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Use Foam Roller

Use Foam Roller

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Use Foam Roller infographic
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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. 

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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.

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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
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Time Commitment

10-15 minutes

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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.

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Suggested Frequency

  • Before or after workout
  • When having pain or muscle tightness
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Supporting Studies and Articles

  1. 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 
  2. Cole, G. (2018). The Evidence Behind Foam Rolling: A Review. 3, 194–206.
  3. 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
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Side Effects

None

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Required Equipment

Foam Roller

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Gurus/Celebrities/Doing it

Khloé Kardashian

Danny Musico

Ashley Borden

Alessandra Ambrosio

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Related Products

Foam Roller

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Suggested Time of Day

Before and after workout

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Notes

Effects of the foam roller depend on the length of application and pressure.

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Category

 Mood  Stress  Health  Fitness
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