Foam Rolling Routines

We have talked with 62 athletes who mention foam rolling.


Tik Rosquillo
Tik Rosquillo (male, 24)
This is How I Came Back Stronger After a Knee Injury
I try my best to get a good eight hours of sleep but a six to eight will do. I do take yoga regularly and on stretch more on my active rest days just to recover and still get that training in. I have a foam roller and a ball ready just in case I do need some form of release on the muscle tensions.
Mariah Stock
Mariah Stock (female, 26)
How Fitness Taught Me Discipline, Confidence, Strength and Happiness
I love using a foam roller & ball for recovery and stretching in-between sets.
Brock Ashby
Brock Ashby (male, 26)
This is How I Make My Fitness Programs to Achieve Better Results
It’s the best method of recovery for all of us. Most people don’t need to foam roll, stretch or train less intensely. They just need to sleep more. Which is always a relief to hear because it’s a lot cheaper than a $100 foam roller or a $500 massage gun.
Nat Bardonnet
Nat Bardonnet (female, 45)
How I Became a Successful Celebrity Personal Trainer in LA
In my opinion, the best way to recover is a combination of stretching, epsom salt hot baths, foam roller or deep tissue massage, hydration and sleep.
Annabelle Lemay
Annabelle Lemay (female, 24)
How My Father Inspired Me to Compete in Both Bikini and Figure
My most recent injury was my shoulder / subscapular cause by tense muscles. (neglect in stretching/foam rolling) I went almost 2 months without training shoulders and going for massages weekly.
Chloe Richards
Chloe Richards (female, 32)
How CrossFit Helps Me Overcome Many of Life's Challenges
I use Switch Nutrition products to aid in my nutrition recovery, I use a foam roller and a cricket ball to self massage in between seeing my massage therapist.
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
For recovery, that would be stretching, which I am a little slack at doing, foam rolling and a good remedial masseuse are essential as is a rest day, good nutrition and supplementation and structuring my training correctly.
Peter Corbett
Peter Corbett (male, 27)
How I Got into Pole Dancing Without Having Any Fitness Experience
After that I alternate between head/hand/forearm stands and lower body focused stretches (lunge sequences, strap assisted middle split sequences, foam rolling into a split).
Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
My recovery days usually consist of stretching, foam rolling, hypervolting (massage gun) and getting a massage and cupping done.
Alexa Towersey
Alexa Towersey (female, 41)
How the Gym Made Me Fitness Guru, TV Host and Head Trainer
Prepare your body for movement. A warm-up isn’t an excuse to BS your way through arbitrary foam rolling, it’s an opportunity to make your training more efficient and effective.
Kory Beck
Kory Beck (male, 24)
I'm a Pro MMA Fighter. This Is How I Train to Compete in the UFC
After, my focus is refueling and recovering before my second session for the day. I do this by getting a quality meal and doing myofascial release (think foam rolling) or taking a nap.
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
The most important thing to do to avoid injury is to PRIORITIZE RECOVERY WORK. Foam rolling, yoga, Bowen, massage, and saunas/steam rooms are all very effective at releasing the body of necessary toxins and stretching the muscles.
Joanna Zwierzynska
Joanna Zwierzynska (female, 34)
I'm a Brazilian Zouk Dancer. This is How Fitness Made Me Stronger After a Hip Surgery
On my Instagram, I offer free/donation classes like dance, yoga or foam rolling techniques to release the body and stretching. Check it out!
Kyle Spears
Kyle Spears (male, 29)
This is How Competitive CrossFit Lead Me to a Career in Coaching
A walk, stretching, and foam rolling are good also making sure you pay attention to your breath and focus on nasal breathing! That will help you alleviate the tension that is accumulated in the body from hard training, and keeping you going harder longer, before having to take a break.
Nelsi Pamela
Nelsi Pamela (female, 30)
How I Work as a Full-time Personal Trainer While Taking My NASM CPT Certification
Before training, I prepare myself by foam rolling techniques, stretching and 30 minutes or 1 hour before my pre-workout meal. And after training, I do foam rolling, stretching, sometimes flow cardio and post-workout meal.
Haniyyah Tahirah
Haniyyah Tahirah (female, 30)
How I Became a Professional Dancer at an International Dance Theatre Company
Another tool that I love to use is a trigger point foam roller. Foam rolling is a self-myofascial release that can help relieve muscle tightness, soreness, inflammation, and increase your joint range of motion.
Nacor Puig Nuñez
Nacor Puig Nuñez (male, 28)
I'm a Spartan Race Winner. This is How I Eat, Train and Maintain Mobility
The quality of your seeping is key too, for this you should go to bed and wake up everyday at the same hour, and being relaxed before going to bed. Melatonin can help you so much. Foam roller massage always works well when you have overloaded a part of your body.
Alex Crockford
Alex Crockford (male, 29)
I'm the Creator of Crockfit. This is How I Eat, Train, and Maintain Good Mental Health
I’m a big believer in the importance of mobility and flexibility so I usually spend 15/20 minute stretching and foam rolling before I start my day. 
