Real examples of foam rolling: benefits before & after workouts

Let’s start with what this looks like in real life, not in a lab.

Picture a busy Tuesday evening at the gym:

• A runner spends a few minutes rolling their calves and shins before hopping on the treadmill, then rolls the same spots again afterward to calm them down.
• A desk worker hits their upper back on the foam roller before a shoulder workout so they can press overhead without feeling like a stiff board.
• A weekend basketball player rolls their quads and IT bands after a pickup game so they can actually walk downstairs the next morning.

These are real examples of foam rolling: benefits before & after workouts that you can copy today. The pattern is simple:

• Before workouts: Use foam rolling to wake up tight tissue, improve range of motion, and help your warm-up feel smoother.
• After workouts: Use it to reduce muscle tension, support recovery, and make the next day’s soreness more manageable.

Research backs this up. Studies have found that foam rolling can improve flexibility and may help reduce the perception of muscle soreness after exercise without harming performance.⁵⁶

Pre-workout examples of foam rolling: how to use it to warm up

Instead of jumping straight into static stretching, think of foam rolling as a “quick tune-up” before you move. Here are some of the best examples of foam rolling before workouts, broken down by goal.

Example of foam rolling before a leg day workout

You’re heading into squats, lunges, and deadlifts. Your hips feel tight and your knees have been a little cranky.

A simple 5–7 minute pre-leg-day foam rolling routine might look like this:

• Quads (front of thighs): Lie face down with the roller under one thigh. Roll from just above the knee up to the hip, slowly. Spend about 30–60 seconds per leg, pausing on tender spots and breathing.
• IT band area (outer thigh): Roll the side of your thigh from just below the hip to just above the knee. You’re not trying to grind bone; think gentle pressure and slow movement.
• Glutes: Sit on the roller, cross one ankle over the opposite knee, and lean slightly toward the crossed leg side. Roll around the upper glute area for 30–60 seconds per side.

Benefits before the workout:

• You may feel less stiffness in the knees and hips when you squat.
• Your first working sets often feel smoother because you’ve already “woken up” the tissues around your hips and thighs.

These are classic examples of foam rolling: benefits before & after workouts, because the same muscles you prep now will be the ones you calm down later.

Example of foam rolling before a running or cardio session

Maybe you’re training for a 5K or you just like to hit the treadmill. Your calves and shins usually feel tight for the first 5–10 minutes.

Try this quick pre-run foam rolling routine:

• Calves: Sit on the floor with one calf on the roller. Cross the other leg over for extra pressure if needed. Roll from ankle to just below the knee, 30–45 seconds per side.
• Shins (tibialis anterior area): Gently roll the muscle to the outside of the shin bone (not directly on the bone). This can help if you’re prone to shin discomfort.
• Feet (with a smaller roller or ball): If you have a small ball or mini roller, roll the bottom of your foot from heel to toes for 30–60 seconds per foot.

Benefits before the workout:

• Ankles often move more freely, making your stride feel smoother.
• Some runners report less “heavy leg” feeling in the first mile.

Again, these are straightforward examples of foam rolling: benefits before & after workouts—first to prep, later to recover.

Example of foam rolling before an upper body or desk-stiffness workout

If you spend most of your day at a computer, your upper back and chest can get tight. Before an upper body workout, a foam roller can help open things up.

Try this pre-upper-body routine:

• Upper back (thoracic spine): Lie on your back with the roller under your upper back, knees bent, hands supporting your head. Gently roll from mid-back to just below the neck. You can also pause and extend your upper back over the roller for a gentle mobilization.
• Lats (side of the back): Lie on your side with the roller under your armpit area, arm overhead. Roll down toward mid-ribcage, then back up. Go slow and breathe.
• Chest (with a ball): If you have a small ball, gently roll the chest muscles against a wall.

Benefits before the workout:

• Better overhead range of motion for presses and pull-ups.
• Less feeling of “locked up” shoulders when you bench or row.

These are some of the best examples of foam rolling before workouts for people who sit a lot.

Post-workout examples of foam rolling: how to support recovery

After your workout, the goal shifts. Now you’re using foam rolling to help your body downshift from “go mode” to recovery mode.

Example of foam rolling after a heavy strength session

You just finished squats, deadlifts, and lunges. Your legs are cooked.

A post-strength-session foam rolling routine might include:

• Quads and hamstrings: Spend 60–90 seconds per major muscle group, rolling slowly and focusing on breathing.
• Glutes and hips: Sit on the roller and explore the glute area, especially any spots that feel tight or sore.
• Calves: Repeat your pre-workout rolling, but move more slowly and gently.

Benefits after the workout:

• May help reduce the intensity of delayed onset muscle soreness (DOMS) in the following 24–48 hours.¹
• Many people feel less “locked up” when they sit or walk later in the day.

These are simple, real examples of foam rolling: benefits before & after workouts—same muscles, different purpose.

Example of foam rolling after a long run or intense cardio day

After a long run, your legs might feel like concrete. This is where foam rolling can shine.

Try this post-run foam rolling routine:

• Calves: 60–90 seconds per side, slow, small movements.
• Quads: 60–90 seconds per leg, from knee to hip.
• IT band area and outer hip: Gentle rolling along the outer thigh and hip, avoiding too much pressure on very tender spots.
• Glutes and piriformis: Cross one leg over the other while seated on the roller and explore around the hip.

