Foam rolling is a quick and simple self-care technique you can use to effectively treat your muscles and fascia. It gets rid of adhesions in the muscle and connective tissue, increases blood flow to the muscles and reduces inflammation and scar tissue.

In a nutshell it can be used to increase mobility, improve your cycling performance and aid recovery.

Play around with when to roll:
Pre-ride helps you gauge where your body is at that day so you can pay attention to areas of weakness. 
Post-ride sends blood to areas of trauma and lubricates the fascia to help recovery. 


  1. Avoid rolling too quickly. You’re looking for slow concentrated movements.

  2. Don’t directly target painful areas, aim for indirect massage in a localized areas around the soreness.

  3. Never roll your lower back, below your ribs.

  4. Don’t roll directly on the knee or up to the hip bone. Leave a couple of fingers room.

Pelvic roll.gif


Sometimes the best way to unlock the body is play. I discovered this move whilst exploring how to ease up the hips which can tighten up from all the pedal work. Simply lie on your back with your hands down by your sides, flat on the floor. Bend your knees and place your feet flat on the roller several inches away from your butt. Then gently push the roller away from you, so your feet slide over the roller to your ankle. Now bring the roller back towards you. Keep rolling back and forth to help loosen up the hips.