A few minutes of easier movement
Rolling gives a short-lived gain in range, about the same as stretching, mostly through the nervous system. It doesn't release, lengthen or break up fascia.
Fascia guide
Fascia release for runners: rolling and massage before and after runs, the calves, shins, IT band and feet, recovery and injuries, and a routine
Runners roll their calves, shins, quads, glutes, IT bands and feet to loosen up before a run or ease soreness after. Rolling gives a few minutes of easier movement and eases soreness a little, mostly through the nervous system. It doesn't release fascia or lengthen the IT band, and no trial has shown that it prevents injuries.
The honest headline: roll if you like it, briefly before a run and more usefully after. Massage helps soreness but doesn't make you faster.
This guide covers what the trials found, a post-run roll, what to do before a run, and the leg symptoms that need checking first.
The short version
Before a run: optional, and brief
In a warm-up, rolling gave no more range than any other warm-up activity, and before exercise it improved sprinting by under 1%. In runners it didn't change heart rate or effort, and running efficiency trended slightly worse straight afterwards.
After a run: a little less soreness
Pooled trials found about 6% less muscle pain when people rolled after exercise, though in 11 runners rolling did no better than stretching.
Massage: for soreness, not speed
Massage eased soreness and improved flexibility across 29 studies, with no effect on strength, sprinting or endurance. After a 161 km race it helped only straight away.
Massage guns haven't been shown to help
Across 12 trials, percussion didn't clearly ease soreness, on very low certainty evidence, and 5 minutes on a calf straight after hard exercise slightly increased soreness for up to 4 hours.
No trial has shown rolling prevents injuries
We found no trial of rolling to prevent running injuries. The one direct study, of 433 recreational runners, was observational, not a trial, and strength work plus rolling twice a week didn't reduce injuries overall. Exercise programmes in general didn't reduce running injuries across 9 trials.
What runners roll, and what it changes
What runners roll, and why
Usually the calves, the front and outer shins, the quads, hamstrings and glutes, the outer thigh (IT band, short for iliotibial band) and the soles, to loosen up before a run or ease soreness after. Across 26 trials, rolling gave a short-lived gain in range against no exercise, about the same as stretching, through the nervous system rather than any change in fascia.
Soreness after running
Delayed-onset muscle soreness peaks a day or two after new, longer, hillier or faster running and fades within about a week; our muscle soreness guide explains it. After a half marathon, scans showed swelling in the hamstrings, and rolling eased it for only 30 to 60 minutes.
Source 17
Lactic acid
Rolling and massage don't flush it out: in 12 people, massage slowed the removal of lactate after exercise compared with rest. And next-day soreness isn't lactic acid.
Source 18
How long and how hard
About 90 seconds per muscle is the least rolling that eased soreness across 22 studies, and harder rolling added nothing in a thigh trial. On the calf, 90 seconds raised ankle range for under 30 minutes, while 30 seconds did nothing.
Before a run
Performance: tiny effectsStrong evidence
Across 21 studies, rolling before exercise improved sprinting by 0.7% and flexibility by 4%, with negligible effects on jumping and strength. Rolling and stretching gave no more range or loosening than other warm-up activities across 38 studies (1,134 people), a bout of rolling did no better than stretching for performance, and rolling programmes over weeks didn't change performance.
In runnersEmerging evidence
Rolling before a 40-minute run didn't change heart rate, lactate or effort in 16 men, and 12.5 minutes of rolling didn't change running mechanics in 14 athletes. In another study, the energy cost of running trended 6.2% higher straight after rolling, a result that just missed statistical significance, and was back to normal by 3 hours.
Massage guns before runningEmerging evidence
Adding a foam roller or a massage gun to a dynamic warm-up slightly lowered jump height in 16 athletes, and the gun slowed a 20 m sprint. A review advises against guns before strength, agility and explosive work.
How to fit it in
If you like to roll, keep it to a minute or two on what feels tight (our editorial starting point), then warm up: the NHS suggests 5 to 10 minutes of brisk walking or gentle jogging.
Then a few dynamic moves: ankle circles, 5 slow circles each way; knee-to-wall rocks, 10 a side; leg swings forwards and sideways, 2 to 3 sets of 10 to 15 each leg; and the world's greatest stretch, 4 slow reps each side. These are their move pages' doses. Walking lunges, 2 sets of 6 to 8 a leg, and skipping, 2 or 3 lengths of 20 metres, are our editorial starting points. Leave a massage gun out of the last few minutes before fast running or racing.
