A foam roller is a lightweight, cylindrical tube of compressed foam. It may be used for many reasons, including increasing flexibility, reducing soreness, and eliminating muscle knots. Foam rolling is a method of self-myofascial release.
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.
Studies show that the best results occur when the foam roller is used for 30 to 90 seconds on each muscle and combined with static stretching. The exercise should not be done daily but two or three times a week to avoid overworking the muscles.