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What are the benefits of foam rolling?

Peggy Brill
Physical Therapy
Foam rolling is a great way for the tissues and muscles to get gentle movement, and it also helps mobilize the back and open up the posture. Watch physical therapist Peggy Brill explain the benefits of foam rolling and the proper way to do it. 
Mr. Donovan Green
Athletic Training
No, it's not a weird Halloween prank: Foam rolling can enhance and improve your workout. In this video, Dr. Oz's personal trainer, Donovan Green, explains how.
Foam rolling will help improve circulation, release knots and adhesions, and also decrease inflammation. The end user rolls over areas of muscle in a slow rhythmical manner searching for tender areas. Rolls should cover 1/2 inch per second for 60-90s. Based on the pain threshold of the end user, once the tender area has been discovered the user will stop and apply a direct pressure over that area for 30s.
It is important that the user progresses the intensity appropriately based on their thresholds. Do not feel it has to be super intense in the beginning, it is better to consistently utilize the foam roller on a daily basis and slowly build the intensity. 
The foam-rolling technique, called self-myofascial release (SMR), works similar to massage therapy, only rather than a therapist applying manual pressure to your muscles, you apply your body weight to the foam roller. The idea is to seek out tender spots in your soft tissues, also known as knots or trigger points, and apply pressure for 20-30 seconds. You then roll your body over the foam roller to massage out the tight spots and relieve pain and pressure.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.