Foam rolling offers a gentle solution for people living with arthritis to alleviate tightness and support joint function. While arthritis primarily affects the joints, the muscles near the affected joints often become tight and stiff as a result of reduced mobility or compensating for pain. Foam rolling helps release this tension by applying gentle pressure to the muscles and Medizinische Trainingstherapie Basel connective tissue, encouraging circulation and soothing soreness.

Begin with a moderately firm foam roller. If you're unfamiliar with the technique or have sensitive joints, a milder texture provides better tolerance. 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 modulate the depth of compression. Avoid pressing directly on inflamed joints or directly over inflamed areas. Work the tissue adjacent to the joint.

For example, if you have knee arthritis, roll the muscles along the front and sides of your thigh, known as the quadriceps and IT band. Slowly roll back and forth, pausing for up to half a minute on tight areas. Use rhythmic breathing to encourage release to help your muscles release tension. Do not roll on the patella or any swollen joint.

If your hips or lower back feel tight due to arthritis, gently roll along the hip extensors and oblique musculature. Move with deliberate precision. Cease immediately if pain is stabbing or radiating. Foam rolling should feel like a intense but tolerable compression, not aching.

Dedicate 5–10 minutes each session, ideally following mild aerobic movement when your muscles are relaxed. Daily use beats sporadic intensity. Over time, many people notice greater range of motion, reduced tightness, and enhanced mobility.

Seek guidance from a medical professional 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 prevent motions that risk injury.

Foam rolling is supportive, not curative, but it can be a relief-focused habit for daily comfort to prevent tightening, and make everyday motion easier and more fluid.