When it comes to staying fighting fit and gym-ready, it’s vital that your recovery as seriously as you take dumbbell exercises or mastering the latest clean variation. We’re not talking about a cursory calf stretch at the start or end of a session, either. To properly improve flexibility, reduce joint stress and speed up muscle recovery through improved circulation, you need invest in a foam roller. And no that’s not something you’ll find in your local hardware store.

“A foam roller is a padded piece of equipment that aids in the application of pressure to your fascia, a connective tissue that layers your muscles,” explains Leo Savage, a trainer at London’s Third Space gym. “By rolling out, you’ll loosen the fascia, subsequently increasing your circulation and improving your mobility. Regularly rolling out aids with injury prevention as you eliminate scar tissue and release trigger points that would ultimately restrict movement and increase your injury risk.”

In other words, if you want to keep training, you have to take care of your biomechanics. Which is true for both the amateur athlete whose body might not be ready for the strains of exercise, and the seasoned pro, who hits the gym one too many times each week.

It’s not just the PTs who back foam rolling, either. A plethora of recent studies have backed up the call to include one in your gym bag. Research from the School of Human Kinetics and Recreation found that just two minutes of foam rolling can improve knee range of movement by 12.7%, as well as lessening the impact of delayed onset muscle soreness. Other studies show that regular foam rolling can improve long-term flexibility, as well as improving strength and speed. It’s time to roll out the benefits.

How To Use a Foam Roller

As with any gym equipment technique is everything, and a bad workman blames his tools. “A tool is as good as its user,” says Ricky Warren, head coach at Body Weight Gurus. “Most commonly, a foam roller’s large surface area makes it ideal for use on the back and legs. It should be used daily to keep the body supple.”