How long should I foam roll each muscle?

Sixty to ninety seconds per muscle group. Move slowly, about an inch per second, and pause on tight spots for 20–30 seconds rather than rolling back and forth quickly.

Should I foam roll before or after a workout?

Both work for different reasons. Before training, 30 seconds per area improves range of motion without reducing strength. After training, longer holds reduce next-day soreness.

Which areas should I never foam roll?

The lower back, the front of the neck, the abdomen and directly over joints or bone. For the lower back, use a ball on the glutes and the muscles either side of the spine instead.

Foam Rollers & Massage Balls

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Foam Rollers & Massage Balls
EVA Foam Roller 30cm – High-Density Muscle Massage Roller
Price range: $22.99 through $27.99 Select options This product has multiple variants. The options may be chosen on the product page
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EVA Foam Roller 30x10cm – High-Density Muscle Recovery Roller
Price range: $24.99 through $28.99 Select options This product has multiple variants. The options may be chosen on the product page
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Foam Rollers & Massage Balls
EVA Foam Yoga Roller – Pilates Column for Muscle Massage
Price range: $24.99 through $29.99 Select options This product has multiple variants. The options may be chosen on the product page
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EVA Yoga Column Foam Roller – Smooth Muscle Roller for Pilates & Recovery
Price range: $24.99 through $26.99 Select options This product has multiple variants. The options may be chosen on the product page
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Eye Massage Roller Wand – Gold Alloy Eye Cream Applicator & Spatula
Price range: $10.74 through $11.88 Select options This product has multiple variants. The options may be chosen on the product page
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Fine-Tooth Gua Sha Comb – Dolphin Scalp Massage & Facial Tool
Price range: $14.99 through $16.99 Select options This product has multiple variants. The options may be chosen on the product page
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Foam Roller for Yoga & Pilates – Myofascial Release & Muscle Recovery
Price range: $23.99 through $26.99 Select options This product has multiple variants. The options may be chosen on the product page
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Foam Rollers & Massage Balls
Gold Alloy Eye Roller Wand – Eye Cream Applicator, White
$11.58 Select options This product has multiple variants. The options may be chosen on the product page
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Grid Foam Roller 11.8in – Hollow EVA Muscle Recovery Roller
Price range: $21.30 through $25.44 Select options This product has multiple variants. The options may be chosen on the product page
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Handheld Myofascial Release Tool – Manual Massage Scraper
Price range: $22.99 through $23.99 Select options This product has multiple variants. The options may be chosen on the product page
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Handheld Wooden Massage Stick – Portable Scraping & Muscle Tool
$19.99 Select options This product has multiple variants. The options may be chosen on the product page
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Foam Rollers & Massage Balls
Hexagonal Foam Roller 30cm – Trigger Point Muscle Massage Roller
$19.99 Select options This product has multiple variants. The options may be chosen on the product page