What is a Foam Roller?

Foam rollers are lightweight tubes of compressed foam, commonly used after exercise – whether recreationally or as part of a physiotherapy programme. They can be used before or after exercise and are best known for providing a soft-tissue massage. Foam rollers don't directly improve muscle performance, but instead help rehabilitation and recovery after intense exercise or injury.

What do foam rollers do?

Foam rollers are great at unwinding knots in muscles and relieving general stiffness. They ease muscle pain and delay the onset of post-exercise soreness, and are often used for stretching immediately after exercise to aid muscle recovery, as well as for mobility and flexibility. They're used with controlled movements, making them good for working on your range of motion.

Who invented the foam roller?

The earliest use of foam rollers traces back to the 1920s, when physicist and martial artist Moshe Feldenkrais used them to support body movements in physical treatment. Modern rollers, now typically used as a form of sports massage, came about in the late 1980s, when physical therapist and former Feldenkrais student Sean Gallagher began using them as a self-massage tool in 1987.

What are foam rollers for?

There are many uses for foam rollers. One of the most common questions is whether they're good for your back: yes, foam rollers are used for a technique called self-myofascial release, applied to many areas of the body including the back. While rolling the back can work wonders, take great care to do it correctly. Most practitioners recommend beginners roll the upper back and shoulders only, after proper guidance. Rolling the lower back incorrectly can cause pain or damage, and rolling the neck can place too much tension on the spine.

How do foam rollers work?

Foam rollers are a form of myofascial release, meaning the tool places pressure on the fascia – the casing found on every muscle fibre. The fascia has multiple layers that give muscles their shape and attach them to tendons and bones. It's fairly solid, and the fibres often bind together through injury, trauma or inflammation; the pressure of a foam roller may help separate them.

How to use foam rollers

Different shapes and sizes suit different parts of the body, with some rollers designed for stretching. Place the roller on the area of concern, apply pressure (usually your body weight) and roll back and forth. It may feel like running over knots, which is normal; you shouldn't feel any stabbing pain, though some discomfort is normal. For our range, see our foam rollers, and for related reading, our guides to the benefits of foam rollers and foam for physiotherapy.