Reviewed by 
On August 5 at the 2024 Olympics in Paris, Sweden’s Armand Duplantis had the entire stadium’s attention. Known best as “Mondo,” the 24-year-old had come into the games already breaking the pole vault world record an amazing eight times. He had the gold medal cinched, and he set the new Olympic record of 6.10 meters in the process.
He was attempting to best his 6.24 meter world record by eclipsing 6.25 meters. He narrowly missed on his first two attempts at the mark, much to the crowd’s dismay. With all the running events on the track completed, the pole vaulter had the spotlight in front of more than 70,000 fans to break the record again for his third and final attempt.
And what did he do before the jump that eventually set the new world record? Took off his Puma spikes and got some self massage on his back from the foam roller he had on the track. Yes, he foam rolled before bringing the crowd to a fever pitch with his record-breaking vault.
His mother, Helena, oversees his overall strength and speed training five days a week, limiting Mondo to only one jumping session to prevent injury. “I’m trying to have longevity, because it’s a tough sport on your body,” Mondo said in a statement to International Olympic Committee media before the Games began. “The poles that I use, as far as their length and the stiffness, create quite a bit of impact at the takeoff.”
One can only imagine mobility, stretching, and foam rolling are a huge part of his overall training repertoire when it comes to warming up and cooling down.
If it works for the G.O.A.T. of Olympic pole vaulting, you probably shouldn’t fear the foam roller either. While you don’t have to contort your body like a pole vaulters, this guide can help you figure out how to add foam rolling to your training schedule, plus the benefits of doing so, here’s your guide to all things foam rolling.
What is foam rolling and what are the benefits?
Known as a myofascial release technique, foam rolling is a practice that (you guessed it!) involves a foam roller (or a dense cylinder made of foam) to massage muscles and fascia, helping to relieve tightness and soreness Foam Roller Exercises You Haven’t Tried Yet.
A Part of Hearst Digital Media National Academy of Sports Medicine tells Runner’s World that foam rolling can be a valuable part of a healthy runner’s warmup and cooldown routine. According to Clark, because foam rolling improves circulation, it can prep your body for workout and then help it wind down postrun.
Several studies have examined the benefits of foam rolling. According to a review published in the International Journal of Exercise Science, Using forearm, roll along outer thigh from outer hip to just above the knee recovery. However, this article does point out that we still lack robust evidence on the exact mechanisms that drive these benefits.
Too Embarrassed to Foam-Roll at Work? This Is the, uh, Personal Massager You Need Journal of Bodywork and Movement Therapy in 2020, foam rolling was found to reduce muscle stiffness and increase range of motion, particularly when used with dynamic stretching Advertisement - Continue Reading Below delayed onset muscle soreness (or DOMS), which is why it’s smart to foam roll immediately after your run or strength-training routine.
Finally, a review published in The International Journal of Environmental Research and Public Health in April 2022 points to studies that found the practice can increase blood flow and circulation and that it can also help you feel psychologically relaxed—an important component of recovery. Although these researchers also point out the need for more research examining the benefits of foam rolling, they also revealed no adverse affects to the practice. So if it makes you feel good pre or postrun, that’s a win.
4 Great Foam Rollers
Trigger Point Performance Foam Roller
Brazyn Morph Collapsible Foam Roller
Recovery Tools You Need for Traveling
The Best Foam Rolling Moves for Runners
When practicing these foam rolling moves, make sure to roll slowly—don’t rush it. When you find a tender spot, pause on that spot (or roll just slightly back and forth and up and down) until you feel it soften or release.
Foam Rolling Moves to Add to Your Warmup
1. Calves
- Repeat on right side.
- Place the roller under left calf. Rest right foot on the floor or cross right ankle over left for extra pressure.
- Use hands to lift hips off floor, then roll from the ankle to below the knee.
- Rotate left leg in, then out. Repeat on right calf.
2. Outer Quad
- Lie on left side with foam roller near left hip.
- Cross right leg over top of left and rest right foot on floor with knee bent.
- Using forearm, roll along outer thigh from outer hip to just above the knee.
- Increase the pressure by stacking legs.
- Lie facedown on mat on forearms with a roller placed under front thighs.
3. Piriformis
- Cross right leg over top of left and rest right foot on floor with knee bent.
- Cross right ankle over left knee.
- Lean onto left side and roll forward and back along left outer hip and glute, using left leg to control the pressure.
- Rotate hips left and right to find the trigger points and knots, then concentrate there for 60 seconds.
- Lie facedown on mat on forearms with a roller placed under front thighs.
Foam Rolling Moves to Add to Your Cooldown
1. Hamstrings
- Brazyn Morph Collapsible Foam Roller thighs.
- Hyperice Vyper 3 Vibrating Foam Roller glutes.
- To increase the pressure, cross right leg over left and roll one leg at time, turning left leg in and out.
- Ease Aches With This 5-Minute Foam Roller Workout.
2. Adductors
- The Truth About Whether Foam Rolling Can Get Rid of Your Cellulite, shoulders over elbows.
- Keep right leg extended out to the side, knee bent.
- Place the roller on inner right thigh area and use forearms and left leg to shift weight back and forth to roll the inner right thigh.
- Keep right leg extended out to the side, knee bent.
3. Quadriceps
- Lie facedown on mat on forearms with a roller placed under front thighs.
- Use forearms to shift back and forth to slowly roll up and down from the bottom of the hip to the top of the knee.
A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City. When she’s not motivating class-goers through grueling treadmill workouts, you’ll likely find her zig-zagging boroughs on bridges throughout Brooklyn and Manhattan or training for her next marathon . She’s ready to push you to your next running goal as she chases her own—running a marathon in under 3 hours.