After a run
Rolling and sorenessEmerging evidence
Rolling after exercise reduced muscle pain by about 6%, and across 16 trials (515 people) soreness fell slightly straight away and more at 24 to 72 hours. In runners, 8 trained runners had less soreness 2 days after downhill running with rolling than with fake compression tights; in 11 runners, vibrating rollers, plain rollers and stretching did about the same; and after a half marathon the effect lasted 30 to 60 minutes. The roller's texture didn't matter in 60 men.
MassageStrong evidence
Across 99 studies, massage had the largest effect on soreness of the recovery methods. Across 29 studies (1,012 people), it improved soreness and flexibility, but not strength, jumping, sprinting or endurance, and soreness eased most at 48 hours. Its effect on how quickly performance recovered was small, and smallest after endurance exercise.
After a raceEmerging evidence
After a 161 km race, a 20-minute massage eased pain and soreness straight away but not over the next 7 days, in 72 finishers. After a half marathon, massage made no difference to strength, swelling or soreness in 12 runners, though 7 of the 12 felt the massaged leg was better.
Massage gunsMixed evidence
Across 12 trials, percussion didn't clearly ease soreness, on very low certainty evidence. Five minutes on one calf straight after hard exercise slightly raised soreness for up to 4 hours in 65 people. After a road race, 10 minutes on the front of the thigh eased pain more than a fake treatment straight away in 84 runners, though the trial reports its numbers inconsistently.
A post-run roll in about 15 minutes, after your cool-down
The cool-down is the NHS's. The rolling doses are the move pages', from a review of rolling studies (Hughes & Ramer 2019), and harder rolling added nothing in a trial; the foot roll is its move page's editorial starting point, and the stretch holds are ours. Rolling after a run eases soreness a little; it doesn't prevent injuries. No trial has tested this sequence.
- Check first: pain in one spot on a bone, a swollen, warm or throbbing calf, sudden severe pain in a tight leg, or numbness aren't for rolling. See the warning signs.
- Cool down: carry on at an easier pace or walk for 5 to 10 minutes.
- Calves: about 90 seconds a leg, for example 2 or 3 slow rounds of 30 to 45 seconds, at a pressure you can breathe through. Keep off the back of the knee and the Achilles tendon.
- Front of the thighs: about 90 seconds a leg.
- Glutes: about 90 seconds a side on the outer, upper buttock, not the middle.
- Optional, outer thigh: gently, about 90 seconds a leg, and skip it if the bony point of your hip is sore. It eases how the area feels; it doesn't lengthen the band.
- Feet: roll the sole on a ball for 1 to 2 minutes a foot.
- Calf stretch: straight knee, then bent knee, 2 holds of 30 seconds each.
Loading the 3D figure…
The movement on the figure: Calf foam rolling
Calves, shins, IT band and feet
Calves
Ninety seconds of rolling raised ankle range for under 30 minutes, and 30 seconds did nothing. A roller stick, 3 rounds of 30 seconds, raised range by about 4% without weakening the calf. Our calves guide covers rolling and the warning signs.
Shins
No treatment for shin splints has been proven. Training that improves balance and control (neuromuscular training) prevents them on high certainty evidence, while static stretching doesn't. Shin splints look more like overloaded bone than fascia pulling on it, and one spot of bone pain can be a stress fracture, so keep the roller off the bare shin bone. Our shins guide explains.
IT band
The IT band is a thickening of the thigh's outer fascia, anchored to the thigh bone along its length, so it doesn't roll over the knee bone, and outer knee pain in runners may come from squeezed fat beneath it rather than friction. In cadaver stretches it lengthened by under 0.5%, and one session of rolling or stretching didn't change its stiffness in 30 people. Hip strengthening is the common thread in treatment studies of outer knee pain in runners. Our IT band guide covers it.
Feet
Plantar fascia and calf stretching have the top grade for heel pain in the physiotherapy guideline, and a therapist's myofascial release beat fake ultrasound in 66 people with heel pain. A 10 km run lowered plantar fascia stiffness for a while, by 4% in runners and 22% in untrained men. Rolling the sole yourself is for comfort; our plantar fascia guide explains.
