5 Reasons Foam Rolling Helps You Reach Your Fitness Goals Faster


A foam roller is a tool used to loosen up hard and tight areas of muscle, which are also referred to as “muscle knots.” Because a foam roller is able to break up these tense areas of muscle and smooth them out, foam rolling is considered to be a type of “self-myofascial massage,” or to put in easier terms it is a type of “self-massage.”  Foam rolling has amazing health benefits and it is also a necessary component of your fitness routine.

Below lists the top 5 reasons foam rolling helps you to reach your fitness goals faster:

1. Decreased recovery time

Contrary to popular belief, you don’t actually build muscles while you are working out. When you workout you are actually breaking down muscle and your body doesn’t start to rebuild that muscle until after you are done with the exercise during “recovery time.” A top factor that can increase recovery time (meaning cause your muscles to take longer to build and recover) include tight sore muscles. Make it a habit to foam roll and stretch after every exercise to roll out tight muscles and decrease recovery time so your body can heal itself quickly and be ready to tackle its next workout. If a muscle has not had a proper amount of time to heal itself, this can lead to injury.

2. Better sleep

Seep is a prime time for the body to rebuild muscle, regulates appetite, and strokes your metabolism. For these reasons – and many more – getting a good sleep is an essential aspect of losing fat and maintaining a healthy body composition. Foam rolling is great for sleep because it relaxes tense muscles and works out tense areas to allow for a restful and comfortable sleep.

3. Greater range of motion

When you have a greater range of motion, these means your are able to use more muscle fibers in the exercise. When more muscle fibers are used, more energy is generated, meaning more calories burned during your workout. Having a greater range of motion and being more flexible also helps to prevent injury. 

4. Decreased soreness

Feeling sore can prevent you from wanting to workout, and can also decrease the quality of your workout. Foam rolling has been proven to decrease the amount of time you are sore after a workout. Read more about this here.

5. Increased blood flow

Foam rolling increases blood flow and circulation in your body, and increased blood flow has been shown to possibly increase fat burning in the body.Increased blood flow also allows your body to send recovery factors to the muscle tissue to rebuild and heal the worked out muscle fibers. Read more about this here and here.

Main takeaway…

Foam rolling is an essential part of speeding up recovery from exercise and helping you reach your body composition goals faster. Read more about the benefits of foam rolling here.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/
  2. https://news.nationalgeographic.com/news/2014/02/140211-shivering-cold-exercise-brown-fat-white-fat-irisin-metabolism-weight-loss/
  3. https://www.sciencedaily.com/releases/2016/03/160301120046.htm

About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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