Foam Rolling: Benefits, Limitations, and Best Practices

Researched and organized by Joshua Roiland, BS, CSCS, FNS

Foam rolling is a form of self-myofascial release commonly used before or after exercise. While it is often marketed as a way to "break up scar tissue" or "release fascia," current research does not support these claims. Instead, the benefits appear to be primarily neurological, temporarily increasing pain tolerance and allowing greater range of motion.

Multiple systematic reviews have found that foam rolling can produce small improvements in flexibility without reducing strength or power, making it a reasonable addition to a warm-up. It may also

• Provide a modest reduction in delayed-onset muscle soreness (DOMS) after exercise, although it should not replace progressive training, adequate sleep, or proper nutrition. (Wiewelhove, 2019)

• Decrease incidence of delayed onset muscle soreness (the soreness you get days after exercise). (Cheatham, 2015)

For most people, spending 30–60 seconds per muscle group before training is sufficient. Slower, controlled movements tend to be more comfortable than aggressive rolling, and discomfort should remain tolerable rather than painful.

Consistency is generally more important than the specific brand of roller. Most healthy adults will do well with a medium-density roller, while beginners often prefer a softer surface and experienced lifters may tolerate firmer options. If you're unsure what to look for, this is an example of the type of foam roller commonly recommended for general fitness rather than a highly specialized model

Foam rolling is best viewed as a tool—not a treatment. It may help improve comfort and mobility before exercise, but lasting improvements in movement quality still come from appropriate strength training, mobility work, and gradual exposure to the demands of your sport or activity.

For more information on how to get the most benefits from foam rolling check the resource on foam rolling, this article from the National Academy of Sports Medicine will help.

References

Cheatham SW, Kolber MJ, Cain M, Lee M. Int J Sports Phys Ther. 2015.

Stull, K. (n.d.). How to use a foam roller. National Academy of Sports Medicine. https://blog.nasm.org/foam-rolling-smr/how-to-use-a-foam-roller

Wiewelhove T, Döweling A, Schneider C, et al. Front Physiol. 2019.

*This article was prepared with the assistance of artificial intelligence tools for drafting and organizational support. All content selection, structure, fact-checking, and final editorial review were completed by Joshua Roiland. This article may contain affiliate links, which means Sweatshirt Fitness LLC may earn a commission if you make a purchase through qualifying links, at no additional cost to you. Products are selected based on available evidence and the author's professional judgment; affiliate commissions do not determine whether a product is included.