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Foam Rolling: The Secret Weapon for Athletes

Foam rolling is like giving your muscles a massage. It's a form of self-myofascial release (SMR) that involves using a foam roller to apply pressure to specific muscle groups. This technique has become increasingly popular among athletes and fitness enthusiasts as a way to improve athletic performance and speed up recovery.


Several studies have investigated the effectiveness of foam rolling for athletes, including a study by Pearcey et al. (2015) published in the Journal of Athletic Training. The study found that foam rolling after exercise reduced delayed-onset muscle soreness and improved dynamic performance measures. Similarly, a study by Monteiro et al. (2017) published in the International Journal of Sports Physical Therapy found that foam rolling improved range of motion and sprint performance in professional soccer players.


Foam rolling can also be used to target specific muscle groups and improve their flexibility and mobility. For example, foam rolling your hamstrings is like using a rolling pin to knead dough. A study by Cheatham et al. (2015) published in the International Journal of Sports Physical Therapy found that foam rolling the hamstrings improved flexibility and range of motion in athletes. Similarly, foam rolling your quadriceps is like using a foam roller to iron out wrinkles in your pants. A study by MacDonald et al. (2013) published in the Journal of Strength and Conditioning Research found that foam rolling the quadriceps improved knee joint range of motion in healthy adults.


Incorporating foam rolling into your post-workout routine can help improve recovery and prevent injuries. Foam rolling is a cost-effective and accessible way for athletes to improve their recovery and performance, and can be easily integrated into any training program. By targeting specific muscle groups and applying pressure through foam rolling, athletes can improve their flexibility and mobility, reduce muscle soreness, and enhance athletic performance.


If you're looking to incorporate foam rolling into your training program, Penquis Elite can help. Our certified personal trainer has the knowledge and expertise to help you identify specific muscle groups that may benefit from foam rolling and develop a personalized foam rolling routine tailored to your needs. It's like having a personal chef to prepare your meals - we take the guesswork out of foam rolling and ensure that you're using the technique in a safe and effective way. By working with Penquis Elite, you'll have access to expert guidance and support as you integrate foam rolling into your recovery and training routines. Contact us today to learn more about our services and how we can help you achieve your athletic performance goals.


Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827-838.

MacDonald, G. Z., Button, D. C., Drinkwater, E. J., & Behm, D. G. (2013). Foam rolling as a recovery tool after an intense bout of physical activity. Journal of Strength and Conditioning Research, 27(8), 2243-2252.

Monteiro, E. R., da Silva, M. F., Branco, A. C., de Oliveira, N. C., Martins, R., Figueiredo, P., & Novaes, J. S. (2017). Acute effects of different foam rolling volumes in the flexibility and explosive force of soccer players. International Journal of Sports Physical Therapy, 12(2), 228-234.

Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5-13.

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