Foam rolling is a simple self-manual therapy technique often used to improve flexibility, recovery, and athletic performance. Though much more research is needed to clarify the effects of foam rolling, recent investigations have indicated that it is an effective method for improving flexibility, subjective markers of recovery (i.e. DOMS), and athletic performance. Furthermore, as no optimal sets/reps/duration have yet to be identified, it may be suggested that following recommendations provide the current best guidelines based on the available research.
3-5 sets of 20-30 second repetitions. 3-5 times per week performed on a consistent basis to achieve and retain the chronic effects on flexibility.