Benefits after the workout:

• Many runners report less next-day stiffness and better ease of walking down stairs.
• Can be paired with light stretching for an even better recovery routine.

Example of foam rolling on a rest or active recovery day

Foam rolling isn’t only for workout days. On a rest day, it can be part of a light “maintenance” session.

A 10–15 minute active recovery routine might include:

• Gentle rolling of the quads, hamstrings, and calves.
• Light upper-back rolling and chest opening.
• Focus on slower breathing and relaxation.

Benefits on rest days:

• Helps you notice which areas are consistently tight or sore.
• Can promote a sense of relaxation and body awareness.

These rest-day routines are underrated examples of foam rolling: benefits before & after workouts, because they support the days in between your harder sessions.

How long and how often? Turning examples into your routine

Once you’ve seen these examples of foam rolling before and after workouts, the next step is turning them into a habit.

A simple guideline:

• Before workouts: Spend about 3–7 minutes total. Hit 2–4 key areas related to what you’re about to train.
• After workouts: Spend 5–10 minutes. Move slower, breathe deeply, and work the muscles you just used.
• Weekly frequency: Aim for 3–5 days per week, especially around your hardest training sessions.

You don’t need to foam roll every inch of your body. Focus on the areas that feel tight, limit your movement, or tend to get sore.

2024–2025 perspective: What does the research say now?

Foam rolling is no longer a mysterious “maybe it works” tool. Over the last decade, and continuing into 2024–2025, research has become more consistent about what it can and can’t do.

Recent reviews have found that:

• Foam rolling can improve short-term flexibility and range of motion without decreasing performance.²
• It may reduce the perception of muscle soreness after intense workouts and help maintain performance across multiple sessions.³
• Benefits seem to come from a mix of mechanical pressure and nervous system effects—you’re not “breaking up” scar tissue as much as you’re changing how your body senses tension and pain.⁴

Organizations and institutions like the National Institutes of Health (NIH) and Mayo Clinic have highlighted self-massage and myofascial techniques as part of broader recovery and pain-management strategies, especially when combined with exercise, stretching, and strength work.⁷⁸

So when you look at all these real examples of foam rolling: benefits before & after workouts, you’re seeing a practical application of what the research is pointing toward: modest but meaningful benefits for mobility, soreness, and comfort, especially when used consistently.

Common mistakes that blunt the benefits of foam rolling

Even the best examples of foam rolling before and after workouts won’t help much if you fall into a few common traps.

Rolling too hard, too fast

If you’re grimacing, holding your breath, and trying to “beat” your muscles into submission, you’re probably overdoing it.

Aim for a 5–7 out of 10 on the discomfort scale. You should feel pressure and mild tenderness, not sharp pain. Move slowly enough that you can relax into the roller, not fight it.

Treating foam rolling as your only solution

Foam rolling works best as part of your routine, not the whole thing. Use it alongside:

• A proper warm-up (dynamic movements, light cardio)
• Strength training
• Sleep, hydration, and nutrition

Think of it like brushing your teeth: helpful, but not the only thing that matters for health.

Ignoring the rest of your lifestyle

If you sit 10 hours a day, then foam roll for 2 minutes and expect miracles, you’ll be disappointed. Combine your foam rolling with movement breaks, walking, and posture changes throughout the day.

Putting it all together: a sample week of foam rolling

Here’s how all these examples of foam rolling: benefits before & after workouts can fit into a normal training week.

• Monday – Lower body strength
  Before: 5 minutes on quads, glutes, calves.
  After: 8 minutes on quads, hamstrings, glutes.

• Wednesday – Upper body + desk recovery
  Before: 5 minutes on upper back, lats, chest.
  After: 5–7 minutes on upper back and lats.

• Friday – Run or conditioning
  Before: 4–5 minutes on calves, shins, and feet.
  After: 8 minutes on calves, quads, IT band area, glutes.

• Sunday – Active recovery
  10–15 minutes total body, slow and easy.

Use this as a template, then adjust based on what your body is telling you.

FAQ: Examples of foam rolling before and after workouts

What are some quick examples of foam rolling before a workout?

Good examples include rolling your quads and glutes before squats, calves before running, and upper back before overhead pressing. Focus on the muscles you’re about to use, 30–60 seconds per area.

Can you give an example of foam rolling after a workout for soreness?

A simple example of a post-workout routine for sore legs is: roll quads, hamstrings, and calves for 60–90 seconds each, then lightly roll the glutes. Move slowly, breathe deeply, and avoid pressing directly on joints.

How soon before or after a workout should I foam roll?

You can foam roll immediately before your warm-up to help with mobility, then right after your workout as part of your cool-down. Many people also like to foam roll in the evening on hard training days to help them feel more relaxed.

Are there any people who should avoid foam rolling?

If you have a recent injury, severe pain, blood clotting issues, or certain medical conditions, talk to a healthcare professional before starting. Avoid rolling directly over bruises, open wounds, or areas with sharp pain. When in doubt, get clearance from a doctor or physical therapist.

Do I need an expensive foam roller to get these benefits?

Not at all. A basic medium-density roller will work for most of the examples of foam rolling: benefits before & after workouts described here. As you get more comfortable, you can experiment with different densities or textures, but it’s not mandatory.

If you treat foam rolling as a small, consistent part of your warm-up and cool-down—rather than a magic fix—you’ll get the most out of it. Start with the simple examples above, adjust based on how you feel, and let your body be your guide.