Foam Rolling and Stretching: Do They Really Help?
Foam rollers and stretching routines are staples of gyms everywhere. They won't work miracles, but used sensibly they can make you feel better and help you move more freely.
What foam rolling may do
Studies suggest foam rolling can temporarily increase range of motion and reduce the feeling of muscle soreness, without harming performance. It may not "break up knots" the way people say, but it can feel good.
How to use a foam roller
- Choose a muscle group, such as calves, thighs or upper back.
- Roll slowly over it for 30 to 60 seconds.
- Pause on tender spots and breathe.
- Avoid rolling directly over joints and bones, and the lower back.
Stretching
- Dynamic stretches (leg swings, arm circles) are best before exercise.
- Static stretches (holding a stretch for 20 to 30 seconds) suit after exercise or on rest days.
Tips
- Stretch to mild tension, never pain.
- Breathe slowly.
- Be consistent, since flexibility improves with regular practice.
Stop and seek advice if you have sharp pain, numbness or tingling.
