{"id":3234,"date":"2019-05-01T14:16:28","date_gmt":"2019-05-01T14:16:28","guid":{"rendered":"https:\/\/www.goldsgym.com\/blog\/roll-national-foam-rolling-day\/"},"modified":"2025-08-19T20:09:00","modified_gmt":"2025-08-19T20:09:00","slug":"roll-national-foam-rolling-day","status":"publish","type":"post","link":"https:\/\/www.goldsgym.com\/blog\/roll-national-foam-rolling-day\/","title":{"rendered":"Roll Out on National Foam Rolling Day"},"content":{"rendered":"\n

Roll out on National Foam Rolling Day, May 11th<\/sup>, with tips about foam rolling from Jeff Monaco, Gold\u2019s Gym fitness expert. Foam rolling, a stretching technique that\u2019s also known as self-myofascial release (SMR), involves rolling your body over a soft tube. It can provide many benefits to both the regular gym-goer and the athlete. The keys to effective foam rolling include investing in a high-quality foam roller and spending adequate time performing foam rolling exercises\u2014merely spending two to three minutes rolling back and forth over the surface of the muscles is not likely to help.<\/p>\n\n\n\n

Proper foam rolling should take anywhere from 10-20 minutes and can produce the following benefits:<\/h3>\n\n\n\n
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  1. Increased blood flow to the muscles immediately after foam rolling; research shows that blood flow is still elevated up to 30 minutes after foam rolling.<\/li>\n\n\n\n
  2. Improved range of motion without negatively impacting muscle activation or force production.<\/li>\n\n\n\n
  3. Reduced muscle soreness after intense movements.<\/li>\n\n\n\n
  4. Improved muscle activation\u2014engaging weaker muscles to help support joints\u2014in repeated movements.<\/li>\n<\/ol>\n\n\n\n

    These benefits indicate that foam rolling should be used as part of both the warm-up and cool-down portions of an exercise session.<\/h3>\n\n\n\n