Though hotly debated, a 2019 meta says foam rolling can help reduce pain and increase flexibility without reducing performance.
Those outcomes can mean the difference between a workout that gives great results and one that leaves you injured.
In our facility, we consistently see that people who spend five minutes or less briefly foam rolling their entire body consistently feel better, perform better, and correct dysfunctional movement patterns much faster.
Our opinion is that every time you step into the gym, you should strive to accomplish three goals.
Move hard enough to improve the strength of one of your systems
Move smart enough to improve your quality of movement
You will be hard-pressed to find a tool that gives is high of a return on investment as a foam roller!