The Benefits of Foam Rolling | How to Use One & Is It Worth It?

• Best for deeper, targeted pressure

• Great for tight knots or trigger points

Textured foam rollers have ridges, bumps, or grooves designed to mimic a deep tissue massage. They help reach deeper layers of muscle and fascia, but can feel intense, especially if you're new to foam rolling or feeling particularly sore.

• More gentle and beginner-friendly

• Ideal for sensitive or sore areas

Soft foam rollers have a smooth surface and less density, so they apply lighter pressure. These are perfect for recovery days or when you just need a gentle release. Great for easing into foam rolling without the ouch.

That sore, stiff feeling you get a day or two after training? That’s delayed-onset muscle soreness (DOMS), and while it’s part of the muscle-repair process, it can seriously slow you down.

Foam-rolling post-exercise can reduce delayed onset muscle soreness (DOMS) and speed up recovery, essential for getting you moving faster when you’re training on a 5 or 6-day workout split or squeezing in back-to-back sessions [1].

Foam rolling after exercise has been linked to a noticeable reduction in perceived muscle soreness and improvements in muscle performance during recovery windows [2]. This effect is likely due to improved blood flow to the muscles, which minimizes the inflammation caused after exercise.

Other research has found that foam rolling can temporarily increase range of motion without reducing strength or performance, making it a solid tool to add to your pre-workout warm-up routine.

Just 30–60 seconds of foam rolling can improve joint range of motion in the short term, without negatively impacting strength or performance [2]. That’s essential if you’re warming up for movements that require a lot of mobility, like deep sumo squats or overhead pressing.

Rather than stretching cold, foam rolling can loosen tight tissue so your warm-up becomes more effective.

Healthy fascia is hydrated fascia. Over time, immobility or stress can dehydrate the tissue, causing it to become stiff and tight. Rolling may help move interstitial fluids (the fluids between cells) around, promoting better gliding between layers of tissue. The result? Muscles that feel looser and more responsive.

The compressing and releasing of soft tissue may also stimulate blood flow and lymphatic drainage. This can help deliver fresh oxygen and nutrients to muscles (to aid in recovery) while also supporting the removal of metabolic waste like lactic acid, which accumulates when you exercise and can contribute to muscle soreness.

Trigger points- also known as knots- can be painful and restrict movement… ever felt the pain of trying to sit down after a heavy leg day? Foam rolling applies gentle, sustained pressure to tight areas of the body (fascia and muscles), helping the muscles to relax and lengthen.

When you hit a tight spot (aka a “knot” or trigger point), your nervous system responds by releasing some of that tension. Rolling can also rehydrate your fascia, which tends to stiffen with stress or inactivity. This helps reduce trigger point sensitivity, ease muscle stiffness, and calm the nervous system.

Foam rolling stimulates nerve endings in your fascia and muscles, improving proprioception (your body’s sense of where it is in space). Better body awareness means better movement control, form, and balance during workouts.

It’s not just about the muscles; foam rolling can also impact your nervous system. Rolling slowly with intention may help activate the parasympathetic (rest-and-digest) system, lowering your heart rate and encouraging overall relaxation.

Deep, slow foam rolling is especially helpful after a workout or in the evening and may activate the parasympathetic nervous system, helping lower your heart rate, reduce cortisol, and leave you feeling more relaxed.

• Sit on top of the foam roller and place your hands on the ground behind you for support.

• Bend your knees with your feet flat on the floor.

• Cross your right ankle over your left knee in a figure-four position to target the right glute.

• Tilt slightly to the right side so more weight shifts into the right glute.

• Slowly roll back and forth over the muscle for 30 seconds to 1 minute.

• Repeat on the left side by switching the leg cross and leaning to the left.

• Lie face down and place the foam roller under your right thigh, just above the knee.

• Support yourself on your forearms, keeping your core engaged.

• Bend your left leg out to the side for support.

• Slowly roll from just above the knee to just below the hip.

• Focus on any tight spots and breathe deeply.

• Roll for 30 seconds to 1 minute, then switch to the left quad.

• Sit on the floor and place the foam roller under your right hamstring.

• Keep your hands on the ground behind you for balance.

• Extend your right leg over the roller and bend your left leg for support.

• Lift your hips slightly off the ground and slowly roll from just above the knee to just below the glute.

• Roll for 30 seconds to 1 minute, focusing on any tight areas.

