The Benefits of Foam Rolling for Tennis Players

March 15, 2021

For a long time, foam rolling was mostly used by pro tennis players and elite sports medicine facilities. 

Today, however, this self-myofascial release (SMR) technique is gaining popularity for the incredible benefits it offers athletes of all levels.

Read on to learn how foam rolling can increase your performance on the court, plus how you can get started!


Benefits of foam rolling

Foam rolling is a form of self-massage using a lightweight, compressed piece of foam. They usually come in the shape of a cylinder, though there’s various designs out there. You can find foam rollers in different sizes and levels of firmness at an inexpensive price.

This SMR technique is thought to release the fascia, the thin tissue that connects our muscles together. describes the fascia as “a specialized system of the body that has an appearance similar to a spider’s web or a sweater.” It goes on to say:

“Fascia is very densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord. The most interesting aspect of the fascial system is that it is not just a system of separate coverings. It is actually one continuous structure that exists from head to toe without interruption.”

When the fascia around our muscles is healthy and relaxed, it moves without restriction. This means efficient and unrestricted movement on the court. However, the repetitive movements in tennis can lead to overuse, tightness and imbalances in certain muscles. Over time, this can cause the fascia to lose its pliability, and adhesions and knots can form.

Foam rolling is a simple and effective way to deliver fresh, oxygenated blood to the fascia so that you can move with greater ease. Additional benefits of foam rolling include:

  • Increases mobility and range of motion 
  • Restores healthy tissue
  • Eases muscle soreness and speeds up recovery
  • Increases blood flow to muscle, tissue, and joints
  • Reduces risk of tennis-related injuries
  • Improves posture
  • Helps free up knots and adhesions 
  • Relaxes the nervous system
  • Increases circulation

Here’s how we roll: tips for tennis players

Foam rolling can be done before or after you hit the court. It helps get your body ready by decreasing muscle tension, increasing circulation and allowing for more range of motion. Post-workout, it can enhance your recovery.

To finding the foam roller that’s right for you, consider the area you’d like to target. A larger foam roller may be your best bet for focusing on your lower body. For smaller body parts, such as the wrists, smaller foam rollers will deliver the greatest benefit.

Wondering how to get started? The lower body can benefit big-time, since it contains a lot of fascia and tennis place a lot of stress on this area. Consider foam rolling the calves, quads, hamstrings and/or glutes. Simply place the foam roller on the floor and position the body part you’d like to target on top of it. Slowly roll back and forth, allowing your body weight to apply pressure to your muscles. 

Foam rolling exercises can be done on both sides for one to two minutes. If you find a tender spot, pause and hold pressure on it for 30 to 60 seconds. Remember to take it slow and concentrate on breathing to help you relax!

Additional Tips:

  • If you’re foam rolling to aid in injury recovery (rather than injury prevention), consult your doctor and/or physical therapist first.
  • Never roll directly on a joint.
  • Make sure your motions are slow, controlled and consistent.
  • Don’t overwork one area.
  • Foam rolling can be uncomfortable, but it shouldn’t cause pain. If it does, it’s best to stop immediately.
  • Stretch and move around afterwards.


Come play with CA!

Tennis is one of the most popular sports in Columbia, and CA offers a variety of programs to suit every interest and competitive level. We’re home to more than two dozen outdoor courts and 10 indoor courts. Learn more on our website and come play!

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