How to Use a Foam Roll

A foam roll, or foam roller, is a useful training tool to use as part of your recovery or regeneration plan. Sizes vary, but this cylindrical piece of tightly packed foam is roughly 5 inches in diameter and typically between one and three feet long.

How It Works

Foam rolling uses deep compression to help roll out muscle adhesions, or knots, that develop over time. Think of your muscle as a shoelace. It has a certain length to it. If it gets in a knot and you pull both ends of the shoestring, the knot gets tighter. You need to work the knot out with your fingers to restore the original length of the shoelace. The same goes for muscles. Sometimes stretching is not what you need. By working out those knots in the muscle, which often arise from inactivity or repetitive activity, you’ll be able to restore the muscle to its original length, thus making it more pliable and functional.

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