Foam roller

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A foam roller is a lightweight, cylindrical tube of compressed foam.[1] They are used for many reasons including increased flexibility, reduced soreness, and eliminated muscle knots.[2] Foam rolling is as a method of self-myofascial release.[3] Studies show that the best results occur when one uses the foam roller for 30 to 90 seconds on each muscle and combines with static stretching.[2] Rollers come in different firmness and size. The firmness (often identified by the color) can range from soft to firm, soft being best for beginners.[2]


  1. ^ "Roll away muscle pain". Harvard Health Publishing. December 2017.
  2. ^ a b c "You Asked: Should I Use a Foam Roller?". Time.
  3. ^ "Foam rolling and self-myofascial release". 27 January 2015.