Improved range of motion due to myofascial release, which means muscles are less tense and there's better lymphatic and blood circulation, per a 2022 study in the Journal of Sports Science and Medicine And a 2019 meta-analysis in Frontiers in Physiology adds that this pain reduction is related to less stiffness in the connective tissue, which is what holds your muscles, nerves and fascia in place, as well as regulating the way your brain assesses pain. Other benefits include: So does that mean it's best to foam roll before exercise? That does seem to offer some advantages, says Diana Garrett, PT, DPT, CSCS, outpatient rehabilitation supervisor at Providence Saint John's Health Center's Performance Therapy.

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The research simply doesn't support the idea that foam rolling after exercise alters the normal healing process that's part of muscle growth or that it can reduce soreness in a way that helps performance", she says. "There actually seems to be a limit on how much we can do in general to change that process".

While foam rolling can be an effective part of your warm-up routine, it's not as productive when used for post-workout recovery, according to the 2019 meta-analysis in Frontiers in Physiology. On a basic level, foam rolling involves applying pressure to stimulate blood flow in the muscle and fascia. This can create analgesic (pain-relieving) changes at the neuromuscular level, according to a 2017 study in the European Journal of Applied Physiology. Also, like dynamic stretches that mimic the activity you're about to do—jumping before basketball, for example, or an easy jog and lunges before sprinting—foam rolling should focus on the muscles you're about to use, Garrett says. For example, runners can roll their quads, hamstrings and calves to fire up the lower-body muscles they need for that sport.Possible short-term alleviation of inflammation in muscle tissue, which a 2021 study in Frontiers in Physiology found helps reduce soreness Increased blood flow to muscles before exercise, which helps promote recovery, per a 2017 study in the International Journal of Sports Physiology and Performance

Similar to dynamic stretching [ones that involve movement vs. being held in place], foam rolling can be used to help improve range of motion and flexibility and provide a cue for the body that prepares it for more high-intensity activity", she says. This is true not just for your muscles but also for nerves and joints, since the increased blood flow affects them as well.To help optimise players' movements, designers combined Formula 23 foam—which provides a lightweight, responsive ride and helps guide players' feet during side-to-side movement—with the IsoPlate, a wrapped foot frame that keeps feet secure during multi-directional movements.