{"id":41645,"date":"2022-03-18T00:13:04","date_gmt":"2022-03-18T00:13:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41645"},"modified":"2026-05-12T10:44:28","modified_gmt":"2026-05-12T10:44:28","slug":"benefits-of-foam-rolling","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/","title":{"rendered":"Foam Rolling Benefits: What to Know Before You Start"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#What_Is_Foam_Rolling\" >What Is Foam Rolling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#What_Are_the_Benefits_of_Foam_Rolling\" >What Are the Benefits of Foam Rolling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Can_foam_rolling_reduce_muscle_tension_and_discomfort\" >Can foam rolling reduce muscle tension and discomfort?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Does_foam_rolling_improve_flexibility_and_range_of_motion\" >Does foam rolling improve flexibility and range of motion?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Can_foam_rolling_support_athletic_performance\" >Can foam rolling support athletic performance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Does_foam_rolling_reduce_the_risk_of_strain\" >Does foam rolling reduce the risk of strain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Does_foam_rolling_help_with_back_discomfort\" >Does foam rolling help with back discomfort?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#What_Types_of_Foam_Rollers_Are_There\" >What Types of Foam Rollers Are There?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#How_Do_You_Foam_Roll_Correctly\" >How Do You Foam Roll Correctly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#What_Foam_Rolling_Mistakes_Should_You_Avoid\" >What Foam Rolling Mistakes Should You Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#How_long_should_you_foam_roll\" >How long should you foam roll?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#When_is_the_best_time_to_foam_roll\" >When is the best time to foam roll?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Is_foam_rolling_suitable_for_beginners\" >Is foam rolling suitable for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Can_you_foam_roll_every_day\" >Can you foam roll every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#Is_foam_rolling_the_same_as_a_massage\" >Is foam rolling the same as a massage?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling is a practical recovery tool. Used regularly, it may help reduce muscle tension, support flexibility, and prepare the body for movement. This guide covers what foam rolling does, the main benefits, how to use a foam roller correctly, and what mistakes to avoid.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Foam_Rolling\"><\/span>What Is Foam Rolling?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling is a form of self-myofascial release (SMR) \u2014 a technique that uses body weight and a foam cylinder to apply pressure to muscles and the surrounding connective tissue (fascia). The pressure targets areas of tightness and may help release tension and improve how the tissue moves.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">It&#8217;s widely used in both sports and general fitness settings as a straightforward, low-cost approach to supporting recovery and mobility.<\/p>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Foam_Rolling\"><\/span>What Are the Benefits of Foam Rolling?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_foam_rolling_reduce_muscle_tension_and_discomfort\"><\/span>Can foam rolling reduce muscle tension and discomfort?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Research suggests it can. A 2024 systematic review and meta-analysis found that foam rolling may help reduce exercise-induced muscle soreness, with positive effects on pressure-pain thresholds and subjective discomfort ratings (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593540\/\">1<\/a>). The pressure from the roller appears to reduce tension in the fascia and surrounding tissue, which may contribute to these effects.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><em>It&#8217;s worth noting that results vary depending on how often you roll, how long each session lasts, and which muscle groups you focus on. Rolling is most effective when done consistently.<\/em><\/p>\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_foam_rolling_improve_flexibility_and_range_of_motion\"><\/span>Does foam rolling improve flexibility and range of motion?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Yes, research supports this. A 2022 meta-analysis found that regular foam rolling training led to meaningful improvements in joint range of motion in healthy participants (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10801590\/\">2<\/a>). Even a single session can produce a short-term increase in flexibility, making foam rolling a useful addition to both warm-up and cool-down routines.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">When muscles and fascia move more freely, everyday movement tends to feel easier and less restricted.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><i style=\"font-size: 16px;\"><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/firefighter-fitness-program\/\">Firefighter Fitness Program: Everything You Need To Know<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\"><img decoding=\"async\" class=\"aligncenter wp-image-38878 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5417.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_foam_rolling_support_athletic_performance\"><\/span>Can foam rolling support athletic performance?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">It may. A 2024 systematic review of 25 studies found that self-myofascial release techniques, including foam rolling, were associated with improvements in several physical performance markers in athletes \u2014 including flexibility, strength, and sprint performance (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10801590\/\">3<\/a>). The authors noted that regular use appeared more effective than single sessions for sustained performance benefits.