Rolling and injuries
Rolling: no trial, one observational studyEmerging evidence
We found no trial of rolling to prevent running injuries, so this is a lack of evidence, not proof that rolling can't help. The one direct study was observational, not a trial: in 433 recreational runners, 18 weeks of strength work plus rolling twice a week didn't reduce injuries overall (23.0% against 27.1%). The runners who stuck to it most (65 of 228) did better, a comparison prone to bias. A 2026 evidence synthesis rates the evidence for preventing injuries and releasing "fascial adhesions" as limited or inconclusive.
Exercise programmes and stretchingStrong evidence
Across 9 trials (1,904 runners), exercise-based programmes didn't reduce running injuries, with 7 of the 9 at high risk of bias. Stretching didn't prevent leg injuries in runners (6 trials, 5,130 people) or sports injuries in general. For knees, only running technique retraining helped, on low-certainty evidence.
What's worth doing
Nothing has been shown to prevent running injuries in general. The NHS advises warming up and building up slowly: do a similar run at least 3 or 4 times before you increase your pace or distance, and don't run if you're in pain. Neuromuscular training prevents shin splints. Our running guide and the injury prevention workout cover strength work for runners.
What helps: doses
Each dose names its source or is our editorial starting point. Doses are starting points, not prescriptions.
Rolling after a run
About 90 seconds per muscle, for example 2 or 3 slow rounds of 30 to 45 seconds: the rolling move pages' dose, from a review of rolling studies. Use a pressure you can breathe through; harder rolling added nothing in a trial. The foot roll, 1 to 2 minutes a foot, is its move page's editorial starting point.
Rolling before a run
A minute or two on what feels tight is our editorial starting point. A review of rolling prescriptions suggests 1 to 3 rounds of 30 to 120 seconds when you roll for range.
Source 49
Stretching after
Calf stretches, straight knee then bent knee, 2 holds of 30 seconds each, are our editorial starting point. The standing quad stretch, 20 to 30 seconds, 2 to 4 times each side, is its move page's editorial dose. For heel pain, the plantar fascia stretch, 3 to 5 holds of 10 to 30 seconds, 2 to 3 times a day, is its move page's dose.
Massage
If you book a sports massage, keep anything on race day short and light, and book deeper work a couple of days before or in the day or two after: our sports massage guide's suggestion. Massage eases soreness; it doesn't make you faster.
Source 11
Strength
Calf raises, tibialis raises and glute bridges are in the runners' strength workouts: follow a workout for the sets and reps. Strength builds the legs that running loads, though exercise programmes haven't been shown to cut running injuries overall.
Source 16
Roll
About 90 seconds for each muscle you roll and 1 to 2 minutes for each foot; keep off the bare shin bone, the back of the knee and the Achilles tendon.
3D demoCalf foam rollingIntermediate · A foam roller
3D demoQuad foam rollingIntermediate · A foam roller
3D demoHamstring foam rollingBeginner · A foam roller
3D demoGlute and piriformis foam rollingIntermediate · A foam roller
3D demoIT band foam rolling (outer thigh)Intermediate · A foam roller
3D demoShin rolling with a massage stickBeginner · Other / check instructions
3D demoOuter shin foam rolling (peroneals)Intermediate · A foam roller
3D demoFoot roll (ball or roller)Beginner · A massage ballWarm up
After 5 to 10 minutes of brisk walking or easy jogging, a few of these get you ready to run; rolling is optional.
3D demoAnkle CARs (controlled articular rotations)Beginner · No equipment
3D demoKnee-to-wall ankle rockBeginner · A wall
3D demoFront-to-back leg swingsBeginner · A wall
3D demoSide-to-side leg swingsBeginner · A wall
3D demoWorld's greatest stretchIntermediate · No equipment
3D demoWalking lungeIntermediate · No equipment
3D demoSkippingBeginner · No equipmentStretch after
Two holds of 30 seconds on each calf stretch after a run, our editorial starting point.
Strengthen
Strength work for the calves, shins and hips; follow one of the runners' strength workouts below for the sets.
Routines to follow
The fascia release for the legs routine and the post-run stretches cover a full post-run roll and stretch; the warm-up and strength workouts fill in the rest.
