One of the best ways to eliminate and prevent muscle knots is to use a foam roller. While saying hydrated to prevent cramps and stretching your muscles is also very important, foam rolling will help you in many ways that both of these two things cannot. However, it is important to realize that foam rolling cannot replace stretching. Stretching is very beneficial and should not be neglected, but stretching cannot get the knots out of your muscles. This is because when you stretch, only the healthy muscle will stretch and the knot will stay, well, a knot.

So, what is a foam roller? The name pretty much says it all. Most foam rollers will cost about $30 or more, which is pretty pricey for a piece of foam. However, it is well worth it. Some people go the cheap route and buy a PVC pipe, but that could be a very painful alternative solution and it also is not as beneficiary for your body as an actual foam roller is.  The foam roller is usually around 3 feet long and 6 inches in diameter and yes, it is made out of foam. That being said, you do have to replace them every once in a while.

Foam rolling is not a pleasant experience–trust me. It is not meant to feel nice and massaging, though it can be just as beneficiary to you as a sports massage. This is because you will be applying direct pressure from your body to your knots to try to get them out. Though rolling over the area can be painful, I must reiterate that foam rolling is the best way to eliminate and prevent muscle knots. It is also a much cheaper way to get rid of knots (rather than a professional)!

Foam rollers are most commonly used to prevent and eliminate knots in the front and back of the thighs, the deep hip region, and the IT Band (the outside of your thigh). It is important to keep these areas, and the rest of your body, knot and tightness free in order to prevent injuries. The most common injuries are due to muscle tightness and foam rolling on a daily basis is a really easy way to prevent injury.