Foam rolling may improve mobility in tight areas prior to a workout without compromising performance like static stretching does, but so does warming up the actual movement, so it’s not absolutely necessary. It can also help alleviate delayed onset muscle soreness, but so can taking a walk. There is no evidence that foam rolling accelerates recovery or causes any permanent changes in fascia or muscle tissue, so your time is better invested in full-range of motion resistance training and increasing activity throughout the day. Foam rolling often feels good, which is reason enough to do it, as long as you are aware of what it is and isn’t doing for you.
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