Name something that feels better than foam rolling/massaging sore muscles. I'll wait.
known as delayed-onset muscle soreness, or DOMS.
de Mille, who believes it’s likely that foam rolling benefits come from myofascial release plus neurological changes working together, adds that foam rolling may work by helping to tell your nervous system to reduce pain signals from the muscle. But here’s the thing. She says foam rolling shouldn’t hurt—and that’s a sentiment echoed by Costa and Macgregor, too. “Muscle soreness from exercise will feel more pronounced if you apply pressure to the tender area, but foam rolling itself shouldn't really hurt at all,” Macgregor says. “I think that it's dangerous to assume that if foam rolling is painful, that that means it's ‘working.
Giordano echoes that you should never roll your IT band. Mostly, because it’s a waste of time and probably not getting at the root of the problem. “If you’re having IT issues, it’s probably coming from your hip,” Giordano says. He suggests foam rolling at the hip instead, and working someThe best way to reap the benefits is to roll regularly, and to focus on just your muscles.
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