Guides · Recovery · Updated 2026-10-22
Does foam rolling actually help?
A little. A 2019 meta-analysis of 21 studies found foam rolling slightly improved flexibility and short sprints when used before exercise, and slightly reduced muscle soreness afterward. Its effects on strength and jumping were negligible. The researchers concluded it works better as part of a warm-up than as a recovery tool. If you like it, a minute or two per muscle is plenty.
- Choose the area. Calves, quads, hamstrings, glutes or upper back are common choices.
- Roll slowly. Roll back and forth over the muscle for about 30 to 60 seconds.
- Ease the pressure. Support some of your weight with your hands or other leg, so it's firm but not painful.
- Move on. One or two rounds per area is enough. Then start your warm-up sets.
What the research found
| Use | Effect |
|---|---|
| Before exercise, on flexibility | Small improvement |
| Before exercise, on sprint speed | Small improvement |
| Before exercise, on strength or jumping | Negligible |
| After exercise, on soreness | Small reduction |
The 2019 meta-analysis concluded that the effects are “rather minor” overall, and that the evidence best supports foam rolling as a warm-up activity.
How to fit it in
Use it for a few minutes before you train if it helps you feel loose, then move on to warm-up sets. If you don’t enjoy it, you’re not missing much.
Also asked
Should I foam roll before or after a workout?
Before, as part of your warm-up, is where the research shows the clearest benefit. After, it may slightly reduce soreness.
Is foam rolling bad for you?
Not when done gently. Avoid rolling directly on bones and joints or your lower back. Stop if it causes sharp pain.
Do I need an expensive roller?
No. A basic foam roller works. Firmer rollers and massage sticks are a matter of preference.