A foam roller is a cylindrical tool used for self-myofascial release. By rolling body weight over the foam, users apply pressure to tight muscles and fascia, helping to break up adhesions and increase blood flow. Regular foam rolling can reduce muscle soreness, improve flexibility, and speed recovery after intense training. It is an essential recovery tool for athletes and fitness enthusiasts alike. Foam rollers come in different densities and textures, from soft for beginners to firm for deep tissue work. They can be used on the calves, thighs, back, and glutes.