Foam roller

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Foam roller

A foam roller is a lightweight, cylindrical tube of compressed foam.[1] It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.[2] Foam rolling is a method of self-myofascial release.[3]

Rollers come in different sizes and degrees of firmness. The firmness (often identified by the color) can range from soft to firm, soft being best for beginners.[2]


Studies show that the best results occur when the foam roller is used for 30 to 90 seconds on each muscle and combined with static stretching.[2] The exercise should not be done daily but two or three times a week to avoid overworking the muscles.[4]


  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.
  4. ^ "How Do I Use a Foam Roller? The Basics". Oakville Chiropractic Centre. 2019-04-15. Retrieved 2019-10-29.