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling doesn&#8217;t replace training, but it may help you move better during training and recover more efficiently afterward.<\/p>\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_foam_rolling_reduce_the_risk_of_strain\"><\/span>Does foam rolling reduce the risk of strain?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">It may contribute to reducing strain-related risk. A 2022 systematic review found that foam rolling, particularly when combined with stretching, had positive effects on both flexibility and overall physical performance (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8998857\/\">4<\/a>). Improved range of motion and reduced muscle tension are commonly associated with a lower likelihood of strain during physical activity.<\/p>\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_foam_rolling_help_with_back_discomfort\"><\/span>Does foam rolling help with back discomfort?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling is sometimes used to address tension in the back area. Research on self-myofascial release and musculoskeletal discomfort suggests it may support short-term improvements in comfort and mobility in the lower back (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593540\/\">1<\/a>). Rolling the surrounding muscles \u2014 such as the glutes, hamstrings, and thoracic area \u2014 is generally more appropriate than direct pressure on the lumbar spine.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><em>If you experience ongoing or significant back discomfort, it&#8217;s worth speaking with a healthcare professional before adding foam rolling to your routine.<\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"benefits of foam rolling\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Types_of_Foam_Rollers_Are_There\"><\/span>What Types of Foam Rollers Are There?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Choosing the right roller depends on what you&#8217;re trying to achieve and which areas you&#8217;re targeting.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><strong>Smooth rollers<\/strong> have a uniform, dense surface. They apply consistent pressure and work well for general use across most muscle groups \u2014 particularly the quads, hamstrings, and IT band. A good starting point for beginners.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><strong>Grid rollers<\/strong> have a textured, multi-density surface. The varying pattern allows for more targeted pressure on specific areas and is popular for trigger point work and general myofascial release.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><strong>Firm rollers<\/strong> offer deeper, more intense pressure. They&#8217;re commonly used on larger muscle groups like the glutes, calves, and upper back where more force is needed to reach tension.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><strong>Foam massage balls<\/strong> are small, round, and designed for precision. They&#8217;re useful for harder-to-reach areas such as the shoulders, glutes, and the base of the foot.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">If you&#8217;re new to foam rolling, a smooth or lightly textured roller at medium density is a practical first choice. You can move to firmer options as your tolerance builds.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\" style=\"text-align: left;\">Browse <a href=\"https:\/\/store.betterme.world\/collections\/foam-rollers\">foam rollers<\/a> and recovery equipment at our store.<\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\"><img decoding=\"async\" class=\"aligncenter wp-image-38837 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1024x576.png\" alt=\"benefits of foam rolling\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5110.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Foam_Roll_Correctly\"><\/span>How Do You Foam Roll Correctly?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Follow these steps for effective foam rolling:<\/p>\n<ol class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-decimal flex flex-col gap-1 pl-8 mb-3\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Start with light pressure. Let your body weight provide resistance rather than forcing the roller hard into the muscle.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Focus on one muscle group at a time. Spend about 30 seconds per area.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Roll slowly. Move about an inch per second and pause for a few seconds when you find a tight spot.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Breathe steadily. Deep, consistent breathing helps the muscle relax into the pressure.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Stop if you feel sharp or acute discomfort. Some tenderness is normal; acute discomfort is a signal to ease off.<\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\"><img decoding=\"async\" class=\"aligncenter wp-image-38788 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Frame-5702.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foam_Rolling_Mistakes_Should_You_Avoid\"><\/span>What Foam Rolling Mistakes Should You Avoid?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Rolling too fast.<\/strong> Moving quickly reduces the effectiveness of the pressure and doesn&#8217;t give the tissue time to respond.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Applying too much pressure immediately.<\/strong> Starting too hard can cause more discomfort than benefit. Build intensity gradually.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Rolling directly over tense or knotted spots.