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Rollers & Recovery

Frequently Asked Questions

Foam rolling helps release muscle tightness, improve blood flow, and reduce soreness. It works by applying pressure to soft tissue (also known as self-myofascial release), which supports faster recovery and better mobility.

Both! Before a workout, foam rolling can help warm up your muscles and increase range of motion. Afterward, it’s great for relaxing tight areas and aiding in recovery.

Spending 30–60 seconds on each muscle group is usually enough. Focus on slow, controlled movements, and pause on any particularly tight or tender spots for a few extra seconds.

You might feel discomfort—especially in tight or sore areas—but it shouldn’t be painful. Start with a softer foam roller and apply light pressure, increasing intensity as your muscles adapt.

Common areas include the calves, hamstrings, quads, glutes, IT band, back, and shoulders. Avoid rolling directly on joints, bones, or the lower back without proper guidance.