How Often Should You Foam Roll? (According to an Expert)

How often should you foam roll? With the recent growth in recovery tools, it begs the question of how often we should be using them. How much is too much? Is there too much?

Great questions. We have answers.

How Often Should You Foam Roll?

As a running coach, I get this question all the time. In fact, I just got it again last week from one of our 30-Day Challenge athletes.

“How do I know if I’m doing too much foam rolling? Or not enough? What’s the “RIGHT” amount?” 

Rather than write something out, I decided to film a little video about how to use a foam roller the right way and identify your trigger points for where to roll.  (I do this a lot for athletes in our programs!) So in this impromptu video, I address:

  • What happens to your muscles when you foam roll and how you can use your body weight to your advantage
  • Signs of OVER rolling (yes, you CAN do too much!)
  • Specific guidelines for doing the “right” amount of this type of self-massage

What Is Foam Rolling?

man foam rolling back

Foam rolling—also known as self-myofascial release—is such a great topic because it’s the gateway drug to self-care and maintenance.

What? The term “self-care” doesn’t exactly blow your hair back? How about the ability to: 

  • Train as MUCH as you want
  • Run as FAR as you want
  • Race as FAST as you want
  • Prevent muscle soreness, tight muscles, and injury–especially in your IT bands and other muscle groups, such as your glutes and hamstrings. 
  • Increase blood flow

How Much Is Too Much Foam Rolling?

man foam rolling IT band

The cornerstone to all of these things is consistent training. And the key to consistency is minimizing and eliminating ALL potential running injury!

Seeing how 80% of you will experience some kind of injury or setback this year, I know we all can do a better job here, so incorporate foam rolling into your post-workout routine.

man foam rolling quads

So, check this video out to see if you’ve been foam rolling “right” or if you could (most likely) use a few tweaks and adjustments to prevent sore muscle groups, improve your range of motion, and enhance your overall self-care strategy!

Start Foam Rolling With Our App

Want help monitoring how often to foam roll and how to long to do it? We’ve got you covered.

P.S. Download our new mobile app full of tips, videos, training advice, and motivation to get you started. Don’t forget to check out our broad range of training programs to help you reach your running and fitness goals, too!