Brian Pankau
Brian Pankau (male, 32)
How I Work as a Strength Coach and Educate Powerlifters and Weightlifters
Warming up is just as important as the workout itself especially if focusing on heavy strength training. I spend 20 minutes using bands, a foam roller, and other equipment to help get the body warmed up and moving before even touching the bar.
Nyla Fuller
Nyla Fuller (female, 34)
How I Work as a Canadian Fitness Model, Bikini Competitor and Business Professional
In the mornings, I start with fasted cardio, stretching and foam rolling. The amount and type of cardio varies, but currently I do 15-20 minutes of incline treadmill interval walking/sprinting.
Denise Guidry
Denise Guidry (female, 42)
I'm a Model and Fitness Coach. This is How I Became 4x Overall National Bikini Champion
During this part of my fitness journey, I also became very dedicated to foam rolling to recover. In addition, I learned a lesson, that you can’t give people what you simply do not have.
Victoria Brady
Victoria Brady (female, 32)
I'm a Certified Personal Trainer. This is How I Went from 275 to 155 Pounds
I use a foam roller and soak in Epsom salt baths as a part of the process. Additionally, I strive to get no less than 7 hours of sleep every night to make sure I am rested for the next day.
Antonio Laborte
Antonio Laborte (male, 21)
I'm a Weightlifting Coach. This is How Fitness and Sports Impact My Life
I do have a fitness bag, I carry my foam roller, my ab rollout set-up, tripod, deodorant, cologne, lock, spare headphones, and gym shakes (protein shake + water container).
Terry Tomlin
Terry Tomlin (male, 29)
How I Keep Moving Towards My Fitness Goals After a Total Car Crash
I take BCAA Aminos by BPI Sports to improve my recovery. I use a foam roller for massaging my body.
Tebogo Mashalane
Tebogo Mashalane (male, 31)
How I Train Professional Soccer Players to Become Conditioned and Fit
Like I said before, I wish I knew what I know now a bit earlier because things could be well polished by now but it’s ok because I am still open to learning new things. I normally rest two to three days by literally doing nothing and on my recovery day(s), I’d do yoga class, stretching, foam roller and mobility work.
Maya Nassar Maalouf
Maya Nassar Maalouf (female, 33)
How I Train to Become an International Fitness Model Champion
I don’t do any foam rolling or massage for recovery as my body is quite sensitive and I feel sometimes it makes the pain worse. I simply take time to rest, do light cardio or do some stretching.
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
To recover, I’ll use a foam roller rarely and stretch. Sports massages are something I will implement in 2020.
Randalene Sergent
Randalene Sergent (female)
I'm a Bikini Champion and Track & Field Pole Vaulter. These are My Best Fitness Hacks
After training, I use the foam roller and two lacrosse balls in the sock that sit on my living room floor. I roll and watch TV and decompress after training. I take those lacrosse balls on airplanes and on long car rides with me to stay loose.
Albert Shao
Albert Shao (male, 33)
How I Plan and Prepare for Bodybuilding Contests
Often, my back gets really tight so I tend to have one of those massage mats from Kohl’s or Target. I also use a lacrosse ball and a rumble foam roller.
Tony DiNinno
Tony DiNinno (male, 52)
I'm a Competitive Bodybuilder and Fitness Model. This is How I Train, Eat and Recover
Recovery is a big aspect of bodybuilding and being older it does take longer for me. I have found with proper nutrition and rest it helps with my recovery. I always do warm up sets and stretch to prevent injuries. I have used deep tissue massage and foam rolling also.
Hellah Sidibe
Hellah Sidibe (male, 29)
I'm a Personal Speed, Agility and Quickness Trainer. Here's Why I Love Running and Fitness
My recovery routine is really important to being able to keep my streak alive. I started out just foam rolling and doing yoga but it’s evolved a lot over time. I got a roll recovery r8 and that was amazing for targeting more specific and harder to reach places than the foam roller could.
Ashlee Carignan
Ashlee Carignan (female, 37)
How My Body Has Improved after 15 Years of Pilates
Doesn’t apply to me—thankfully I haven’t had a major injury! The beauty of Pilates. In the rare occasions, I have lower back soreness I will use a Myofascial foam roller. I definitely put a HIGH emphasis on using/teaching my clients how to properly use a foam roller! Everyone has one but never uses it because they don’t know how.
Allie Edwards
Allie Edwards (female, 32)
How I Keep Myself Fit and Help Fellow Mothers Get More Healthy and Active
The first priceless tool I use is a soft foam roller and the Melt Method. Using a soft foam roller combined with the Melt Method work on gently releasing fascia spasms with little to no effort and only a little bit of time.
Krista Stryker
Krista Stryker (female, 33)
How I Train Effectively and Founded the 12 Minute Athlete
I’ll also add active recoveries such as stretching, foam rolling, and lots of long walks and hikes with my dog to keep active even when I’m not training hard.
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
For muscle soreness from training, I just rely on the basics: A rubber lacrosse and a ridged foam roller for deep tissue self-massaging, both pre and post-workout. Sometimes simple is best!
