Chances are, Roll Recovery R8, $119 doesn't see any action until after your run. Although foam rollers are often used to ease postexercise tightness, research suggests that rolling out before you hit the road has perks, too. In a new study, athletes said the squats, jumps, and shuttle runs they did after 10 minutes of foam rolling felt easier than doing the identical workout unrolled. What's that back-and-forth doing for you? Everything a good warmup should: loosening up your muscles, elevating your breathing and heart rate, and psychologically preparing you to sweat, says study author Disa Hatfield, Ph.D., an assistant professor of kinesiology at the University of Rhode Island. But that's not all. Self-massage may stimulate the release of neurotransmitters that boost relaxation, or tinker with your body's chemistry in a way that blocks feelings of fatigue, Hatfield says. Prerun rolling also may relieve excess tension wrought by your previous miles, says Chris McGrath, M.S., a strength and conditioning coach and assistant professor at Long Island University. "Sometimes muscles carry tension," he says, "and when you break that tension, they can function better."
A foam roller can lose its effectiveness over time, says strength and conditioning coach Chris McGrath, M.S. The life span varies by roller type--spongy white rollers wear out more quickly than denser, dark-colored models or those with a PVC center. Moreover, some products may last weeks in a busy gym but a year used only occasionally by one person. A quick visual inspection will clue you in on a roller's condition, McGrath says. If an all-foam roller looks like an apple core after you've taken a few bites, or if the circumference of the center of the roller is significantly reduced, or the foam covering on a PVC-type roller has worn off, it's probably time to invest in a new one.
Foam rollers aren't the only way to self-massage...
Gaiam Restore Hot/Cold Foot Massage Roller, $15
Pop this small cylinder in the freezer or warm water--your choice--before rolling out tightness or pain from foot problems like heel spurs and plantar fasciitis.
amazon.com 
Daily Deal: These Recovery Tools Will Relieve Your Crazy-Sore Muscles
Easily stashed in a carry-on bag, this nubbed ball and companion tension relief bar target knots on the go.
rejuvenationrehab.com
Addaday Ultra Roller Plus Series C, $37-$40
The sphere-shaped gears on this sticklike device mimic the kneading of a massage therapist's elbow. Its small, red cog is ideal for shins and calves.
addaday.com
Theres Nothing Better for Sore Muscles Than This Trigger Point GRID Foam Roller
The frame--which adjusts for different leg sizes--provides the force, so you don't have to use much arm strength to really knead muscles.
rollrecovery.com
your foam roller
Sports massage therapists use a combination of methods--from slow strokes to targeted pressure--to loosen tight muscles and break up knots. Kyle Stull, M.S., a trainer and massage therapist, says to get the most out of a foam-rolling session, you should mix up your technique as well.
Start by rolling the inside, outside, and middle of a muscle slowly all the way from joint to joint (knee to ankle, knee to hip). When your long rolls reveal a point that's tender, linger on that spot until the tension dissipates--usually for 20 to 30 seconds. But stop sooner if you're in real pain: Do too much, too soon, and you'll create the opposite effect, tensing up your muscles. To work out stubborn sore spots, keep the foam roller in a targeted position while moving your closest joint. For instance, when rolling your calves, stop and maintain pressure on a tight spot while flexing and extending your ankle.
Cindy is a freelance health and fitness writer, author, and podcaster who’s contributed regularly to Runner’s World since 2013. She’s the coauthor of both Breakthrough Women’s Running: Dream Big and Train Smart and Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries, a book about the psychology of sports injury from Bloomsbury Sport. Cindy specializes in covering injury prevention and recovery, everyday athletes accomplishing extraordinary things, and the active community in her beloved Chicago, where winter forges deep bonds between those brave enough to train through it.
