When Is The Best Time To Use A Foam Roller?

Learn when to use a foam roller

There was a time when you had to rely on a masseuse or personal trainer to relieve muscle tension and help you recover from a workout. Now you can massage yourself with the help of a foam roller.

Known as self-myofascial release, foam rolling stretches and manipulates the fascia tissue to break up adhesions, work out muscle knots and speed up your recovery time. This isn’t just essential for athletes; it’s essential for anyone who exercises on a regular basis.

But the big question is, when is the best time to use a foam roller? Are you better off rolling before a workout or after? With so many conflicting reports, it can be confusing.

We’ve weighed up the pros and cons to provide you with the best way to approach this essential recovery technique.

Foam Rolling Before A Workout


Foam rolling before a workout helps to activate your muscles by increasing the flow of blood and oxygen to the target area. This helps to loosen your muscles, increase your range of movement and reduce the risk of injury.

The beauty of foam rolling is that you can target specific muscle groups that you’re likely to use. So, if you’re running or climbing, you can foam roll your quads, hams and glutes.


On the other hand, foam rolling can hinder your performance because it triggers the parasympathetic nervous system which is responsible for helping you relax and recover.

This includes slowing down your heartrate and breathing – the last thing you want before a heavy workout. You can get the same benefits by doing dynamic warm-up exercises and avoid sending your body into a tranquil state.

45cm Foam Roller

Foam Rolling Before After A Workout


 Foam rolling after a workout helps your body speed up the recovery process. By increasing the flow of blood to tired and achy muscles, it provides the vital nutrients they need to recover more quickly.


 Let’s be honest, foam rolling is the last thing you want to do after a heavy workout. Most of us just want to hit the shower, go home and get some dinner down us.

The Best Time Of Day To Foam Roll

There’s no need to use a foam roller before a workout or directly after. We suggest putting aside 10-15 minutes as you’re winding down at the end of the day. Keep your foam roller by your bed or in your lounge and use it while watching television or listening to some beats.

Rolling before bed is best time to trigger your parasympathetic nervous system because it helps your muscles relax from tension built up throughout the day. It also helps your mind relax so you get a good night’s sleep and wake up with more energy the following day.

At Core Balance, we sell three types of foam roller which are designed to deliver different levels of self-myofascial release. Find out more about our 45cm Foam Roller, 90cm Foam Roller and Deep Tissue Foam Roller online today @ corebalancefitness.co.uk. 

Core Balance Foam RollerCore Balance 90cm Long Foam RollerFoam Roller Core Balance







You can also find out more about these products and how to use them in our comprehensive exercise guides which you can find on the below links.

45cm Foam Roller

90cm Foam Roller 

Deep Tissue Foam Roller

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