Foam rolling and massage for recovery
Self-massage with a foam roller can reduce perceived muscle soreness and improve mobility in the short term. Many people find massage relaxing when it's done correctly and safely.
You will need
- A foam roller
- A massage ball (optional)
- An exercise mat
- 10–15 minutes of time
Steps
Choose a suitable roller
A medium-firm smooth roller suits beginners. A hard, knobbly roller can be too intense at first.
Roll muscles, not joints
Keep the pace slow
Adjust the pressure
Time it right
See a massage therapist if needed
Know the contraindications
Assess the effect
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