Benefits of Foam Rolling for Women

If foam rolling has ever seemed like one of those extra steps that yogis or die-hard marathon runners are supposed to do to naturally gain flexibility, let’s clear that up now. At its core, foam rolling is a type of self-myofascial release (SMR), which sounds fancy but essentially means you’re giving your muscles and connective tissue a deep, pressure-based DIY massage (yes, please!) .

Although the science of how it works isn’t all clear yet, we know that foam rolling is an easy, affordable way to help you feel and move better, says Winnie Yu, DPT, CPT, a physician Physiotherapy and personal trainer. Aside from frequent, multidirectional movements (i.e., regular exercise and stretching), foam rolling is the next best thing you can do to “loose yourself up,” promote muscle recovery, and support better mobility, says Jessa Zinn, a board-certified structural integrator. Fascia release expert and soft tissue therapist. Plus, it’s a great excuse to get some rest on the mat before or after a workout and can be done almost anywhere.

Not sure where to start your foam rolling workout? Let’s talk about what foam rolling actually does, who can benefit most from it, and how you can incorporate it into your routine—no matter how you like to move.

Meet the experts: Winnie YuDPT, CPT, is a doctor of physical therapy at Tailor-made treatments in New York City. Jessa ZinnSIP, is a New York-based, board-certified structural integrator, fascia expert and therapist who works with elite athletes, including Peloton trainers. She is the owner of The fascia laboratoryan online platform that offers guided, scientifically based fascia release techniques.

Foam rolling helps your fascia relax.

Fascia is the connective tissue that covers your muscles and organs. Think of it like a thin, stretchy spider web that stretches across the entire inside of your body, says Zinn.

For years it was assumed that fascia was just a supporting structure, like a packaging material for the organs. But recent research shows that it is actually much more dynamic: Thanks to special cells, the so-called myofibroblasts, the fascia can tighten or loosen in a similar way to a muscle.

These specific cells can cause tension in certain areas, contributing to stiffness, pain, or a feeling of being “trapped.” When the fascia becomes overly tense, it can affect your body’s coordination, how the muscles work together, and just feel easy. bad. The compression from foam rolling applies pressure to these areas, helping to relax the fascia and relieve some of that tension by helping fluids circulate throughout your tissues a systematic review from 2024 in BMC Musculoskeletal Disorders.

“When you foam roll, you are essentially squeezing the sponge of your fascia, encouraging fluid movement through the layers,” says Zinn. Rolling, along with regular exercise and stretching, keeps these tissues hydrated and flexible, allowing you to move more smoothly and freely a meta-analysis from 2022, published in Sports medicine. Similar, a 2020 study in PLUS one shows that fascia responds to mechanical stress – such as compression during foam rolling – by improving fluid flow through its collagen fibers. Think of it like smoothing out the wrinkles in your tissues for a smoother, less “bunched” feel, says Zinn.

Benefits of foam rolling at a glance

Improves flexibility and mobility by loosening tense areas and reducing the stiffness of the fascia.
Reduces tension-related pain by releasing tension in overworked muscles and breaking up adhesions (also known as “knots”) in the connective tissue.
Relieves sore muscles after your workout, meaning you’ll feel less stiff the next day and ready for your next sweat session.
Promotes blood circulation by stimulating blood circulation, which supplies your muscles with oxygen and nutrients.

Almost everyone can benefit from rolling regularly.

Foam rolling is one of those things that almost everyone can benefit from. For everyday people, it’s a great way to relieve tension and improve mobility. And if you’re into fitness, whether you’re just starting out or have been working out at the gym for years, foam rolling can make a game-changer for recovery, too. In fact, just a few minutes of rolling after exercise can reduce delayed onset muscle soreness (the next day). Ouch after a hard workout), loudly a study from 2024 in the Journal for body work and movement therapies.

It’s also great for older adults. As we age, the fascia becomes tighter and less moisturized, which can limit mobility. According to the statement, foam rolling is a good way to keep things flexible and maintain range of motion as you get older a 2021 study in the International Journal of Environmental Research and Public Health.

However, foam rolling is not for everyone. If you are struggling with an injury, chronic pain, or extreme pain, it is advisable to see a physical therapist first. It’s always better to be safe than sorry and get the green light from a professional.

How to Choose (and Use!) a Foam Roller

First things first: Not all foam rollers are created equal. They come in different densities (soft, medium, firm) and sizes. So choosing the right strain depends on your goals. Softer rollers are best for beginners or anyone with severe muscle soreness, while firmer rollers provide more pressure for serious knot removal, says Zinn.

To start:

Choose your place. Focus on large muscle groups like the quadriceps, hamstrings, calves, glutes, and back (more on this below).
Roll Slow. Move over each muscle for about 30 seconds to a minute, pausing at particularly sensitive areas.
Check your pressure. Stay in control of your movements and use your hands or feet to adjust how much weight you put on the roller.

If you’re a newbie, try foam rolling for a few minutes after your workout to help with recovery. According to Yu, it can also be helpful before a workout to warm up muscles and improve blood circulation. Therefore, it’s a good idea to try rolling before and after exercise to find a routine that works for you. You can also make it a quick morning or evening self-care ritual to relieve tension and counteract tension caused by sitting all day.

Pro tip: A little discomfort is normal, but if it is more severe Ouch as ahhhSwitch to a softer roller or adjust your technique—foam rolling should feel intense, but not unbearable.

Need additional guidance? Check out the following exercises or tutorials from apps like Alo moves, Therabodyor Nike training club for step-by-step foam rolling routines you can do at home.

The best foam rollers to try

I want to invest in one foam roller? These editor- and expert-tested tips are the best place to start:

Grid foam roller