Please select your location

UK, Europe and Middle East


Feedback IconFeedback
Complete Guide to Foam Rolling

Complete Guide to Foam Rolling


Available As


    Foam rolling may be one of the best kept secrets in sport, training, and fitness. Proven to stimulate blood flow, prepare muscles, improve mobility and flexibility, initiate the recovery process, and reduce muscle soreness, it is a secret worth sharing.

    Backed by scientific research, Complete Guide to Foam Rolling provides step-by-step instructions for 27 of the most effective foam rolling techniques for muscle preparation and recovery. Reduce pain and restore function with therapeutic movements that help rehabilitate your body and reduce the risk of injury. Learn to breathe, relax, and roll through tight spots as part of your warm-up, flexibility work, and recovery. Then adapt any of the ready-to-use protocols to create a customized program to address your specific problem areas as well as your overall muscle and nervous system needs.

    Invest in your training success by applying these proven self-massage techniques. Complete Guide to Foam Rolling is your path to better overall performance.

    Need continuing education? A companion continuing education exam is available for purchase.


    Exercise and fitness enthusiasts looking for alternatives or complements to traditional stretching as a way to prepare for and recover from a workout; personal trainers and strength coaches who wish to use these techniques with their clients.

    Table of Contents

    Part I. Foundations
    Chapter 1. Science of Foam Rolling
    Chapter 2. Benefits of Foam Rolling
    Chapter 3. Foam Rolling Safety
    Chapter 4. Foam Rolling Equipment

    Part II. Techniques
    Chapter 5. Foot and Lower Leg
    Chapter 6. Upper Leg
    Chapter 7. Hips
    Chapter 8. Chest and Upper Back
    Chapter 9. Shoulders and Arms

    Part III. Programming
    Chapter 10. Full-Body Assessment
    Chapter 11. Warm-Up
    Chapter 12. Flexibility
    Chapter 13. Recovery
    Chapter 14. Rehabilitation

    About the Author

    About the Author

    Kyle Stull is the senior master trainer and senior manager of research and program design for TriggerPoint, a division of Implus LLC. TriggerPoint is the creator of the GRID Foam Roller and Myofascial Compression Techniques. For the past 13 years, TriggerPoint has helped establish foam rolling as an industry and has advanced the practice forward.

    In his position, Stull collaborates with leading universities and industry professionals, conducting research and creating evidence support for materials used for instruction. Since 2010 he has also been a faculty instructor with the National Academy of Sports Medicine, where he teaches fitness and corrective exercise workshops and contributes content for various journals and articles.

    Stull has a doctorate in health sciences, a master's degree in rehabilitation, and a bachelor's degree in sport management. He is a licensed massage therapist, is a certified strength and conditioning specialist, and holds NASM-CPT and NASM-CES certifications, with more than 14 years of experience in personal training, corrective exercise, and manual therapy.

    As a member of the Fascia Research Society and the International Academy of Orthopedic Medicine, Kyle is committed to being at the forefront of industry developments and maintaining the highest standards in his practice by incorporating the latest research into his work.