Definition
Foam rolling is a form of self myofascial release that applies sustained pressure to tight muscles and fascia. It temporarily increases range of motion, reduces muscle soreness, and improves blood flow. Roll slowly (1–2 inches per second), pause on tender spots for 30–60 seconds, and spend 5–10 minutes before or after training.
Real questions
Does foam rolling break up scar tissue?
No — the mechanism is neurological (reducing muscle tone via pressure) rather than mechanical tissue breakdown.
When is the best time to foam roll?
Before training for mobility, after training for soreness relief. Both work.
Stack with
Put it to work
Coach Foster builds your program around foam rolling and the rest of the fundamentals, shaped to your body and your week.