If foam rolling has ever seemed like one of those extra steps best left to naturally limber yogis or die-hard marathoners, let’s clear that up right now. At its core, foam rolling is a type of self-myofascial release (SMR), which sounds fancy but basically means giving your muscles and connective tissues a deep, pressure-based, DIY massage (yes, please!).

While everything about how it works hasn’t been determined through science just yet, what we do know is that foam rolling is a simple, affordable way to help you feel—and move—better, says Winnie Yu, DPT, CPT, a doctor of physical therapy and personal trainer. Aside from frequent, multidirectional movement (meaning regular exercise and stretching) foam rolling is the next-best thing you can do to “loosen up,” promote muscle recovery, and support better mobility, says Jessa Zinn, a board-certified structural integrator, fascia release expert, and soft tissue therapist. Plus, it’s a great excuse to sneak in some quiet time on your mat pre- or post-workout, and can be done just about anywhere.

Not sure where to start in your foam rolling practice? Let’s chat through what foam rolling actually does, who can benefit from it the most, and how to make it part of your routine—regardless of how you like to get moving.

Winnie Yu, DPT, CPT, is a doctor of physical therapy at Bespoke Treatments in New York City. Jessa Zinn, SIP, is a NYC-based, board-certified structural integrator, fascia expert, and therapist who works with top athletes including Peloton instructors. She is the owner of The Fascia Lab, an online platform offering guided, science-based fascia release techniques.

Fascia is the connective tissue that wraps around your muscles and organs. Imagine it like a thin, stretchy spiderweb all over the inside of your body, says Zinn.

For years, people assumed fascia was just a supportive structure, like packing material for your organs. But newer research shows it’s actually much more dynamic: Fascia can tighten or loosen, much like a muscle, thanks to special cells called myofibroblasts.

These special cells can cause tightness in specific areas, contributing to stiffness, pain, or that "locked up" feeling. When fascia becomes overly tight, it can throw off your body’s coordination and how muscles work together, and just feel plain, well, bad. The compression from foam rolling applies pressure to those areas, helping relax the fascia and release some of that tension by supporting fluid circulation within your tissue, according to a 2024 systematic review in BMC Musculoskeletal Disorders.

“When you foam roll, you’re essentially ‘squeezing the sponge’ of your fascia, encouraging fluid to move through its layers,” says Zinn. Rolling, along with regular exercise and stretching, keeps this tissue hydrated and flexible so that you can move smoother and freer, according to a 2022 meta-analysis published in Sports Medicine. Similarly, a 2020 study in PLOS One shows that fascia responds to mechanical stress—like the compression from foam rolling—by enhancing fluid flow through its collagen fibers. Think of it as ironing out the wrinkles in your tissue for a smoother, less "bunched-up feeling,” says Zinn.

Foam rolling is one of those things that can benefit just about everyone. For everyday folks, it’s a great way to ease tightness and boost mobility. And if you’re into fitness, whether you’re just starting out or have been hitting the gym for years, foam rolling can also be a game-changer for recovery. In fact, just a few minutes of rolling post-workout can reduce delayed-onset muscle soreness (that next-day ouch after a tough workout), according to a 2024 study in the Journal of Bodywork and Movement Therapies.

It’s great for older adults, too. As we age, fascia gets tighter and less hydrated, which can limit mobility. Foam rolling is a solid way to help keep things flexible and maintain range of motion as you get older, according to a 2021 study in the International Journal of Environmental Research and Public Health.

That said, foam rolling isn’t for everyone. If you’re dealing with an injury, chronic pain, or extreme soreness, it’s smart to check in with a physical therapist first. It’s always better to be safe and get the green light from a pro.

First things first: Not all foam rollers are the same. They come in various densities (soft, medium, firm) and sizes, so choosing the right one depends on your goals. Softer rollers are best for beginners or anyone with super sore muscles, while firmer ones provide deeper pressure for serious knot-busting, says Zinn.

To get started:

For newbies, try a few minutes of foam rolling after workouts to aid recovery. It can also be a helpful pre-workout to warm up muscles and improve blood flow, says Yu, so it’s a good idea to test out rolling before and after exercise to find a routine that works for you. You can also make it a quick morning or evening self-care ritual to release tension and combat tightness from sitting all day.

: A little discomfort is normal, but if it feels more ow than ahh, switch to a softer roller or adjust your technique—foam rolling should feel intense but not unbearable.

Need extra guidance? Check out the exercises below or tutorials from apps like Alo Moves, Therabody, or Nike Training Club for step-by-step foam rolling routines you can follow at home.

Looking to invest in a foam roller? These editor- and expert-tested picks are the best place to start: