A foam roller is a lightweight, cylindrical tube of compressed foam.^[1] It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots.^[2] Foam rolling is a method of self-myofascial release.^[3] Foam rollers have a short term positive impact in the range of motion of joints,^[3] but long term performance or range of motion benefits are unknown.^[4] Combining foam rolling and stretching does not cause a significant impact in range of motion compared to only foam rolling or stretching, but does have a superior effect in performance only if stretching is done after foam rolling.^[5] A 2021 analysis of studies concluded that "evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool" while arguing that post exercise or recovery rolling reduced muscle pain perception.^[6] A 2019 review concluded that 90 seconds of foam rolling per muscle group may be the minimum needed to achieve a reduction in muscle pain or soreness in the short term but that there is insufficient evidence for the optimal amount.^[4]

Rollers come in different sizes and degrees of firmness. The firmness (often identified by the color) can range from soft to firm, soft being best for beginners.^[2]