Why Athletes Swear by Foam Rollers—And Why You Should Too - AI Podcast

Dr. Joseph Mercola - Take Control of Your Health

Briana Mercola

Health & Fitness, Health, Alternative Health

4.6 • 1.5K Ratings

🗓️ 19 July 2025

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Story at-a-glance

Foam rollers are cylindrical devices that apply pressure to muscles, helping relieve tightness and inflammation while improving flexibility and range of motion
Research shows foam-rolling significantly boosts flexibility immediately after use, but provides minimal improvements in athletic performance like jumping, sprinting, or strength training
Foam-rolling is theorized to work through three mechanisms — loosening fascia around muscles, improving blood circulation and temperature, and activating nerve receptors that reduce pain perception
Studies demonstrate foam-rolling enhances pre-workout preparation by improving ankle mobility and single-leg balance, making it effective for warming up before exercise as well
Four basic foam roller exercises target major muscle groups — hamstrings, back, calves, and quads, each performed for approximately 30 seconds per area

Transcript

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0:00.0	What if 90 seconds of targeted pressure on your legs could give you 6 to 7 more degrees of ankle motion and steadier single leg balance right away?
0:08.0	Welcome to Dr. Mercola's cellular wisdom. Stay informed with quick, easy to listen summaries of our latest articles, perfect for when you're on the go.
0:17.0	No reading required. Subscribe for free at Mercola.com for the latest health insights.
0:22.7	Hello and welcome to Dr. Mercola's cellular wisdom. I'm Ethan Foster and today we're looking at
0:28.3	how you can use a foam roller for warm up or recovery so you move more comfortably and manage post-exercise
0:34.6	soreness. I'm Alara Sky, here to help break down what foam rolling
0:38.7	can and cannot do for you. We'll look at flexibility, performance, soreness, warm-up
0:44.3	effects, safety basics, and four moves you can start using. Let's start simple. What is a foam
0:50.5	roller and what are you doing when you roll? A foam roller is a cylindrical device you apply to your muscles using body weight pressure,
0:57.8	smoothing those tissues.
0:59.5	Most models are roughly six inches in diameter and one to two feet long, though sizes vary.
1:05.8	Surfaces differ. I see smooth ones and some with ridges. Does that matter?
1:10.7	Yes. Many rollers are smooth. Textured versions create deeper pressure. Intensity matters.
1:17.0	Softer foam is often better if you're new, while firmer rollers are common with athletes and
1:21.7	marathon runners who want stronger input. People often roll after workouts for soreness. Can you also
1:27.4	roll before training?
1:28.7	You can. Foam rolling helps relieve tightness and inflammation after exercise, and it also
1:33.8	primes the muscles and gets your neuromuscular activation going, making it useful before you move.
1:40.4	Before listeners try it, what safety points should they know? Roll only on muscles.
1:45.0	Avoid direct pressure on bony areas such as knees, pelvis, and shoulder blades.
1:50.0	Those spots don't respond to rolling and pressing on them is likely to hurt.
1:54.0	Let's look at the research.
	...

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