Moderate evidence

Foam rolling has small effects on performance and recovery — real, but modest.

In practice

Fine as a warm-up habit or if it makes you feel ready. It isn't fixing anything structural, and it isn't a substitute for sleep, food or sensible loading.

Source

• Wiewelhove T, Döweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, Ferrauti A (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10:376. doi.org/10.3389/fphys.2019.00376