Runner's warm-up
An 8-minute dynamic warm-up for runners: ankle and hip mobility, lunges, skips and pogo hops.
8 minIntermediate8 movesA wall
Post-run stretches
Seven stretches for after a run: calves, soleus, quads, hip flexors, hamstrings and glutes.
10 minBeginner7 movesA wallFull-body foam roller routine
A 10-minute foam roller routine for calves, thighs, glutes and upper back: about a minute per area, moderate pressure, slow rolls.
10 minBeginner6 movesA foam rollerFascia release for legs
Roll then stretch each part of the leg, feet to hips, and finish with springy calf bounces. About 20 minutes.
20 minBeginner14 movesA massage ball, A foam rollerShin release routine: roll, stretch, strengthen
Roll the front and outer shin and the calf, stretch the calf, then strengthen the shin and calf muscles. About 20 minutes, for comfort and strength.
20 minBeginner9 movesOther / check instructions, A foam rollerPlantar fascia routine
Plantar fascia and calf stretches, a gentle foot roll and the towel heel raise: the exercises the 2023 heel pain guideline supports.
8 minBeginner7 movesA bench or box, A massage ball
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Strength workout for runners at home
A 40-minute strength workout for runners at home: hops, Bulgarian split squats, single-leg deadlifts, step-ups, calf raises and side planks.
40 minIntermediate15 movesA wall, A bench or box
Yoga for runners: 20 minutes after a run or on a rest day
A 20-minute yoga cool-down for runners: calves, hip flexors, hamstrings and glutes, one balance pose and a rest, after an easy run or on a rest day.
20 minBeginner11 movesA wall
Pilates for runners: trunk, hips and single-leg control
A 30-minute mat Pilates workout for runners, adapted from one small trial's programme: the abdominal series, side kicks for the hips, planks and balance.
30 minIntermediate18 movesA wall
Cool-down routine: 10 minutes after any workout
A 10-minute cool-down for after a run, a class or a gym session: a few minutes of easy movement, stretches for the muscles you used, then slow breathing.
10 minBeginner9 movesCardio machine, A wallSafety: where not to roll, and who should ask first
Where not to roll
- The bare shin bone and any one sore spot on a bone.
- The back of the knee and the Achilles tendon.
- A calf that is swollen, warm, red or darkened, or throbbing.
- Varicose veins and bruises, and the middle of the buttock.
- A fresh muscle strain, for the first couple of days.
Expert cautions for rolling
In an expert consensus of 37 researchers, open wounds and broken bones were reasons not to roll, and inflammation, a clot, a bone infection or bone forming in a muscle after an injury were at least reasons for caution.
Source 50
Ask first
Keep the pressure light and skip balls, guns and scrapers if you take blood thinners, which make bruising more likely, or have a nerve condition such as peripheral neuropathy, where numb skin can't warn you that pressure is too hard. The NHS lists these among the reasons hands-on treatments may not be safe.
Pregnancy
In later pregnancy, avoid lying flat on your back for more than a few minutes. Clots are more likely in pregnancy and for 6 weeks after birth: a pregnant woman had a clot reach her lungs shortly after a leg massage, so never roll or massage a swollen or painful leg.
Massage guns
Severe muscle breakdown (rhabdomyolysis) followed a coach's use of a massage gun on a young woman's thighs in a case report. Keep a gun moving, light and brief, and our massage gun guide lists where never to use one.
Source 55
When leg pain or symptoms on a run need help
A&E means accident and emergency.
Stop and call 999
Stop and call 999 for any of these. Don't drive yourself to A&E.
- Chest pain that comes on suddenly and doesn't go away, feels tight or heavy, or spreads to your arms, neck, jaw, stomach or back.
- Chest pain with sweating, feeling sick, light-headedness or breathlessness.
- Severe difficulty breathing: gasping, choking or not being able to get your words out.
- Someone who faints while running.
- Pain and swelling in one leg with breathlessness or chest pain.
A tight, very painful leg
Call 999 or go to A&E: sudden, severe pain in a muscle, which may be worse when you stretch it, with swelling, numbness, weakness or pins and needles, or tightness or difficulty moving the leg. This can be acute compartment syndrome, which needs surgery as soon as possible. It usually follows an injury or a bandage or cast that is too tight, but rarely it can follow very hard exercise. Do not drive yourself to A&E.
