“The first time I used a foam roller as an athlete I knew I’d found just the thing to help me recover, feel more balanced and tall, and stay on top of niggles.”

After years as an athlete and many more treating bodies in the clinic, the foam roller is still one of the tools I recommend most. Here’s how to get the most from it.

What does foam rolling actually do?

MERRYN: It’s a simple, cheap way to look after your body between sessions. Here’s what it’s good for:

  1. Short-term relief from tightness and soreness. Rolling stimulates the nerves in your muscles and the tissue around them, and that tends to dial down tension and tenderness for a while.
  2. Better range of motion. A few minutes of rolling before you train can help you move more freely, without the drop in power you sometimes get from long static stretches.
  3. Feeling recovered after hard sessions. Research suggests rolling after exercise can reduce how sore you feel in the following days. And no, it isn’t “flushing out lactic acid”. That clears by itself within an hour or so of finishing exercise. It’s more about your nervous system and circulation, and about simply feeling better so you can get back to your sessions.

When should I foam roll?

MERRYN: Whenever it fits your week. For me, it’s at the end of a busy, stressful day. For others it’s part of a warm-up or cool-down. The good news is it helps whenever you do it, and 5–10 minutes is plenty.

How often should I be foam rolling?

MERRYN: I recommend about three times a week, but it’s gentle enough that you can do it any time you feel like it.

Any tips for doing it right?

MERRYN:

  • Roll slowly, about an inch a second, and breathe. If you’re holding your breath, back off the pressure.
  • Aim for a “good discomfort” of around 5–6 out of 10, never sharp pain.
  • Spend 30–60 seconds on each area. More isn’t better.
  • Stay off bony spots, your lower back and anything bruised or recently injured.

Where can I learn how to foam roll?

MERRYN: I have a 10-minute foam roller recovery routine that I use myself and give to clients. I can teach it in the clinic, or add it to a Custom Digital Program on the PhysiApp so you can follow along with the videos at home.

Which foam roller should I buy?

MERRYN: Size matters. A 90cm roller is more versatile, especially for exercises lying along your spine, and I recommend it if you’re over about 182cm (6ft). A 30cm roller is easier to store or throw in your gym bag. You’ll find both in my online shop.

If something keeps tightening up no matter how much you roll, there’s usually a reason. Book an appointment and we’ll find out why.