foam rolling for healthy hips

what is foam rolling?

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation and increase your joint range of motion.

The benefits of foam rolling could range from warming up your muscles to actually helping you recover faster after a workout or injury.

Foam rolling improves circulation, which gets the body ready for movement and helps it recover after activity. And because rolling breaks down knots that limit range of motion, it preps your muscles for stretching. Staying loose and limber is especially important for longevity not to mention, helping combat our sedentary lifestyles.

the benefits of foam rolling

reduce inflammation

It's common for your hip to be inflamed because it's the largest joint in your body.

relieve pain

Hip pain can also lead to pain in other areas of the body...like the lower back and knees.

increase blood flow

Our joints need blood flow and joint fluid flow to ensure it works properly.

prevent injury

By keeping your hips mobile and flexible, it will prevent injury.

improve range of motion

Having good ROM in your hips helps you to move correctly and efficiently.

repair & recover muscles

Foam rolling is a deep muscle massage and will aid in repairing and recovering muscles.

increase elasticity

Foam rolling will increase elasticity of muscle tissues, joints and fascia.

promote healing

Whether you've suffered a hip injury or want to prevent it, rolling will insure your hip stays healthy

Why foam roll hips?

Hip mobility is essential to the proper full functioning of the hip joint. While the hip joint is meant to be more stable and less mobile than the shoulder joint, it can still be extremely limiting and even harmful if the hip joint lacks its full mobility.  There are many structures (15 muscles, 3 major ligaments, etc) that cross the hip joint. Therefore, it is a complex joint that needs to be operating at its fullest in order to create peak athletic performance and prevent injury. 

Hips are susceptible to blockages, tightness, and rigidity, and are a common area of tension and stress.  Sitting for extended periods of time can really mess with your hip flexors.

While stretching them is good, foam rolling them is even better!

foam rolling demo

Hip flexor directions


Start by lying down, facing the floor on the foam roller, once again in a forearm plank position. Make sure the foam roller is underneath your left hip flexor and your right leg is bent comfortably to the side.


Resting on your forearms, begin to roll slowly up and down and side to side on the foam roller to target the hip flexor, paying close attention to trigger points.


Do this for 30 seconds.


Switch and repeat on the right hip flexor.

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