Getting lean and building muscle requires more than just plenty of time in the weight room. To really max out your gains, you’ve got to give your muscles some TLC—and foam rolling is one of the simplest and best ways to boost your mobility and speed your recovery.

Here’s why foam rolling is so effective: When you work out, fascia—the connective tissue that surrounds your muscles—can stiffen, and over time, painful knots can form. Foam rolling breaks up those adhesions, in turn improving your range of motion and reducing muscle soreness. Think of it as a DIY deep-tissue massage.

Material: EPP