Foam rolling serves as an effective technique for people living with arthritis to reduce stiffness and enhance range of motion. While arthritis primarily affects the joints, the muscles near the affected joints often become knotted and restricted as a result of limited movement due to discomfort. Foam rolling helps release this tension by using controlled compression on soft tissues and fascia, encouraging circulation and soothing soreness.

Begin with a moderately firm foam roller. If you're unfamiliar with the technique or have sensitive joints, a softer roller may be more comfortable. Position the roller horizontally and align your body so that the area you want to target is centered directly over the roller. Leverage your limbs and core to control how much pressure you apply. Avoid pressing directly on inflamed joints or around visibly red or hot regions. Focus on the muscles around the joint instead.

If your knees are affected by arthritis, roll the muscles along the front and sides of your thigh, known as the quads and iliotibial band. Move in deliberate, controlled strokes, pausing for 15–45 seconds where resistance is felt. Breathe deeply as you hold these spots to help your muscles relax. Do not roll on the patella or any swollen joint.

If arthritis causes tightness in your pelvis or lower spine, Ganzheitliche Physiotherapie Praxis Basel gently roll along the glutes or the muscles on the sides of your lower back. Maintain a steady, mindful pace. Cease immediately if pain is stabbing or radiating. Foam rolling should feel like a intense but tolerable compression, not pain.

Dedicate 5–10 minutes each session, ideally following mild aerobic movement when your muscles are warm. Regular practice trumps forceful sessions. Over time, many people notice greater range of motion, reduced tightness, and enhanced mobility.

Speak with your healthcare provider or PT before starting foam rolling if you have advanced OA, brittle bones, or connective tissue issues that affects your musculoskeletal integrity. They can recommend safe application points and prevent motions that risk injury.

Keep in mind: foam rolling doesn’t reverse arthritis, but it can be a relief-focused habit for daily comfort to prevent tightening, and make everyday motion easier and more fluid.