Fitness

It’ll do different things to your body.

If you own a foam roller as part of your workout gear, you arent alone.

One way it works is by stimulating yourcentral nervous system.

Should you be foam rolling before or after a workout? Experts weigh in.

It also benefits the muscle tissue directly in two ways: via mechanical movement and fluid movement.

This is probably the concept most of us are familiar with.

In short, its a great addition to a workout routine.

Depending on whether you foam roll before or after workouts, it’ll affect your body differently.

But the question remains: When exactly should you do it?

Should You Foam Roll Before Or After Workouts?

According to Roeser, when you foam roll depends on your goals and personal preference.

Going for a run?

Focus on your hamstrings, calves, and glutes so that youre ready to go.

If your goal is toprevent sore muscles, rollingafteryour workout may feel better.

Roeser suggests rolling two to three times a week for about five to 10 minutes each time.

Work on each muscle group for about a minute then move on, he says.

You’ll feel better and notice animproved range of motion after a couple of weeks.

Don’t feel like you have to work your whole body every time, he says.

If you want to foam roll your calves after a long run, do that.

If your back feels stiff when you get to the gym, focus your attention there.

With that in mind, try the routine above, or follow the guidelines below to get started.

  • Start by foam rolling your calves, rolling slowly on tight or sore spots for 30 seconds.

  • Move up to your thighs, then hamstrings, then glutes, Hruby says.

  • you might also roll your upper back, shoulders, and neck.

Roeser suggests leaning back over the roller for athoracic extension.

  • Once you’ve rolled all of your muscles that need attention, spend a few minutesstretching.

Studies referenced:

Adamczyk, J. Int J Sports Phys Ther.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/

Junker, DH.

The Foam Roll as a Tool to Improve Hamstring Flexibility.

J Strength Cond Res.

2021 Foam Rolling Elicits Neuronal Relaxation Patterns Distinct from Manual Massage: A Randomized Controlled Trial.Brain sciences.https://doi.org/10.3390/brainsci11060818.

Pearcey, G. 2015.

Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures.Journal of athletic training.https://doi.org/10.4085/1062-6050-50.1.01.