14/03/2026
Foam rolling is a recovery technique that uses rolling action with a specific roller to create a massage-like effect and apply pressure to certain areas of soft tissue. It is a tool to help relieve pain and encourage your muscles to relax. It is a form of self-myofascial release. Foam rolling helps to limit soreness, increase circulation, improve mobility, and flexibility. It can help to promote recovery after a workout and prevent injury.
Ideally muscle fibers will slide past each other with ease as you move, however sometimes they can get a little bit stuck. The fascia covering the fibers can become stuck for several reasons including injury, trauma, inflammation, poor recovery, or inactivity. This essentially means the tissue becomes bound to each other and can cause what we know as ‘knots’ or ‘trigger points’ that feel tight and can result in you feeling pain either in that spot, or sometimes elsewhere. Foam rolling in these areas will help to get the fibers back to their original state by applying pressure and moving the fascia to separate and relax them, which will make them more flexible again.
You can foam roll any muscles such as glutes, hamstrings, quads, calves, and lats. You should avoid foam rolling over joints, bones, and ligaments. For an active person, foam rolling every day for around 10-15 minutes is considered ideal. Incorporating it into your regular routine will help to keep your muscles in a supple condition, meaning you are less likely to become injured.
For any foam rolling advice or to find out how it might benefit you and your recovery speak to one of the team.
