So how do you know what muscles to foam roll?
The best advice I can give to my clients is you do a total body flush. So what this means is start from the ankles and go all the way up toward your neck. See what areas feel the most tender and the most tight and those are the areas that you want to focus on. It could be your gluts, it could be your quads, it could be your hamstrings. Definitely hit your bigger muscles first and work with your smaller muscles with a smaller apparatus such as a soft ball, a lacrosse ball, a tennis ball.
It's important to hit your total body to make sure that you're not missing anything. So you want to spend 1 to 2 minutes on each muscle. If you do experience that pain in certain areas, stay on it longer. There's no rule of thumb as to how long you should be there but I would recommend 2, maybe 4 minutes. If you have an event coming up, whether it be an athletic event, if you know you're going to have an intense workout that day, spend more time foan rolling
So realistically a lot of my clients don't have the time to foam roll. Minimally you want to do a total body flush 5 minutes. Try to max out at 15. If you can go longer, great. There's no given time as to how long you should foam roll. The rule of thumb is to stay on the muscles that feel the most tender and the tightest.