Foam roller

[1] The roller is placed between the target muscle and the ground, and is rolled back and forth, using body weight for pressure.

It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.

[3] Foam rollers have a short term positive impact in the range of motion of joints,[3] but long term performance or range of motion benefits are unknown.

[5] A 2021 analysis of studies concluded that "evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool" while arguing that post exercise or recovery rolling reduced muscle pain perception.

[6] A 2019 review concluded that 90 seconds of foam rolling per muscle group may be the minimum needed to achieve a reduction in muscle pain or soreness in the short term but that there is insufficient evidence for the optimal amount.