Foam rolling is a wonderful way to soothe sore muscles after cycling, working out, or any other vigorous activity. It’s great to add to your warm-up routine too, to literally warm-up your muscles.

What exactly is foam rolling, you ask?

Foam rolling is a self-myofascial release technique that can help relieve muscle soreness, tightness, inflammation, and increase your joint range of motion. The studies into the benefits of foam rolling are still somewhat limited but many point to a reduction in delayed-onset muscle soreness after foam rolling for those who introduce foam rolling into their routine.

If you haven’t tried it before, it may seem intimidating as to how exactly to do it. This 7-minute foam rolling video is a great way to get started with your foam rolling routine. For those just getting started with foam rolling, a smooth foam roller is a good place to start, as opposed to a firm textured roller that’s designed to get deeper into the muscles. You should avoid foam rolling if you have an injury like a muscle tear and avoid rolling joints like knees, ankles, and elbows. Stick to rolling your glutes, quads, hamstrings, calves, traps, and lats. Foam rolling shouldn’t hurt. If it hurts, you may be pressing too hard and need to ease up. As always, talk to your physician before adding something new to your daily health and fitness routine. To help with recovery, make sure to drink plenty of water after foam rolling.

Join Kaden Ambassador Claire Jencks as she guides you through this 7-minute foam rolling video: