Foam Roller: What It Is and How to Use It for Recovery

Foam roller — for myofascial release: relieves tension in the fascia and muscles.

Benefits

• Reduces DOMS (delayed onset muscle soreness) by 30–40%
• Improves flexibility and range of motion
• Speeds up recovery between workouts

Types

• Smooth (EPP) — softer, for beginners
• Textured (EVA) — deeper massage
• Vibrating — motorized, enhanced effect

Technique

1. Place the roller under the muscle
2. Support 60–70% of your body weight with your arms
3. Roll along the muscle for 30–60 seconds
4. At tender spots—pause for 5–10 seconds

Foam rollers in the GYMFAST catalog