if you read my previous article, you would know foam rolling can be beneficial under certain circumstances according to our old friend, science. So when should you roll to get the greatest effect?
Well, if it’s flexibility you’re after, you need to be rolling pre-match as changes to flexibility from foam rolling appear to only last ten minutes. I say that it is still beneficial to roll pre-match, as this will enable you to move deeper into range during your chosen sport, which could potentially over time lead to functional changes in flexibility, due to training in this increased range.
Soreness, dreaded DOMS, performance:
For soreness, you’re best off rolling immediately after sport. This has been shown to decrease DOMS and improve athletic performance in the days following rolling. This improved performance at training may then over time lead to improved performance in matches.
I hope this very brief article has been healthful. For the references and background, please see my previous foam roller review.