5 We earn a commission for products purchased through some links in this article

From massage guns to compression boots, runners now have a suite of recovery tools available to them – but what about the fuss-free foam roller? A long-standing staple in many runners’ arsenals, this cylindrical item can bring both pain and reward, with many believing that it can help to reduce muscle soreness post-workout.

So exactly what are the benefits of foam rolling? And how can you incorporate foam rolling exercises into your training routine? Here’s what you need to know.

---

What do foam rollers do?

Foam rolling is a form of self-massage that targets the fascia, which is the thin layer of tissue that surrounds muscles and helps them to contract, stretch and not rub against each other.

The idea is that by massaging the fascia, you can improve this connective tissue’s flexibility. As a result, it is believed that the muscles themselves can recover more effectively, reducing post-exercise fatigue, soreness and stiffness and even improving athletic performance.

---

What are the benefits of using foam rollers?

While some studies conclude that foam rollers can help to inhibit delayed onset muscle soreness – more commonly known as DOMS – and enhance your running abilities, these findings must be taken with a pinch of salt.

foam roller exercises to help tired muscles recover faster Scientific Reports, determined that foam rolling supports ‘both immediate and prolonged recovery’ in athletes – and that neither the texture nor the density of the foam roller made any difference to this outcome. This is supported by a systematic review published in Repeat on the other side, We earn a commission for products purchased through some links in this article dynamic stretching and active warm-ups, foam rolling may reduce muscle stiffness and increase muscles’ range of motion.

However, a 2022 paper claimed that there are ‘no significant performance changes with foam roller training’, while another meta-analysis said that the ‘rather minor and partly negligible’ benefits of foam rolling only surface when it’s done as part of a warm-up, rather than as part of recovery.

Best Garmin deals Nuffield Health, also believes that further research may be needed to pinpoint the exact benefits of foam rolling. ‘Most research shows small and short-lived gains in athletic performance, such as flexibility, speed and power,’ he says. ‘Reduced post-exercise soreness and stiffness from exercise have also been shown to be reduced when using foam rolling as a recovery tool. Anecdotally, users report feeling less stiff and more recovered – and they report its use as a warm-up tool to prep muscles for exercise.’

---

How do you use a foam roller properly?

While foam rollers can seem daunting for the uninitiated, getting to grips with them is fairly straightforward. Essentially, you want to position the foam roller beneath the muscle that you’re targeting, before using your bodyweight to apply pressure and a rocking, rolling motion to massage the soft tissue.

‘I would suggest that just trying it and exploring the benefits that foam rolling gives you is the best place to start,’ says Piff. ‘If you have any uncertainty, it would be beneficial to seek advice from a personal trainer. That way, they can teach you the technique and establish a programme of exercises for you to carry out. If you’re part of a sports club, your coach may also have some good tips to help get you started.’

---

Why does foam rolling hurt?

‘Foam rolling can feel sore because it compresses muscle tissue, which is innervated with lots of sensory nerves,’ explains Piff.

‘During exercise, lactic acid builds up in muscles and micro-damage to our muscle fibres can occur,’ he adds. ‘This is a normal effect of exercise. Foam rolling on top of this can feel uncomfortable, as these effects of exercise can cause low levels of muscle ache and pain, therefore stressing these already sore tissues even further. It is important to note that some research has shown positive effects of foam rolling for recovery, thus suggesting that the discomfort when doing it can be worthwhile.’

---

What are common foam rolling mistakes to avoid?

Rolling for too long

Before you settle in for an epic foam rolling session in front of the TV, it’s best to treat foam rolling like you would any other stretch. Just 10-20 seconds of foam rolling can bring benefits – and you shouldn’t roll any single muscle group for more than one or two minutes at a time.

Rolling the wrong area

As you’re targeting the connective tissue around muscles, it’s best to avoid joints or bony areas that aren’t going to benefit from massage – particularly areas around the torso, neck and lower back.

Rolling through pain

We’ve all heard of the ‘no pain, no gain’ adage – but what if this pain develops into something more serious? ‘If the foam rolling itself is causing some pain that wasn’t already there, then it would probably be best to stop,’ says Lewis Macgregor, lecturer in physiology and nutrition at the University of Stirling.

Not using complimentary running tools

Foam rolling is just one string to your bow. As Macgregor says, foam rolling can be a useful compliment to a warm-up routine, but it shouldn’t be used as the only form of warm-up. ‘Similarly, foam rolling can be useful for recovery, alongside appropriate sleep and nutrition.’

Rolling too fast

Foam rolling isn’t fun, so it’s tempting to just speed through it. However, rolling quickly doesn’t give the muscle tissue enough time to become compliant and relaxed. Go slow, go easy and don’t go for too long.

---

What’s the best type of foam roller to use?

Since foam rollers became popular, there’s been an explosion in different options for runners. However, as mentioned before, research published in Scientific Reports suggests that the type of foam roller that you use doesn’t impact your warm-up or recovery benefits, so whichever one you choose is down to personal preference. Here are some foam rolling things to consider...

Firmness

Ranging from soft to hard, a foam roller’s firmness will determine how much pressure is applied to the targeted area. For newbies, it might be best to start on the softer side before ramping your way up to a more painful proposition.

Texture

The ying to firmness’ yang, a foam roller’s texture will also have an impact on its intensity. If you’re just starting your foam rolling journey, a perfectly smooth surface will ease you in nicely, while something spiky is for the masochists out there.

Portability

If you want something that will fit in a suitcase and aid your pre- and post-race routine on the go, opt for a small or fold-out foam roller.

Technology

Thought foam rollers were primitive? Think again, as some of the latest models can vibrate and pulsate to enhance their effect.

---

Which muscles should I target with a foam roller?

Lower body

The lower half of the body takes most of a runner’s training load, so Piff suggests focusing on these major muscle groups. ‘This could be done as a warm-up pre-sport, or as part of a post-exercise recovery programme,’ he says. ‘Foam rolling the major muscle groups – the quadriceps, hamstrings, glutes and calf muscles – for a period of one to five minutes for each muscle group is a good place to start.’

Piff also recommends doing two to three foam rolling sessions a week – but he adds that the evidence on frequency is not well-researched, so it’s best to find what works for you.

IT band

‘A continued hot topic for runners is foam rolling the IT band,’ says Piff. ‘Evidence has shown that foam rolling the IT band has little effect on the length and is often just a painful exercise. It is widely agreed that targeted strengthening of the glute muscles and changes in running biomechanics is more effective.’

Macgregor, meanwhile, says that the IT band can still be ‘safely foam rolled’, so long as you avoid the bony regions.

Lower back

Foam rolling your lower back is a difficult exercise to do and needs a degree of core strength to perform correctly. ‘You may also find that arching over the foam roller feels uncomfortable,’ says Piff. ‘If you are going to try this, I would advise lying over the foam roller, slightly turning your upper body and supporting your weight on one elbow and directing the rolling to the lumbar muscles on one side. Then, change sides to get the other set of muscles.’

Only got 10 minutes? Build the following five foam rolling exercises into your post-run routine to step up your recovery.