Two to three sets of foam rolling lasting between 30 and 60 seconds—that's per muscle, not total—seems to be effective at reducing pain and improving flexibility. Roll before exercise if you want to boost the range of motion or performance. A post-workout roll is good for preventing soreness.
Experts say that foam rolling can improve athletic performance and flexibility, reduce workout-related soreness, slash recovery time, and knock out muscle pain.
Foam Rolling Can Help To:
- Diminish aches and pains
- Increase flexibility
- Increase range of motion
- Accelerate recovery
- Loosen tense muscles
How It Works
- Always start from the ground up
Always start from the ground up by first rolling calves, then quads, then glutes.
- Breathe
There is discomfort associated with foam rolling, but “discomfort is okay; excruciating pain is not. If the discomfort is such that you are having to talk yourself through and remind yourself to breathe, but you are breathing, that is acceptable. However, if the pain is so intense that you are continually holding your breath, it’s too much, and you should back off.
- Consistency is better than intensity
Using the foam roller a minimum of 3-5 times per week is preferred. Like running, foam rolling is more tolerable if you are consistent in your practice.
Customer Reviews
Just want to say about the few people posting pictures of the "bruising"- that is not technically a bruise, it is what's called petechiae. And it's one of the main reasons I bought this roller. This particular roller does a great job at not only rolling the deeper, taught muscle tissues out but also stimulates and breaks up scar tissue and the myofascia. If you bruise like some of those pictures after only a few minutes of use I would highly recommend having someone gua sha your back because petechiae occurs when there is stagnant blood that can be pushed through the compromised capillary walls and it settles in the capillary bed where it is then reabsorbed by the body and this stimulation of circulation increases the anti-inflammatory, pain-reduction, immune system functions in the body. As opposed to a bruise which is when healthy capillaries are ruptured through blunt force causing blood to soak into the tissue. So I give this roller 5 stars because it does what I bought it to do. If you're looking for more muscle rolling less circulation increasing and myofacia stimulating I would look into a roller with a smoother surface.
I've only used this once so far, so I can't comment on how well it holds up. But holy crap!!! I think it's gotten knots out I've had for 10 years. Using it was absolute heaven. I actually HEARD muscle knots popping around, which sounds gross, but feels wonderful. I've tried other massager type things, but nothing has really worked. It also helped me stretch out my thoracic and lumbar areas of my back which is going to help me get my back bends deeper in yoga without putting stress on the lower back.
Update: I’ve had it almost a year and a half now, use it somewhat regularly, and it’s in great shape! Really holds up!
Do I recommend this product? Yes. Absolutely. There are two different textures of this roller that alternate as bumpy, smooth, bumpy, and smooth. This gives me the option to do a smooth roll or a massage roll, allowing me to choose a lighter or deeper massage depending on my needs for the day. I use this roller on carpet because the different textures of this roller make it difficult to smoothly roll on tiled surfaces (the bumps get caught in the grout). The roller is hollow which makes it easy for me to hold with one hand and it is lightweight.
I am 9 months pregnant and my legs have been hurting me. I like that I’m able to massage my lower legs with the bumpy side of the roller in order to relieve the swelling in my calves. It feels amazing and is less effort than leaning down to massage them myself.
I have had lower back pain, into buttocks and down thigh. My chiropractor advised me to purchase this roller....didn't think it would work but it sure does. It feels so good and hits the right spots. It has been loosening up those tight muscles. I'm so happy I listened to my Chiropractor. The company who makes this product is wonderful. They follow up via email and actually give you their phone number if you need any help or questions. Wonderful quality.
Meri~ly Meri~ly Mery~ly meryly my back is like a dream~
For stretching, massaging and working out any knots of your muscles, this has been a pressure reliever!
Never understood the concept of these things until my wife got one at home and its been great. I will roll around the mat with it and work out any back pains or leg cramps.
Pink is not my choice of color but if I stretch with my lights dimmed...no one will see me lol. Good stuff
