Foam rolling

A foam roller is a firm cylinder used to apply pressure to muscles by rolling the body's weight slowly over it. The technique is a form of self-massage. It is widely used by runners, gym users and physiotherapy patients to ease tightness before and after exercise.

What it does

Studies show that foam rolling produces a short-term increase in flexibility, lasting for some minutes, without the loss of power that can follow long static stretches. It also reduces the feeling of muscle soreness in the days after hard exercise. The effects are modest and temporary. The common explanation that rolling "breaks up" knots or releases the connective tissue around muscles is not supported by evidence; the change appears to come from the nervous system's response to pressure.

Choosing a roller

• Soft, smooth rollers suit beginners and sensitive areas.
• Firm rollers give deeper pressure and keep their shape longer.
• Textured rollers, with ridges or knobs, concentrate the pressure.
• Short rollers are easier to carry; a longer one is more stable under the back.
• A massage ball or tennis ball reaches small areas such as the sole of the foot and the buttock.

How to roll

• The roller is placed under the muscle and the body moved slowly back and forth over it, a few centimetres at a time.
• Each muscle is rolled for 30 seconds to two minutes.
• Pressure is adjusted by taking more or less weight on the hands and feet.
• On a tender spot, the movement pauses for a few seconds until the discomfort eases.
• Breathing stays slow and relaxed.
• The sensation should be a strong but tolerable pressure. Sharp pain means too much.

Main areas

• Calves: sitting with the roller under the lower leg, hands on the floor behind.
• Back of the thighs: the same position with the roller under the thigh.
• Front of the thighs: face down, supported on the forearms.
• Outer thigh and hip: lying on the side, the upper foot on the floor in front to take some weight.
• Buttocks: sitting on the roller with one ankle crossed over the opposite knee.
• Upper back: lying with the roller across the shoulder blades, hips raised and head supported by the hands.

Where not to roll

• Directly over joints and bones.
• The lower back and the neck, where the pressure falls on the spine.
• A recent injury, bruise, swelling or broken skin.
• Varicose veins.

People with osteoporosis, blood clotting disorders or diabetes with loss of sensation, and those taking blood-thinning medicine, are advised to check with a doctor or physiotherapist first. Rolling does not replace a diagnosis: pain that persists needs assessment.

When to use it

Before exercise, a minute or two on each main muscle group fits into the warm-up, followed by active movement. After exercise, or on rest days, longer sessions help with stiffness. See stretching and flexibility and avoiding exercise injuries.