Rolling Techniques to Relieve Pain, Discomfort and Tension

First published January 2018
Updated August 2025

Everyone has dealt with sore, tense or cramped muscles from time to time. Physical therapists often use soft tissue techniques to relieve muscle tension and reduce pain, and luckily, many of these techniques can be practiced at home through self-myofascial release (SMR) – a method that targets soft tissues like muscles, tendons and fascia to improve flexibility, reduce discomfort and support overall movement.

SMR is especially helpful before or after exercise, but it can also be used any time the body feels tight or sore. Two of the most effective tools for home use are lacrosse balls and foam rollers.

Lacrosse Ball Techniques

Lacrosse balls are made of dense rubber, making them ideal for deep pressure in small, specific areas. They are compact, affordable and effective for:

• Feet and Achilles: Rolling a lacrosse ball under the arch of the foot can ease soreness from conditions like plantar fasciitis or general fatigue. For tight Achilles tendons, applying pressure with the ball on both sides of the tendon can help reduce discomfort.
• Hips: The ball can be used while lying down or standing against a wall to target the front, back and side of the hips.
• Shoulders and Upper Back: Rolling out the front of the shoulders, upper trapezius and rear shoulder muscles can relieve tension and support better posture.

Foam Roller Techniques

Foam rollers come in various sizes and densities, and choosing the right one depends on personal comfort. Firmer rollers provide deeper pressure, while softer ones may feel gentler for beginners or those with more sensitivity.

• Upper Back: Rolling along the thoracic spine (upper back) can release muscle tension and improve posture. Simply lying back and gently moving up and down over the roller can provide relief. Resting in a stretched position over the roller (with the foam roller running lengthwise along the spine) can also help open up the chest.
• Legs: Foam rollers are useful for larger muscle groups like the quadriceps, hamstrings, inner thighs and the iliotibial (IT) band. Controlled rolling over these areas can reduce tightness and improve mobility.

There is no set duration for rolling out specific muscle groups but spending a few minutes on areas of discomfort can significantly improve how the body feels and functions. Regular use of SMR techniques can improve flexibility, support recovery and keep muscles performing their best.