Small steps. Big impact.


30 Days to Summer Fit, Day 15: Foam roll for 5 minutes


We’ll be posting a new challenge every day leading up to summer! Follow along here on the blog, or using this calendar.


After today, we’re half-way through our challenge. Congratulations to everyone who’s been keeping up each day! If you’ve felt sore after any of your workouts these past two weeks, then today’s challenge is for you: Foam roll for 5 minutes. This challenge comes to you from personal trainer Erica Steinz of Barry’s Bootcamp, who writes:

I’m committing to a minimum of 5 minutes of foam rolling every day. It’s important to roll out your muscles with a foam roller to prevent injury to keep you doing the activities you love. Foam rolling is a self-myofascial release (SMR) technique that is used to relax the muscles and improve soft tissue extensibility.

30 Days to Summer Fit, Day 15: Stretch it out

Foam rolling is a great habit to form after your workout. And foam rollers can often be found at your gym, or can even be substituted with a PVC pipe. If you don’t have access to a foam roller, you could instead try spending five minutes massaging sore muscles with your hands.

Have you tried foam rolling? Let us know in the comments, or using #30DaysToSummerFit!

6 Responses leave one →
  1. Liz permalink
    June 5, 2014

    I don’t have a foam roller, nor do I have the luxury of a gym membership. Thanks for the providing an alternative- massaging with hands. I do have those! :) I have been concentrating on stretching because I do see the value in that.

    • Anonymous permalink
      June 5, 2014

      A rolling pin works… I’ve used it to roll out sore muscles. Or even using old tennis balls. Sometimes I like to just put one under a knot and lay on it.

  2. Adrienne permalink
    June 5, 2014

    I have a love-hate relationship with foam rollers. I love them because they definitely help relieve sore muscles, but I hate them because it can hurt (hurt so good? Haha) while you are using it.

    Liz- You can get one at a store like Target for $10-$15 bucks. That’s where mine came from.

  3. Tressa permalink
    June 6, 2014

    I use a foam roller at work when I got to the fitness center and do P90X & Insanity workouts.

  4. Maggie permalink
    June 6, 2014

    When I went to the gym, I did use the foam roller. Since I don’t go to a gym any more, I don’t have access to one. But I do use a fitness ball, which feels good after a workout or power walk.

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