Source 60
A clot
- Calf or leg pain or swelling with breathlessness or chest pain. It could be a clot that has reached the lungs. Do not drive yourself to A&E.
- Throbbing pain in one leg (rarely both), usually the calf or thigh; swelling in one leg (rarely both); red, blue or darkened skin around the painful area, which may be harder to see on brown or black skin; or swollen veins. This can be a deep vein thrombosis (DVT). It is more likely after surgery, a hospital stay, 3 or more days in bed, a journey of over 4 hours, pregnancy or a recent birth, cancer, a previous clot, or contraception or hormone replacement therapy (HRT) containing oestrogen.
Source 59
A possible stress fracture
Pain in one spot on the shin or a foot bone that you can point to with a fingertip, worse with impact and later present at rest or at night: a possible stress fracture. Stop running and jumping until it has been checked.
Source 37
Same day
- Same day: a sudden snap, or a feeling of being hit in the back of the lower leg, then walking flat-footed and being unable to push off or stand on tiptoe. This can be an Achilles tendon rupture.
- Call NHS 111 or ask for an urgent GP appointment (in the US, your doctor or urgent care) if you're suddenly more short of breath than usual, or your muscles are very sore and weak with dark, red or cola-coloured pee after an unusually hard run.
Running in the heat
In hot weather, know the NHS's signs of heat exhaustion and heatstroke: our running guide lists them, and heatstroke is a 999 call.
Source 61
Running in pain
The NHS says not to run if you're in pain, and to start running again only when you have recovered enough. Our running pain guides cover the knees, shins, calves and feet.
Source 27
Myths
"Foam rolling prevents running injuries"Mixed evidence
No trial has tested rolling alone. Strength work plus rolling didn't reduce injuries overall in an observational study of 433 runners, exercise programmes didn't reduce running injuries across 9 trials, and the evidence for preventing injuries is rated limited or inconclusive.
"You must roll before every run"Mixed evidence
Rolling gave no more range than any other warm-up and didn't change running physiology, and running efficiency trended slightly worse straight after. The NHS's warm-ups use brisk walking, gentle jogging or marching, with no rolling.
"Rolling flushes out lactic acid"Mixed evidence
Massage slowed the removal of lactate compared with resting, and next-day soreness isn't lactic acid.
Source 18
"Roll your IT band to loosen it"Mixed evidence
It lengthened by under 0.5% in cadaver stretches, and one session of rolling didn't change its stiffness. Roll it gently if it feels good, but it won't loosen.
"It has to hurt to work"Mixed evidence
Harder rolling added nothing in a thigh trial, and even fake rolling changed spinal reflexes a little.
"A massage gun before a race primes your legs"Mixed evidence
A gun in a warm-up slightly lowered jump height and slowed a sprint, and a review doesn't recommend guns before explosive activity.
Read next
- Running
- How to start running
- How to warm up
- Muscle soreness
- How to cool down
- How to foam roll
- Foam rolling: the verdict
- Sports massage
- Massage guns
- Fascia release for the calves
- Fascia release for the shins
- The IT band
- The plantar fascia
- Knee pain when running
- IT band syndrome
- Shin splints
- Stress fractures
- Calf pain when running
- Foot pain when running
- Yoga for runners
- Pilates for runners
- Fascia
Questions people ask
Should runners foam roll?
If you like it. It eases soreness a little after runs and gives a few minutes of easier movement, but no trial has shown that it prevents injuries. Building up slowly and not running in pain are the NHS's advice for avoiding injuries.
Is it better to foam roll before or after running?
After, if you only do one: soreness eases a little over the next 1 to 3 days. Before, keep it brief and follow it with a proper warm-up; rolling adds nothing a warm-up doesn't.
Does foam rolling before a run affect performance?
Barely. Sprinting improved by under 1%, and in runners it didn't change running physiology. Running efficiency trended slightly worse straight after rolling and was back to normal within 3 hours.
Does foam rolling prevent running injuries?
No trial has shown it. Strength work plus rolling didn't reduce injuries overall in an observational study of 433 runners, and exercise programmes in general haven't been shown to prevent running injuries.
Should I get a massage after a marathon?
