11/11/2025
🌀 Foam Rolling — Miracle Fix or Just Hype?
Foam rolling has been hyped for years — from loosening “tight” muscles to boosting recovery and performance. But what does the science actually say? 👀
Here’s what we know:
💡 Foam rolling doesn’t physically “break up” knots or fascia.
The pressure just isn’t strong enough to cause structural changes in muscle tissue.
✨ What it can do:
Improve short-term flexibility and joint range of motion (though effects last ~10 mins).
Help reduce feelings of muscle soreness after exercise.
Enhance relaxation and pain tolerance — thanks to your nervous system, not mechanical changes.
🏃♀️ Performance boost?
Rolling before training might help elite athletes with sprint or power output, but the difference is tiny for most people.
🩵 Recovery benefits?
Yes — rolling after workouts can make you feel better and recover faster by reducing DOMS (delayed muscle soreness).
📏 Best practice:
✅ 3–5 sets of 20–30 seconds per muscle
✅ 3–5 times per week for lasting benefits
In short — foam rolling can be a great tool for flexibility and recovery, but it’s not a magic fix. Think of it as a nervous system “reset,” not a muscle “repair.”
For more info visit or website to find out more: https://4lane.com.au/to-roll-or-not-to-roll/
💬 Do you foam roll regularly? Have you noticed a difference in your recovery?
