Take care of your body and it will take care of you. As we age, the elasticity of our muscles, range of motion and ability to recover slowly decline requiring more time and attention to prevent injuries.

The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross-linked and bind to muscles and nerves, inhibiting normal range of motion and causing pain.

So, to keep you on your feet and out on the trail, we’ve put together this handy guide for a DIY foam roller for around $10!

Here’s How to Do It Yourself…

 

Cut a 24-inch length of 4 inch PVC pipe.

 

 

Roll the foam cover (yoga mats make a solid option for this) out on the floor and place the pipe at one end.

 

 

Roll the PVC until it is completely covered with the foam and mark this point.

 

Use a sharp scissors or a utility knife to cut the foam at this place.

 

Wrap the cut piece of foam around the PVC and tape along this line with duct tape. Use additional tape to tape around both sides to keep the mat from sliding.

 

Start rolling!

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