Does Foam Rolling Actually Work?

Foam rolling is one of the most commonly used recovery tools in gyms and rehabilitation programs. But while foam rolling absolutely has benefits, it may not work in the way many people believe.

Research shows foam rolling can influence muscle tone, mobility, and pain perception, making it a useful tool when applied correctly within a structured rehabilitation or recovery plan.

Why Should You Use A Foam Roller?

Foam rolling can provide several short-term benefits when used consistently:

• Decrease in muscle pain

• Increase in muscle flexibility and mobility

• Acts as a way to warm up muscles pre-training

• Decreases muscle soreness when done post-training

Foam rolling is often included as part of exercise-based rehabilitation physiotherapy programs when improving mobility, reducing muscle tension, and preparing tissues for loading.

While the benefits can be useful, foam rolling is not always comfortable or practical for every person.

Is Foam Rolling Worth The Effort?

That brings me to the cons of foam rolling:

• Uncomfortable, some areas more than others

• Can be time-consuming (a lot of areas to cover all at once)

• Need for different devices depending on where you want to roll

• Benefits can be short-lasting (hours of relief)

Now, to me, the pros most definitely outweigh the cons. I say that both from a personal perspective (I foam roll before every training session) and as a go-to treatment for my clients (the benefits are quick and obvious).

How Foam Rolling Actually Works

First of all, foam rolling doesn’t break up scar tissue. That’s not exactly easy, and you’ll need a lot more than a foam roller to do the job.

Foam rolling reduces muscle pain and tension primarily by influencing the nervous system and temporarily altering muscle tone and pain perception. It does not physically break down scar tissue or adhesions, which is a common misconception. A high tone leads to tighter muscles. Think of the difference between relaxing and contracting your bicep. That’s high vs. low tone. Foam rolling acts like a reset button for your muscles, helping them relax further.

It also stimulates certain muscle receptors (I know, I’ll keep it short). Let’s say your hip flexors are tight and sore. Your brain is good at remembering how tight and painful they are. When you foam roll, you provide a different stimulus that distracts your brain. This causes your brain to forget how tight and sore your hip flexors are.

It’s a bit of a double-edged sword: endure short-term pain to decrease long-term pain and tightness. But that’s why it’s essential to be consistent with foam rolling. One session here or there will only lead to some relief. When foam rolling is used alongside structured physiotherapy treatment plans, it can support improvements in mobility and comfort during rehabilitation. This brings me to the last section.

When Should You Foam Roll?

This depends on what you want to gain from foam rolling. If you are managing stiffness, mobility limitations, or conditions such as back pain, neck pain, hip pain, knee pain, or shoulder pain, foam rolling may be an effective pre-workout tool.

This is simply because you want to decrease tension and pain to allow more benefit from your training session. It’s much easier to squat deep if you’re all warmed up and mobile. And, you’ll get more from your improved squat depth.

If you’re not currently rehabbing an injury or needing to improve your mobility, maybe you want to recover better from your training. Foam rolling post-training would be more effective for you. This is because foam rolling after training can reduce your soreness.

If you are currently rehabbing an injury, foam rolling could be an integral part of your exercise-based physiotherapy program.

How Long Should You Foam Roll?

Research generally suggests that foam rolling an area for approximately 30–60 seconds can produce short-term improvements in mobility and muscle comfort. At least that’s how long you need to do it to get the maximum benefits. But one minute is a long time when you're rolling around on the ground in pain. In clinical practice, we often modify these recommendations to ensure consistency and adherence.

When rolling a specific area, do so for about 30 seconds. I find this a much more manageable time, as it allows you to get through all the areas you need to cover without taking 4 hours. And let’s be honest. 30 seconds of foam rolling sounds way more doable than one minute. 

So, is foam rolling all it’s hyped up to be? ABSOLUTELY! It truly is well worth the short-term pain for potential long-term benefits. Consistency is key with foam rolling. The more you do it, the longer-lasting the benefits will be.

Understand What Your Body Actually Needs

Foam rolling can be useful, but it is only one part of recovery. Physiotherapy helps determine whether mobility work, strength training, load management, or rehabilitation exercises are most appropriate for your body and training goals.