• Lie on your right side with your legs straight, your right arm extended above your head, and a foam roller under your armpit.
• Place your left hand on the floor in front of you for support. Place your left foot on the floor behind your right leg.
• Use your left hand and foot to slowly roll your right side from your armpit to below your ribcage several times.
• Switch sides and repeat.

4 Foam Roller Mistakes to Avoid

1. Avoid rolling directly onto your lower vertebrae. This will cause your lower back muscles to contract to help protect the spine, possibly causing discomfort or injury.
2. Do not hold your breath, though it can be tempting if discomfort hits. Instead, take long, deep breaths as you roll to increase blood flow to the working muscles and derive more benefits from foam rolling exercises.
3. You don’t have to roll evenly on each side. Don’t worry about doing exactly the same on both sides. If your right leg has more of an issue, spend more time on that side. Focus on the muscles and joints that need more TLC, even if they are primarily on one side of your body.
4. Avoid rolling too quickly! Longer and slower, more measured rolls while taking deep breaths will cause your brain to send a message to your muscles to relax.

Try One of Our Favorite Foam Rollers! 

TriggerPoint NANO. At just 6 inches, this mini roller targets smaller areas like the foot, forearm, shin, or calf. And since it’s mini, it can easily fit into your purse or gym bag.

GRID Foam Roller. The 3D surface has many bands of varying widths designed to replicate the feel of a massage therapist’s hands. It comes in fun colors, too.

NextRoller Vibrating Fitness Roller. You read that right – this foam roller vibrates! When it’s charged up, this roller vibrates at three different speeds to increase circulation while breaking down your fascia. This circulation helps warm the muscles and reduces muscle soreness for better recovery.