It may make your legs feel better straight away, but after a 161 km race the benefit was gone by the next day, and after a half marathon massage didn't speed muscle recovery. Keep it gentle in the first days.
Should I have a sports massage before a race?
Keep anything on race day short and light, and book deeper work a couple of days before or in the day or two after, as our sports massage guide suggests. Massage doesn't improve performance.
Are massage guns good for runners?
They haven't been shown to ease soreness, and 5 minutes on a calf straight after hard exercise slightly increased soreness. Avoid them right before fast running or racing.
Should I foam roll my IT band?
Gently if it feels good, but it won't loosen the band: it is anchored to the thigh bone, and one session of rolling didn't change its stiffness. For outer knee pain, hip strengthening has better support.
How long should I foam roll after a run?
About 90 seconds per muscle, for example 2 or 3 slow rounds of 30 to 45 seconds, at a pressure you can breathe through. Harder rolling adds nothing.
Does foam rolling get rid of lactic acid?
No. In a laboratory study, massage slowed lactate removal compared with resting. And next-day soreness isn't lactic acid, as our muscle soreness guide explains.
When shouldn't I roll?
Over one sore spot on a bone, which can be a stress fracture, a swollen or throbbing calf, a tight leg with severe pain, or a fresh strain. Stop running and call 999 for chest pain or fainting.
Sources
- Behm & Wilke 2019 · Do self-myofascial release tools release fascia? (narrative review, Sports Medicine)
- Chaudhry 2008 · A 3D model of how fascia deforms in manual therapy (modelling study, Journal of the American Osteopathic Association)
- Wilke 2020 · Foam rolling and range of movement (multilevel meta-analysis of 26 trials, Sports Medicine)
- Warneke 2024 · Foam rolling and stretching against other warm-ups (meta-analysis of 38 studies, Journal of Sport and Health Science)
- Wiewelhove 2019 · Foam rolling, performance and recovery (meta-analysis of 21 studies, Frontiers in Physiology)
- Stroiney 2020 · Rolling before a run and running physiology (study of 16 men, International Journal of Exercise Science)
- Giovanelli 2018 · Rolling and the energy cost of running (laboratory study, International Journal of Sports Physiology and Performance)
- Zhou 2024 · Foam rolling and muscle soreness after exercise (meta-analysis of 16 trials, Journal of Bodywork and Movement Therapies)
- Wu 2026 · Vibration rolling, rolling and stretching for soreness in runners (trial of 11 runners, Journal of Sports Science and Medicine)
- Dupuy 2018 · Choosing recovery techniques after exercise (meta-analysis of 99 studies, Frontiers in Physiology)
- Davis 2020 · Sports massage, performance and recovery (meta-analysis of 29 studies, BMJ Open Sport and Exercise Medicine)
- Hoffman 2016 · Massage and compression after an ultramarathon (randomised trial of 72 finishers, Journal of Orthopaedic and Sports Physical Therapy)
- Zhu 2026 · Massage guns and recovery after hard exercise (meta-analysis of 12 trials, Chiropractic and Manual Therapies)
- Leabeater 2024 · A massage gun straight after hard calf exercise (controlled study of 65 adults, Journal of Athletic Training)
- Desai 2023 · An 18-week strength and foam rolling programme and running injuries (observational study of 433 runners, Scandinavian Journal of Medicine and Science in Sports)
- Wu 2024 · Exercise-based programmes and injuries in endurance runners (meta-analysis of 9 trials, Sports Medicine)
- Shu 2021 · Rolling the hamstrings after a half marathon (scan study of 16 runners, Frontiers in Physiology)
- Wiltshire 2010 · Massage slowed blood flow and lactate removal after exercise (laboratory study of 12 adults, Medicine and Science in Sports and Exercise)
- Hughes & Ramer 2019 · How long to roll each muscle (systematic review of 22 studies, International Journal of Sports Physical Therapy)
- Grabow 2018 · Harder roller pressure and range of movement (crossover trial of 16 people, Journal of Strength and Conditioning Research)
- Nakamura 2021 · Different durations of calf foam rolling (randomised trial, Journal of Sports Science and Medicine)
