Foam rolling

Is foam rolling right for you?

Ease tight muscles and recover between sessions. It is a very light-intensity, low impact activity that you can do at home or indoors, on your own. Expect to burn around 140 calories an hour, based on a 70 kg person.

Anyone can start. You can do it without spending anything.

Why try foam rolling

• Improves flexibility. It takes your joints through a full range of movement.
• Clears your head. It is a reliable way to lower stress and lift your mood.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start foam rolling

1. Roll each major muscle slowly for 30 to 60 seconds.

2. Get the basics: foam roller. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.