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What is the purpose of foam rolling?

The popularity of foam rolling has grown, and many people want to know what is it about foam rolling that has gained so much attention.

What is foam rolling?


First, for those unfamiliar with foam rolling, foam rolling is a form of self-myofascial release (SMR). It’s often done with a roller, which comes in different materials and densities, or done with a rolling stick and dense pressure balls, like a tennis or lacrosse ball. The goal of SMR is to put pressure on your muscles and fascia, which is the connective tissue that permeates the muscle. Doing so might release deformities in the fascia or muscle fibers, release supposed trigger points, and improve blood flow.

Does foam rolling have any benefits?

Most people use foam rollers to improve flexibility and mobility without the performance detriments that static stretching has shown to hinder performance. Studies have found that foam rolling might indirectly aid in performance by improving recovery and soreness.


How it’s done

A foam rolling session should last at least 10 to 20 minutes after a workout to improve recovery and soreness. It’s also best to foam roll at least 10 minutes before exercise to reap acute mobility benefits. Make sure to target each muscle at least for  10 to 20 seconds. The pressure applied should be moderately forceful, invoking tolerable pain. A medium density foam roller will work for the majority of people to hit larger muscle groups like your hamstrings, gluten, and back. Foam rolling can be a game changer for you in your fitness goals.

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