24-06-2025
Best Equipment for Stretching and Myofascial Release in 2025: Expert Insights
This simple foam roller from Amazon comes in four lengths: 12, 18, 24, and 36 inches.
A 2020 review of existing research suggests that foam rollers can increase range of motion, improve recovery after exercise, and reduce delayed onset muscle soreness (DOMS). The authors of this study highlighted that using a foam roller can also improve stiffness, and the optimum usage time is around 90 to 120 seconds.
It does this by reducing tension in the fascia around the muscles. The fascia is a strong connective tissue that is connected to all parts of your body that, if it becomes tight, can cause reduced range of motion.
Dr. Minnis said that, 'A foam roller for soft tissue mobilization is helpful for iliotibial (IT) band loosening as it is a difficult area to stretch.' He also suggested people could use a roller stick for their IT band.
To use a foam roller, you simply place it underneath the area of your body you would like to massage. For instance, if you'd like to release tension in the iliotibial band in your thigh—a common pain point for runners—get on your side and place the roller underneath your hip. Rolling back and forth, run the roller down to your knee and back up again.
