Good news!

You don’t need to spend ages on your roller.

Of all the studies I’ve looked at; the foam rolling protocols vary from 1 minute per muscle group to 10 minutes per leg.

A minute is longer than we think when we’re doing this kind of activity so I personally think 1-2 minutes per muscle group is plenty.

You don’t want to cause yourself bruising.

How frequently should I roll?

Depending on what you’re trying to achieve with your rolling will dictate how frequently you roll.

If you’re aiming for increased range of motion then its best to do this 2-3 times during your exercise session.

If it’s fascial release then a few minutes post workout is good.

If it’s increased performance then you want to be doing it before every round of exercise that you’re working on.

Keep it simple and effective.

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