Michael Fatboyslim
Michael Fatboyslim (male, 26)
How I Became a Leading Online Fitness Transformation Coach and Celebrity Trainer
Stretching, or more specifically mobility work, light foam rolling or massage can also help in ‘flushing’ the muscles, removing waste products and encouraging blood flow to the muscles, which in turn brings in nutrients gained from good nutrition and improves recovery.
Terrance Brown
Terrance Brown (male, 30)
How I Work as a Personal Trainer and Film a Fitness Documentary
Imyofascial release is important for the human body (sometimes called soft tissue therapy) includes massage and foam rolling. Performed immediately before and after exercise, it helps decrease feelings of delayed onset muscle soreness while speeding muscle recovery, I do this every two weeks.
Morgan Mitchell
Morgan Mitchell (female, 33)
How Training Makes Me Love the Way I Feel Physically and Mentally
I train five to six days a week for 1.5-2 hours a day. I start with foam rolling and light stretching before I left. I save deeper stretching for after my workout.
Nick Screeton
Nick Screeton (male, 31)
How I Keep Improving as a Personal Trainer after 10,000+ Training Sessions
Warm-up 60s warm-up on the assault bike – medium pace 3-5 mins foam rolling to loosen off tight muscles 5 mins mobility and muscle activation work Main Workout 1 x push exercise (bench press, military press, DB press) 1 x pull exercise (pull up, row variations, chin-ups, etc.) 1 x quad/glute exercise (squat variations, split squat variations) 1 x hamstring exercise (BB RDL or lying hamstring curl) 1 x core exercise (plank variations, Russian twists, etc.) I’ll typically do reps of anything from 3-15 reps for the main muscle groups and higher reps for core (30-100 reps) Cool Down 5-10 minutes stretch – holding each stretch for 60s. Cardio Days (2-3 days per week)
Nucia Freitas
Nucia Freitas (female)
I'm a Full Time Bikini Athlete and IFBB Pro. This Is How I Stay Fit in My 40s
Also, I do massages when I have pain but it’s not really something I do on regular basis. I usually do foam rolling about 3 times a week, when I feel like doing so.
Debarghya Das
Debarghya Das (male, 27)
How I Went from 95kg to 65kg in Eight Months and Got a Sixpack
I enjoy foam rolling, although I can’t guarantee it does anything. After a tough leg day, I usually need it.
Marc Mullen
Marc Mullen (male, 38)
I'm a Vegan Personal Trainer and Fashion Model. This is How I Push and Motivate Myself and My Clients
As I have aged, I am now way more cautions of my body, so injury prevention is paramount of I wish to push myself through walls. I usually train once every 48 hours and in-between do what is called, a regen session, stretches, foam roller and prehab exercises.
Viktoriia Voronina
Viktoriia Voronina (female, 25)
How the Death of My Parents Motivated Me to Become a Personal Trainer
To recover, I focus on resting and sleeping 7-8 hours daily. I also use a foam roller, deep tissue massage, and dry brush.
Katya Gorbacheva
Katya Gorbacheva (female, 27)
I'm a Natural Vegan Bodybuilder and Powerlifter. This Is How I'm Empowering Busy Women to Get Stronger
The app is an artificial intelligence technology which learns what PT your body needs after intense training and prescribes the amount + techniques of foam rolling, myofascial release, icing and more.
Eve Dawes
Eve Dawes (female)
I'm a WBFF Pro Diva. This is How I Combine Bodybuilding with Running My Own Business
I used to use a foam roller on my legs but I’ve got really into the pressure point massage sticks, which hurt like crazy and tend to leave bruises (I may be a bit heavy handed). I’ll do that a couple of times a week while I’m stretching in front of the TV before bed. I also get deep tissue massages at least once a month.
Cassandra Kilkenny
Cassandra Kilkenny (female, 25)
How I Moved on from Competitive Swimming to Weightlifting and Bodybuilding
After that, I made sure to implement proper warm-ups into my workout regimens, and allow time for foam rolling, stretching and not skipping rest days to allow my body to recover.
Sara Bigatti
Sara Bigatti (female, 28)
How I Went from Sales Consultant to Personal Trainer and Fitness Studio Owner
My recovery involves extra-sleep, nice meals, company of nice friends. I listen to my body, maybe get a massage, drink plenty of water. Foam rolling is my best friend in this moments!
Jason Frand
Jason Frand (male, 30)
How I Became a Fitness Coach for Actors and Performers Who Want to Build Muscle
Then, after my workout I love to use the foam roller and finish off with some light stretching.
Azad Singh
Azad Singh (male, 28)
I'm a Vegan Personal Trainer. This is How I Developed My Passion for Fitness
I’m a huge fan of yoga, the sauna and foam rolling although I don’t do enough of any of them.
Eli Bernard
Eli Bernard (male, 25)
How I Combine Fitness and Bodybuilding with Nursing and Modeling
I have begun to use a foam roller, and stretch out the spinal erectors before I train anything helps a lot. Getting an active warm up in before lifting any major muscle group is important in my opinion and certainly helps me avoid re-aggravating the muscle and having pain again.
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