Foam rolling can be a helpful tool for people living with arthritis to ease muscle tension and improve movement. While arthritis primarily affects the joints, narbenbehandlung-in-basel 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.

Opt for a roller with balanced firmness. If you're new to foam rolling or have sensitive joints, a milder texture provides better tolerance. Place the roller on the floor and sit or lie down so that the area you want to target rests on top of it. Use your arms, legs, or other parts of your body to modulate the depth of compression. Do not apply pressure to acutely tender areas or directly over inflamed areas. Target the surrounding musculature.

When managing knee osteoarthritis, roll the muscles along the anterior and lateral quadriceps region, known as the thigh muscles and lateral fascia. Move in deliberate, controlled strokes, pausing for 20 to 30 seconds on any tender spots. Inhale and exhale slowly while maintaining pressure to help your muscles unwind. Do not roll on the patella or any swollen joint.

When hip or lumbar stiffness accompanies arthritis, gently roll along the hip extensors and oblique musculature. Maintain a steady, mindful pace. If you feel sharp pain, stop immediately. Foam rolling should feel like a intense but tolerable compression, not aching.

Spend 5–10 minutes daily on rolling, ideally after a warm shower or light activity when your muscles are warm. Consistency matters more than intensity. Over time, many people notice improved flexibility, less stiffness, and better joint function.

Always consult your doctor or physical therapist before starting foam rolling if you have advanced OA, brittle bones, or connective tissue issues that affects your skeletal structure or muscular system. They can recommend safe application points and help you avoid movements that could cause harm.

Keep in mind: foam rolling doesn’t reverse arthritis, but it can be a valuable adjunct therapy to ease discomfort to keep muscles loose, and enhance your quality of life and mobility.