Foam Rolling (FR) has received a lot of criticism lately that it doesn't contribute to increases in performance or recovery, and we politely disagree. We believe that in combination with Mobility, FR can have positive benefits.
We offer a Free Download on our Mobile Training Platform to help you integrate FR into your workouts.
"FR may reduce muscle stiffness and increase ROM and should be used in combination with dynamic stretching and active warm-up before a training session. Furthermore, the optimum dosage to achieve these flexibility benefits seems to be a total 90s-120s of FR. FR reduced DOMS and increased PPT, and therefore may optimize recovery from training. Future studies on the effects of FR should include true controls or sham groups, and consider the FR experience of the athlete."
J Bodyw Mov Ther. 2020 Apr;24(2):151-174.
doi: 10.1016/j.jbmt.2019.10.019. Epub 2019 Nov 2.