<\/strong> This can aggravate the area. Instead, roll the surrounding muscles and approach the tight area gradually.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Skipping your breathing.<\/strong> Holding your breath increases tension in the muscles you&#8217;re trying to release.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Not drinking enough water after rolling.<\/strong> Adequate hydration supports muscle recovery and overall physical function. Research confirms that hydration plays an important role in post-exercise recovery (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10610078\/\">5<\/a>).<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\"><strong>Being inconsistent.<\/strong> Foam rolling produces the best results when done regularly \u2014 ideally daily or after each workout.<\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/nordic-walking-benefits\/\">Nordic Walking Benefits: 10 Plus Reasons To Try This New Fitness Trend<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\"><img decoding=\"async\" class=\"aligncenter wp-image-38771 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788-1024x576.png\" alt=\"benefits of foam rolling\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/11\/Frame-5788.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<div class=\"acf-label\">\n<p class=\"description\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_you_foam_roll\"><\/span><strong>How long should you foam roll?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>Aim for 30\u201360 seconds per muscle group. A typical session covering the major lower body muscles takes 10\u201315 minutes. Shorter, more frequent sessions tend to be more effective than infrequent longer ones.<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_is_the_best_time_to_foam_roll\"><\/span><strong>When is the best time to foam roll?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>Foam rolling works both before and after exercise. Before activity, it may help prepare muscles and improve range of motion. After activity, it may support recovery.<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_foam_rolling_suitable_for_beginners\"><\/span><strong>Is foam rolling suitable for beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>Yes. Start with a smooth, medium-density roller and light pressure. Focus on larger muscle groups like the quads, hamstrings, and calves before targeting smaller or more sensitive areas.<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_foam_roll_every_day\"><\/span><strong>Can you foam roll every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>Yes. Daily foam rolling is generally well-tolerated for most people and may offer cumulative benefits for flexibility and recovery. Listen to your body \u2014 if an area feels particularly sensitive, give it a day to settle before rolling it again.<\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_foam_rolling_the_same_as_a_massage\"><\/span><strong>Is foam rolling the same as a massage?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p>They share some similarities \u2014 both apply pressure to soft tissue to reduce tension. Foam rolling is self-administered and less precise than professional massage, but it offers a convenient and accessible alternative for regular maintenance.<\/p>\n\n<\/div>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Benefits_Of_Foam_Rolling\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Foam rolling is a well-researched, practical approach to supporting muscle recovery, flexibility, and physical readiness. Regular use \u2014 before or after training \u2014 may help reduce post-exercise discomfort, improve range of motion, and support more consistent movement over time. Choose a roller that suits your needs, use it consistently, and pair it with good hydration and rest for the best results.<\/p>\n<p>Find foam rollers and recovery tools at <a href=\"https:\/\/store.betterme.world\/collections\/equipment\">BetterMe Store<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Foam rolling is a practical recovery tool. Used regularly, it may help reduce muscle tension, support flexibility, and prepare the body for movement. This guide covers what foam rolling does, the main benefits, how to use a foam roller correctly, and what mistakes to avoid. What Is Foam Rolling? Foam rolling is a form of [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":41646,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[117],"class_list":["post-41645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Foam Rolling Benefits: What to Know Before You Start - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the \u2605 BENEFITS OF FOAM ROLLING \u27a4\u2014 from reducing muscle tension to improving flexibility. Learn how to do it correctly and which roller to choose.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foam Rolling Benefits: What to Know Before You Start\" \/>\n<meta property=\"og:description\" content=\"Discover the \u2605 BENEFITS OF FOAM ROLLING \u27a4\u2014 from reducing muscle tension to improving flexibility. Learn how to do it correctly and which roller to choose.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-05-12T10:44:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/8c23e015375371c8a37d9e8b05814b2a\"},\"headline\":\"Foam Rolling Benefits: What to Know Before You Start\",\"dateModified\":\"2026-05-12T10:44:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\"},\"wordCount\":1150,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p class=\\\"font-claude-response-body break-words whitespace-normal leading-[1.7]\\\">Foam rolling is a practical recovery tool. Used regularly, it may help reduce muscle tension, support flexibility, and prepare the body for movement. This guide covers what foam rolling does, the main benefits, how to use a foam roller correctly, and what mistakes to avoid.