The Benefits of a Foam Roller

It's always 50/50 when I talk about foam rolling in the clinic, some are familiar with this simple piece of kit others give me a blank look.

As someone who has used a roller for years to help with my exercise and sports recovery, I can't recommend it enough.

What is a foam roller?

A foam roller is a lightweight cylinder made from dense foam, used as a self-massage and muscle recovery tool. You typically place it on the floor, lie or press your body against it, and roll slowly over tight or sore areas, essentially giving your muscles a DIY deep-tissue massage but from the comfort of your home. There are different types of rollers, they come in different sizes and textures. Personally the 'smooth' rollers work best for me, I find the ridged/bumpy ones a bit too much and harder to 'glide' on.

What are the benefits of foam rolling?

1. Relieves Muscle Tension – Helps loosen tight muscles and fascia (the connective tissue around muscles).
   

2. Improves Flexibility – Regular rolling can help increase your range of motion.
   

3. Boosts Circulation – Stimulates blood flow, which can aid muscle repair and recovery.
   

4. Reduces Soreness – Can help ease delayed onset muscle soreness (DOMS) after workouts.
   

5. Supports Injury Prevention – By keeping muscles loose and reducing tightness, you may lower your risk of strains.
   

6. Enhances Posture – Rolling certain areas (like your back and chest) can counteract the effects of sitting for long periods.

Download my beginners foam rolling routine below

SLW foam rolling.pdf

Download PDF • 159KB