The people who are traditionally most familiar with using a foam roller for their hip flexor in their training regimen are runners, but this doesn’t mean foam rollers cannot be used effectively for everyone.  Foam rollers are tremendous tools to deal with and prevent hip flexor pain. There are 2 basic purposes that you would use a foam roller for:

Injury Treatment

If you have a hip flexor injury, more specifically a muscular injury like a hip flexor strain, while the injury heals scar tissue will form. While the amount of scar tissue formed is related to the amount of activity and stress the muscle is put under, there is almost always bound to be a small amount of scar tissue. In combination with a foam roller you should be performing hip flexor stretches.

In order to reduce scar tissue formation, or to get rid of existing scar tissue there are two basic options: either get deep tissue massage(which can be very expensive), or use a foam roller(much cheaper) to break down the scar tissue.

Relaxing Muscles

Part of what a foam roller can do for you is relieving tension from a tight muscle. The benefits of this are obvious; it can lead to greater athletic performance, a lower risk of injury, and greater day to day comfort. The pressure on the smooth localized surface helps to elongate the muscle belly that it is in contact with, which will initially cause a reflex contraction from your body, but will allow you to relax into that position.

How to use a Foam Roller

There are 3 factors when using a foam roller that must be addressed in order to get the most out of it.

Speed

Typically you want to move back and forth over a tight area slowly enough to allow the muscle to overcome the natural reflex and relax. For different people this will vary, just pay attention to the feelings you are getting in your body.

Technique

The most effective way to use a foam roller is to make the contact point your center of gravity; this basically means that you should try to balance your weight right on top of the roller. Simply roll up and down (or side to side) over the muscle area you are focusing on.

Duration

The duration of the entire rolling session will vary based on how extensively you want to use the foam roller. For a single muscle you can usually complete a high quality session in about 5-10 minutes, obviously if you want to include other muscles it will take longer.

Hip Flexor Considerations

This article is primarily about using a roller on the hip flexor, but the same guidelines apply to any muscle in the body. It is a good idea to try to have a complete rolling routine where you work on the lower quads, hamstrings, and IT bands. However, if you remember the hip flexor contains many muscles that span more than just the top of the hip area, so it’s important to focus on these muscles at the minimum.

Video Example:

Where Can You Get a Foam Roller?

A standard quality foam roller should last you at the very minimum 6-8 months, often longer depending on the frequency of use; these should cost you around $30-35. You can purchase these from most running stores, and some large retailers, but not all large retailers will have them. Your other option is to purchase the foam roller online, which may save you a bit of money:

A high quality foam roller will last you for years and you can even get a portable foam roller if you travel often; these typically retail around $75-80. These can be a bit harder to find, but some running specific stores will have them if you want to look around. The easiest way to get one is to order it online and get it shipped to your address. I highly recommend purchasing a high quality roller, it’s the cost of 1 or 2 massage sessions and will serve you exceptionally for years to come.