Here’s How Long You Need to Foam Roll to Reduce Your Risk of Injuries

You’re just back from a sweaty summer run and making a beeline for a cold shower. Researchers are suggesting some recovery first. The study, published in the Journal of Sports Science & Medicine, found that 15 minutes of foam rolling twice a week significantly increased flexibility after two months—which, along with strength training, plays a role in injury prevention.

To get the max benefits, follow these tips:

• Don’t press too hard
• Tick off a checklist of body parts you want to hit
• Then spend a minute and a half on each of these:
  • hamstrings, calves, quads, IT band, and glutes

Boring task, yes. But do it anyway.

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