- Konrad 2021 · Foam rolling against stretching for performance (meta-analysis of 13 studies, Frontiers in Physiology)
- Konrad 2022 · Foam rolling training and performance (meta-analysis of 8 studies, International Journal of Environmental Research and Public Health)
- Hunter 2021 · Rolling before running and gait in trained runners (study of 14 runners, Journal of Sport Rehabilitation)
- Ormeno & Driller 2025 · A massage gun or foam roller in the warm-up (study of 16 trained athletes, Sports)
- Ferreira 2023 · Massage guns, performance and recovery (systematic review, Journal of Functional Morphology and Kinesiology)
- NHS · Knee pain and other running injuries (past its review date: reviewed November 2022, review due November 2025)
- Lee 2020 · Foam rolling for recovery in trained distance runners (study of 8 runners, Sport Sciences for Health)
- Michalak 2024 · Different foam rollers and recovery (study of 60 men, Scientific Reports)
- Guo 2017 · Massage for delayed-onset muscle soreness (meta-analysis of 11 trials, Frontiers in Physiology)
- Poppendieck 2016 · Massage and performance recovery (meta-analysis, Sports Medicine)
- Dawson 2004 · Massage after a half marathon (study of 12 runners, Journal of Sports Science and Medicine)
- Alves 2025 · Percussive massage after a road race (randomised trial of 84 runners, Clinical Journal of Sport Medicine)
- Halperin 2014 · A roller stick on the calf against stretching (crossover trial, International Journal of Sports Physical Therapy)
- Winters 2013 · Treating shin splints (systematic review, Sports Medicine)
- Marques 2025 · Preventing shin splints (meta-analysis, Gait and Posture)
- Health New Zealand Te Whatu Ora · Stress fractures of the foot and shin bone
- Fairclough 2006 · How the IT band works at the knee (anatomy study, Journal of Anatomy)
- Falvey 2010 · IT band syndrome: the evidence behind treatments (cadaver study and review, Scandinavian Journal of Medicine and Science in Sports)
- Pepper 2021 · Foam rolling, stretching and IT band stiffness (randomised trial of 30 people, International Journal of Sports Physical Therapy)
- Sanchez-Alvarado 2024 · Treatments for IT band syndrome in runners (systematic review of 13 studies, Frontiers in Sports and Active Living)
- Koc 2023 · Heel pain and plantar fasciitis (clinical practice guideline, Journal of Orthopaedic and Sports Physical Therapy)
- Ajimsha 2014 · Myofascial release against sham ultrasound for heel pain (randomised trial of 66 people, The Foot)
- Shiotani 2020 · A long run and the plantar fascia (laboratory study, Scandinavian Journal of Medicine and Science in Sports)
- Siegel 2026 · Foam rolling: the evidence against what practitioners believe (evidence synthesis and survey of 452 practitioners, BMC Sports Science, Medicine and Rehabilitation)
- Yeung 2011 · Preventing soft tissue running injuries in the legs (Cochrane review)
- Lauersen 2014 · Exercise to prevent sports injuries (meta-analysis of randomised trials, British Journal of Sports Medicine)
- Alexander 2022 · Preventing and managing running-related knee injuries (systematic review of randomised trials, British Journal of Sports Medicine)
- Behm 2020 · Foam rolling prescription (clinical commentary, Journal of Strength and Conditioning Research)
- Bartsch 2021 · Expert consensus on when not to foam roll (Delphi study of 37 experts, Journal of Clinical Medicine)
- NHS · Herbal medicines and complementary therapies
- NHS · Anticoagulant medicines: side effects
- NHS · Exercise in pregnancy
- Sutham 2020 · A clot to the lungs after a leg massage in pregnancy (case report, BMC Pregnancy and Childbirth)
- Chen 2021 · Severe muscle breakdown after a massage gun (case report, Physical Therapy)
- NHS · Chest pain (past its review date: reviewed August 2023, review due August 2026)
- NHS · Heart attack
- NHS · Fainting
- NHS · DVT (deep vein thrombosis)
- NHS · Compartment syndrome
- NHS · Heat exhaustion and heatstroke
- NHS · How to warm up before exercising
- Young 2018 · Roller massage and spinal reflexes in the calf (laboratory study, Journal of Applied Physiology)
Movement education, not medical advice. Stop for sharp or increasing pain, numbness or tingling, and get individual advice if you are pregnant, after an injury or surgery, or managing a health condition. Health disclaimer.