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Benefits and Risks of Foam Rolling

By: Mount Carmel Fitness Center Staff

August 12, 2025, 10:00 am - Categories: Health & Fitness

Foam rolling has become a popular tool for warm-ups, cool-downs and general muscle care. While it offers several benefits, it is also important to understand the risks and how to use this tool safely and effectively.

Benefits of Foam Rolling

Foam rolling helps improve flexibility, reduce muscle soreness and increase blood flow to targeted areas. It can also enhance recovery after exercise and prepare muscles for activity. Many people find it useful for relieving tension in commonly tight areas such as the calves, quads, back and hips.

Risks of Foam Rolling

Foam rolling can cause discomfort or injury if done incorrectly. Applying too much pressure, rolling over joints or using poor form can lead to bruising or muscle irritation. People with certain conditions, such as osteoporosis, varicose veins or chronic pain, should check with a healthcare provider before beginning.

Types of Foam Rollers

Foam rollers come in different densities and textures. Soft rollers are gentler and more suitable for beginners or sensitive areas. Firmer rollers provide deeper pressure and are typically used by more experienced individuals. Some rollers include ridges or knobs for targeted relief.

How to Use a Foam Roller

Start by placing the roller under a muscle group and gently rolling back and forth. Keep movements slow and controlled. Spend 30 to 60 seconds on each area and breathe deeply to help the muscles relax. Begin slowly and avoid rolling directly on bones, joints or areas of sharp pain. Listen to your body and stop if discomfort becomes intense.

When used with care, foam rolling is safe for most people. However, it is important to speak with your doctor or a fitness professional for guidance.

Foam rolling can be a valuable part of your fitness routine when done properly. Learn the basics, use the right tools and roll with care to support muscle recovery and mobility.

Reference:
Chertoff, Jane. What Are the Benefits of Foam Rolling? Healthline. April 11, 2019. https://www.healthline.com/health/foam-roller-benefits#risks.