DIY Foam Roller: Easy Instructions for Muscle Recovery

Whether it's a torn IT band or a strained muscle, foam rollers can help soothe damaged tissue and expedite the healing process. But, like most medical equipment, foam rollers can be quite pricey. This is unfortunate, given the simplicity of their design. Luckily, in a few easy steps, anyone can make their own foam roller.

Things You'll Need

• Pugil stick or pool noodle
• Broomstick

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Instructions

• 1

  Purchase a pugil stick or pool noodle. Make sure that the material is firm and sturdy, capable of withstanding the mild pressure of foam roller massages without sinking in.

• 2

  Find an old broomstick or other wooden pole of similar thickness. If your wooden pole is under 2 1/2 feet long, it won't be usable. If it is over 2 1/2 feet long, cut it down to size (between 2 1/2 and 3 feet) with a handsaw, and sand away any sharp edges.

• 3

  Slide the wooden pole inside of the pool noodle or pugil stick. If it doesn't fit, use a razor to cut away enough foam to widen the noodle's opening, then twist the wooden pole in slowly, gently stretching the opening as you twist.