Description
Foam rollers can be used to self-treat areas of muscular tension in the body and to prepare for sports [1]. They exist in a variety of patterns and degrees of firmness.
How to Do It
Buy a foam roller and just roll the tight or painful area of your body over it. Try out different degrees of pressure for best results.
Benefits
- May improve sports performance
- May improve pain
- May increase the range of motion in joints
- May reduce sore muscles after sports
- May reduce stress
- May improve posture
Time Commitment
10-15 minutes
Why it works
Foam rollers stimulate and release tensions in the myofascial tissue that connects muscles and joints [2]. Thereby, muscular tensions are released and the range of motion in the joints can be improved.
Suggested Frequency
- Before or after workout
- When having pain or muscle tightness
Supporting Studies and Articles
- Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The Effects of Self‐Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: a Systematic Review. International Journal of Sports Physical Therapy, 10(6), 827–838. https://www.ncbi.nlm.nih.gov/pubmed/26618062
- Cole, G. (2018). The Evidence Behind Foam Rolling: A Review. 3, 194–206.
- Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., … Ferrauti, A. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00376
Side Effects
None
Required Equipment
Foam Roller
Gurus/Celebrities/Doing it
Khloé Kardashian
Danny Musico
Ashley Borden
Alessandra Ambrosio
Related Products
Foam Roller
Suggested Time of Day
Before and after workout
Notes
Effects of the foam roller depend on the length of application and pressure.
