How Long Should You Foam Roll?
A common approach is a few minutes per muscle group, moving slowly and pausing on tight spots — not rolling fast for ages. Many people roll for a short session before a workout to warm up or after to wind down, spending maybe 30 seconds to a couple of minutes on each area like calves, quads, or upper back. There's no need to spend a long time on any one spot.
A few sensible guidelines: keep it tolerable, not agonizing — "good discomfort," not sharp pain; breathe and move slowly; and avoid rolling directly on joints, bones, or your lower back. With a firm cork roller especially, ease into the pressure rather than dropping full weight. Rolling is for general mobility and comfort; if something hurts sharply or you have an injury, see a professional rather than rolling through it. More in cork yoga & massage tools.
This article is general information, not medical advice.