[hlnx1]

Foam rolling is everywhere, but the claims about it (breaking up fascia, flushing out lactate, fixing knots) have run ahead of the evidence.

What research broadly suggests:

• Rolling can give a short-term increase in range of motion, without the small drop in performance sometimes seen after long static stretching
• It may slightly reduce feelings of soreness after hard exercise
• It is very unlikely to physically change fascia or tissue structure; effects are probably mainly through the nervous system and perception
• Benefits are modest and short-lived, so it is a nice extra, not a cure

Evidence review: foam rolling and myofascial release.

Do you use foam rolling before sessions, after them, or not at all?

[hlnx1]

A sensible routine if you enjoy it: 30-60 seconds per area, at moderate pressure, before a session as part of the warm-up, followed by dynamic movements. More pressure or more time does not obviously give more benefit.

If rolling an area is extremely painful, ease off; it should feel like firm pressure, not damage.

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