The short version
- Foam rolling may slightly reduce feelings of soreness and briefly improve range of motion.
- A 2019 meta-analysis found its effects on performance and recovery were small.
- Roll slowly, 30 to 60 seconds per area, with moderate pressure. Avoid rolling on joints, bones, or injuries.
Foam rolling feels good to many people, and that is a fine reason to do it. Just keep expectations realistic.
What research shows
A 2019 meta-analysis of 21 studies found foam rolling before exercise produced a small short-term improvement in sprint performance and flexibility, and rolling after exercise slightly reduced perceived pain. Effects on strength and endurance were trivial.
How to do it
- Pick an area: calves, quads, glutes or upper back.
- Roll slowly, about 30 to 60 seconds.
- Use pressure around 5 to 6 out of 10. It should not be sharp.
- Breathe normally.
Skip the lower back and avoid bony areas. Do not roll an acute injury or a recently repaired tendon unless your clinician says so.
Do this today
After your next workout, roll calves and quads for 60 seconds each and rate how they feel.
Questions people ask
How long should I foam roll?
About 30 to 60 seconds per area is common.
Before or after workouts?
Either. Before can help you feel looser; after may ease soreness slightly.
Is foam rolling necessary?
No. It is optional.
Sources
- Wiewelhove T, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol, 2019. Checked October 9, 2026.
- Cheung K, et al. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med, 2003. Checked October 9, 2026.
- NHS. Flexibility exercises. Checked October 9, 2026.
Education only. Not medical advice. Confirm with your clinician.
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