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How to Use a Foam Roller for Ankles

A foam roller is a beneficial item to have if you constantly suffer from sore muscles. If you have a tight muscle in your ankles, or you have twisted and sprained it, you can use the foam roller to help deal with the pain. The foam roller costs around $20, and is available in most sports supply stores or, if you have a gym membership, they can also be found there. Consult your health care professional before taking part in any activity that may further injure your ankle.

  1. Clear the area on which you plan to use the foam roller. Ensure that there are no loose items lying around on the floor, which might cause you to slip and injure yourself. Stay away from areas with furniture, as you don't want to run into something while stretching.

  2. Sit on the floor and take the foam roller in your hands. Rub the roller back and forth against your ankle. Allow as much of your body weight to press down on the roller as you are comfortable with. Without sufficient weight on the ankles, the muscles will not relax.

  3. Put your weight back on your hands and pull the foam roller towards you. Do at least 10 to 15 repetitions on each ankle with the foam roller to get relief.

    Tip

    It is advisable to not apply too much pressure on your muscles with the foam roller the first time that you use it. If you are not sure about how much pressure you can withstand, then you may end up injuring or bruising yourself, which will lead to muscle soreness.

    Warning

    If you have severe pain in your ankles, then it is a good idea to get it checked by a doctor first because you might have torn a muscle or ligament, and continuing to exercise in that condition, will just worsen your pain.

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Things Needed

  • Clear area
  • Foam roller

About the Author

Charles Webb has been writing since 2000. He works as a copy editor and as the feature health-and-fitness writer for the "Pasadena Citizen." Webb has a Bachelor of Arts in journalism from the University of Houston.

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