This tool can relieve soreness and increase range of motion at the same time

Have your legs ever been so stiff and tired that simply bending down to tie your shoes felt like a Herculean task? Whether muscular discomfort comes from an intense workout or too much sitting, wanting to soothe sore muscles is a shared human experience. But because it’s an unrealistic luxury for most of us to receive daily massages or splurge on the latest high-tech massage gun, we need a more practical option.

Enter the foam roller: an affordable and accessible self-care solution that’s backed by science for its muscle-soothing benefits. With consistent use, this simple tool can be a game changer in how you feel and move.

A foam roller, as its name implies, is a cylindrical piece of dense foam. Rollers come in a variety of sizes, firmness, surfaces, and features. Considered a self-myofascial release tool, a foam roller can relieve soreness, increase range of motion, alleviate muscular tension, and release tight fascia.

Research shows that foam-rolling sessions can reduce muscle stiffness and increase range of motion. It can also improve flexibility without hampering strength when used during warm-up sessions.

While foam rolling offers numerous benefits, it’s important to proceed with caution and seek guidance if you have certain conditions or injuries. It’s also crucial to avoid rolling over joints, bony areas, or thin skin.

To incorporate foam rolling into your fitness routine, use it as part of your warm-up to increase blood flow and flexibility. Target areas such as calves, hamstrings, glutes, IT band, adductors, quadriceps, and back. Aim for consistency with three or more sessions per week to fully experience the benefits.

Ultimately, foam rolling is a simple yet powerful tool for soothing sore muscles, improving range of motion, and enhancing recovery.