<\/p>\\r\\n\\r\\n<h2 class=\\\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\\\" style=\\\"text-align: center;\\\">What Is Foam Rolling?<\/h2>\\r\\n<p class=\\\"font-claude-response-body break-words whitespace-normal leading-[1.7]\\\">Foam rolling is a form of self-myofascial release (SMR) \u2014 a technique that uses body weight and a foam cylinder to apply pressure to muscles and the surrounding connective tissue (fascia). The pressure targets areas of tightness and may help release tension and improve how the tissue moves.<\/p>\\r\\n<p class=\\\"font-claude-response-body break-words whitespace-normal leading-[1.7]\\\">It's widely used in both sports and general fitness settings as a straightforward, low-cost approach to supporting recovery and mobility.<\/p>\\r\\n\\r\\n<h2 class=\\\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\\\" style=\\\"text-align: center;\\\">What Are the Benefits of Foam Rolling?<\/h2>\\r\\n<h3 class=\\\"text-text-100 mt-2 -mb-1 text-base font-bold\\\" style=\\\"text-align: center;\\\">Can foam rolling reduce muscle tension and discomfort?<\/h3>\\r\\n<p class=\\\"font-claude-response-body break-words whitespace-normal leading-[1.7]\\\">Research suggests it can. A 2024 systematic review and meta-analysis found that foam rolling may help reduce exercise-induced muscle soreness, with positive effects on pressure-pain thresholds and subjective discomfort ratings (<a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593540\/\\\">1<\/a>). The pressure from the roller appears to reduce tension in the fascia and surrounding tissue, which may contribute to these effects.<\/p>\\r\\n<p class=\\\"font-claude-response-body break-words whitespace-normal leading-[1.7]\\\"><em>It's worth noting that results vary dep ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\",\"url\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/\",\"name\":\"Foam Rolling Benefits: What to Know Before You Start - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg\",\"dateModified\":\"2026-05-12T10:44:28+00:00\",\"description\":\"Discover the \u2605 BENEFITS OF FOAM ROLLING \u27a4\u2014 from reducing muscle tension to improving flexibility. 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Learn how to do it correctly and which roller to choose.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/","og_locale":"en_US","og_type":"article","og_title":"Foam Rolling Benefits: What to Know Before You Start","og_description":"Discover the \u2605 BENEFITS OF FOAM ROLLING \u27a4\u2014 from reducing muscle tension to improving flexibility. Learn how to do it correctly and which roller to choose.","og_url":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-05-12T10:44:28+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/8c23e015375371c8a37d9e8b05814b2a"},"headline":"Foam Rolling Benefits: What to Know Before You Start","dateModified":"2026-05-12T10:44:28+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/"},"wordCount":1150,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling is a practical recovery tool. Used regularly, it may help reduce muscle tension, support flexibility, and prepare the body for movement. This guide covers what foam rolling does, the main benefits, how to use a foam roller correctly, and what mistakes to avoid.<\/p>\r\n\r\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\">What Is Foam Rolling?<\/h2>\r\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Foam rolling is a form of self-myofascial release (SMR) \u2014 a technique that uses body weight and a foam cylinder to apply pressure to muscles and the surrounding connective tissue (fascia). The pressure targets areas of tightness and may help release tension and improve how the tissue moves.<\/p>\r\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">It's widely used in both sports and general fitness settings as a straightforward, low-cost approach to supporting recovery and mobility.<\/p>\r\n\r\n<h2 class=\"text-text-100 mt-3 -mb-1 text-[1.125rem] font-bold\" style=\"text-align: center;\">What Are the Benefits of Foam Rolling?<\/h2>\r\n<h3 class=\"text-text-100 mt-2 -mb-1 text-base font-bold\" style=\"text-align: center;\">Can foam rolling reduce muscle tension and discomfort?<\/h3>\r\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\">Research suggests it can. A 2024 systematic review and meta-analysis found that foam rolling may help reduce exercise-induced muscle soreness, with positive effects on pressure-pain thresholds and subjective discomfort ratings (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39593540\/\">1<\/a>). The pressure from the roller appears to reduce tension in the fascia and surrounding tissue, which may contribute to these effects.<\/p>\r\n<p class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"><em>It's worth noting that results vary dep ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/","url":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/","name":"Foam Rolling Benefits: What to Know Before You Start - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/benefits-of-foam-rolling\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_1762662116.jpg","dateModified":"2026-05-12T10:44:28+00:00","description":"Discover the \u2605 BENEFITS OF FOAM ROLLING \u27a4\u2014 from reducing muscle tension to improving flexibility. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/41645","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=41645"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/41645\/revisions"}],"predecessor-version":[{"id":91750,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/41645\/revisions\/91750"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/41646"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=41645"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=41645"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=41645"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=41645"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}