When should you foam roll?

A lot of people see foam rolling as a tool to relieve post-workout tightness, but foam rolling before your workout may actually be more helpful. “Foam rolling as part of your warm up increases blood flow to the tissue, joints and fascia. The muscles will then be better prepped for movement and perform better during the workout,” says Emma. A study published in the International Journal of Exercise Science found that foam rolling before a workout improved participants’ power, agility, strength, and speed, which we wouldn’t turn down.

However, it can still be useful as a recovery tool. Studies have found that it reduces DOMS and improves recovery.

How to use a foam roller for warm-ups and muscle recovery