• Switch sides and repeat with the left hamstring.

• Sit on the floor with your legs extended in front of you.

• Position the foam roller under your right calf.

• Rest your hands on the floor behind you to support your upper body.

• Cross your left leg over your right ankle to add pressure (optional).

• Lift your hips slightly and slowly roll from the ankle to just below the knee.

• Roll for 30 seconds to 1 minute, then switch to the left calf.

• Lie on the your back and position the foam roller across your back just below the shoulder blades. Your legs will be most comfortable placed in a bent position with your feet flat on the ground.

• Interlock your hands at the base of your head to provide support.

• Lightly engage your core by bracing your core to support your lower back.

• Hold this position for 30 seconds and extend the upper back over the roller.

• Shift your hips down toward your feet a few centimetres, moving the roller into a higher position on your back.

• The more you scoot towards your feet, the further the roller will move up your back.

• Once the roller is even with the shoulder-blades, tuck your elbows in so your back muscles lengthen, allowing more muscle to contact the roller.

• Tip: Keep your hips off the floor to increase pressure, but avoid rolling over the lower spine.

• Lie on your side with the foam roller positioned under your upper arm, just below the shoulder.

• Extend your arm out in front of you or overhead for a deeper stretch.

• Support your body with your opposite arm on the floor.

• Slowly roll back and forth over the shoulder muscles for 30 seconds to 1 minute.

• Focus on any tight or sore spots, but avoid rolling directly on your shoulder joint.

• Switch sides and repeat.

• Lie on your side with the foam roller under your armpit, arm extended overhead.

• Engage your core and gently roll back and forth along the side of your torso, targeting the latissimus dorsi muscle.

• Move slowly to feel the muscle release, especially if you do lots of pulling or overhead movements.

• Spend about 30 seconds to 1 minute on each side.

• Switch sides and repeat.

• Start by lying on your back and twist your body at a 45-degree angle towards your focused side and position the foam roller just under the lat on that same side.

• Keep your focused arm extended over the foam roller.

• Your bottom leg on your focused side should be straight with your foot pressing into the ground for stability and your top leg should be crossed over the top.

• Push your weight into the roller and begin rolling from your armpit to the mid-back on your focused area, pausing to hold on tender areas.

Yes-ish. Research supports foam rolling for reducing muscle soreness, improving flexibility, and aiding short-term recovery, as outlined in the benefits section further up the article. But it works less by “breaking up knots” and more by calming the nervous system.

This is called neural inhibition, where pressure tricks the brain into releasing tension and easing discomfort.

Aim for 5–10 minutes total, spending 30–60 seconds per muscle group. Focus on no more than 2–4 key areas at a time.

One common mistake? Overdoing it. Rolling too long or too aggressively can fatigue muscles and leave you feeling worse, not better. Foam rolling should feel relieving, not painful or bruising.

You can foam roll 2–3 times a week, or more often if you’re training heavily. Just dial down the intensity if you’re doing it daily.

Foam rolling works well whether you do it before or after a workout, just for different reasons

• Before Training: Foam rolling before a workout helps wake up muscles, increase blood flow, and improve mobility without affecting strength or power. In fact, adding foam rolling into your pre-workout routine may even support explosive performance. One study reported improvements in jump height and lower-body power after athletes foam rolled before training [2]. So if you're prepping for a strength or plyometric session, it might give you that extra edge.

• After Training: Foam rolling during cooldown can help relieve tension and lactic acid built up during your workout, it can also help you feel more relaxed after your workout, especially when paired with deep breathing and stretching. So even if the relief is short-lived or partially placebo-driven, the physical sensation of letting go of tension and releasing tight muscles, especially post-workout (or a long day at the desk), can be powerful.

Not exactly. While it can relieve tension, fascia is too tough to be physically “broken up” by a roller. What you’re actually doing is improving hydration in the tissue and sending signals to your nervous system to release tension. So while it feels like you’re ironing out knots, the relief is mostly neurological and temporary. That said, regular foam rolling can help reduce muscle stiffness, improve movement quality, and become a reliable tool in your recovery routine over time.

Not quite- but it complements it well.

Foam rolling can reduce muscle tightness and increase tissue responsiveness. It works best as a primer: roll first to reduce stiffness, then move through dynamic stretches to build mobility and strength through range.

After workouts, follow up foam rolling with static stretching or hot and cold water therapy to help lengthen muscles and support recovery.