The effectiveness of foam rolling to ease soreness after a workout was recently verified by a study in Medicine & Science in Sports & Exercise. And while they aren’t sure exactly how it works, researchers speculate that there could be a release of myofascial trigger points (tiny knots that develop in overworked muscles), which allow for better circulation and the relief of painful spasms, says study author David Behm, PhD, associate dean of graduate studies and research at Memorial University of Newfoundland, St. John’s, Canada. Another study, published in the Journal of Strength and Conditioning Research, found that foam rolling prior to exercise reduced post-exercise fatigue. Researcher Disa Hatfield, PhD, CSCS, assistant professor in the department of kinesiology at the University of Rhode Island, believes foam rolling creates an effect similar to that of massage, which leads to feelings of relaxation and, therefore, decreased fatigue. “This effect may have carried the study participants through their workout and led them to rate it less strenuous,” Hatfield says. Foam rolling’s ability to get blood flowing and heart rate up provides feel-good benefits of relaxation, readies you for a workout, and provides a short warm-up, she says. Lastly, Japanese researchers concluded foam rolling may be effective as part of warm-up or cool-down program and could aid in conditioning and promoting cardiovascular health in athletes. Convinced to add rolling to your routine? Make it work for you by rolling the recently worked body parts for 60 seconds—longer durations of rolling provide better results than shorter (20 second) bouts, says Dr. Behm. For those who find 60 seconds too painful, shorter times still provide benefit. MORE: The Foam Roller Workout
