How long should I foam roll?

Spend 30-60 seconds on each muscle group, rolling slowly and pausing on tender spots. Total session should be 5-15 minutes. Rolling too aggressively or too long can cause bruising. If an area is extremely painful, use lighter pressure or skip it and see a professional.

Should I foam roll before or after a workout?

Both, but differently. Before a workout, roll for 30 seconds per area to increase blood flow and range of motion. After a workout, roll for 60 seconds per area to reduce soreness and speed recovery. Avoid deep rolling immediately after intense eccentric exercise.

Best Foam Rollers 2026