Guides ยท Health
Foam Roller Recovery Basics
Use a foam roller for muscle recovery
This guide explains how to pick a foam roller, warm up briefly, roll major muscle groups safely, and time sessions around workouts for recovery.
- foam rolling
- recovery
- fitness
- mobility
- self-massage
Pick the right roller
Start with medium density; use textured rollers later if needed.
Warm up lightly
Do a short warm-up to increase blood flow before rolling.
Roll key areas
Spend 30-60 seconds on calves, quads, glutes, upper back; avoid joints and lower back pressure.
Time it well
Roll after workouts or on rest days; stop if sharp pain occurs.