Safety Notes

• Stop if sharp pain occurs.
• Avoid bony areas like greater trochanter.
• Do not roll inflamed or swollen tissues.
• Consult professional for chronic pain.
• Use gentle pressure initially.
• Combine with strengthening for best results.

Spotting

Self-performed exercise; no spotting needed, focus on controlled pressure.

Common Mistakes

• Rolling directly over joints.
• Applying excessive sharp pain.
• Rolling too quickly.
• Ignoring surrounding muscles like glutes.
• Not pausing on trigger points.
• Poor stability leading to imbalance.

• Acute knee or hip injury
• Iliotibial band inflammation
• Bursitis
• Recent surgery in hip or knee
• Severe pain or swelling

• Basic hip flexion and knee extension

Build Up First

• Familiarity with foam rolling basics
• Ability to sit and roll independently