The Benefits of Foam Rolling

Improve your performance, prevent injury and increase your range of motion with the use of a foam roller

Rob Marmion/Shutterstock

Improve your performance, prevent injury and increase your range of motion with the use of a foam roller.

Foam rolling can have the same benefits as a sports massage. It is an easy and inexpensive way to help relieve muscle knots and dig down into the hard to reach areas of your body.

Use your body weight to determine the pressure you want to place on your knots, and then give yourself a deep tissue massage by rolling the foam roller upstream and downstream in tight areas.

According to a new study published in the Journal of Strength and Conditioning Research, using a foam roller before a workout can reduce muscle soreness afterward (Women’s Health). Try foam rolling before your workout for better flexibility and mobility in your muscles.

Foam rolling will help fix back pain, knee pain, heal pain, shoulder pain and shin pain. It also saves you money and increases blood flow.

That being said, the benefits of foam rolling are endless. Below are some more benefits foam rolling can have on your body.




Loosens the Fascia within your body- “Fascia is a band or sheath of connective tissue investing, supporting, or binding together internal organs or parts of the body (Invictius).” In other words, the fascia is wrapped tightly around your muscles. It’s important to keep it flexible because it plays a key role in joint motion, coordination and joint stability. Foam rolling will keep your fascia healthy, ensuring proper alignment of your muscle fibers, blood vessels and nerves.

Increases blood flow and circulation- Foam rolling improves oxygen delivery during your workout while also simulating blood flow and circulation to your soft tissues.

Increases range of motion-Foam rolling stretches and lengthens your muscles. It improves your mobility and flexibility.

Helps muscle soreness- Foam rolling helps decrease your muscle recovery time. It helps break up scar tissue which aids in the healing process after an intense workout.

Prevents injury- According to Runner’s World, foam rolling helps “prevent injury and improve performance through the increase of flexibility and decrease of muscle tension.”

Saves you money- Sports massages can cost quite a bit of money, sometimes ranging between $60-$80 per hour. Buy a foam roller to reap the same benefits of a sports massage, save time and a lot of money.  



Where to Buy your Foam Roller:

REI: Trigger Point Performance Grid 2.0 Foam Roller ($64.95)

Empower Fitness: R&R ($29.99)

Dick’s Sporting Goods: Trigger Point 13" The GRID Foam Roller ($39.99)

Paragon Sports: Pro-Tec Athletics Pro-Tec Foam Roller- Travel Size ($14.99)



More Readings

8 Ways to Relieve Muscle Soreness

Health Benefits of Massage

7 Benefits of Stretching


-- Nicole Dossantos Editor The Active Times