Foam rolling may help accelerate some, but not all, indices of recovery. If you utilize foam rolling for recovery, don’t expect a miraculous effect. Further, it should only be one modality of recovery strategy that you use. Low-intensity walking or cycling are practical recovery strategies to use in addition to foam rolling.
When utilizing foam rolling, roller pressure can be relatively low to moderate while still being effective. For example, pain should be between 2-5 on a 1-10 pain scale. Very high pressures do not cause further improvement for recovery or range of motion.
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The influence of foam rolling on recovery from exercise-induced muscle damage. doi: 10.1519/JSC.0000000000002240.