Education
Welcome to the ROLL Recovery Education page. Here you'll find useful tips and tricks for how to use ROLL Recovery products as well as maintenance tips. ROLL Recovery products were designed to be easy to use, extremely functional and help you get the most out of your body. If you have any questions not answered on this page, always feel free to get in touch.
R8 How To
You've purchased an R8 or better yet received one as a gift (lucky!). Now it's time to learn how to use it. Watch the videos below for the best ways to use the R8. You may have found other ways to use it, and that's great! We are always learning as well.
R8 How To IT Band
One of the questions we're asked the most, "how to you easily get the R8 on"? Here is your answer and great tips on using the R8 on the IT-band.
R8 How To Calves
Another top question we get is what is the best way to use the R8 on the calves and stay off the shin bone? Here is the answer.
R8 How To Arms
You mean the R8 works on arms as well!? Yes, and it feels amazing. Here are some great tips for using the R8 on the arms.
R8 Maintenance
The R8 was designed to be mostly maintenance free, but there are a few things you can do to ensure a long life for the R8. Here you'll also find tips on replacing certain components.
R8 Maintenance Replacing Inserts
Want to change the R8 inserts to the SuperPlush or SuperDeep? It's easy...
R3 How To
The R3 was designed to be a versatile tool to tackle the most tricky areas. The Plantar Fascia. But did you know it also works well as a small body roller?
R3 How To Foot
The foot is the most complex structure in our body. Get the most out of your R3 and learn how to tackle the stubborn Plantar Fasciitis.
StretchMat How To
Learn why the StretchMat should be in every athlete's arsenal.
StretchMat How To Fold
Unlike any other stretching or yoga mat in the world, learn what makes the StretchMat unique.
Pro's Pre/Post Recovery Routine
We're catching up with the pros to learn what they do before and after their workouts.
Gesa Krause
We are so excited to have the 2019 IAAF World Athletics Championships Bronze medalist in steeplechase from Germany, Gesa Krause, training in our neck of the woods - Boulder CO. She’s now gearing up to compete in her third Olympic Games! Find out why she has plantar and tibialis issues with her left foot and what she does to keep it under control.
Sophie Johnson
Cyclist and coach, Sophie Johnson, travels the world and trains hard after two back operations. She's committed to her dynamic hamstring and hip flexor routine and "Married the R8."
Nell Rojas
Elite American Distance Runner, Nell Rojas, isn’t just a talented 2:28:06 marathoner. She spends a lot of her time coaching alongside her Dad at Rojas Athletics in Boulder, CO. Learn some of her tricks for big toe mobility!
Rosie Edwards
Great Britain long distance runner, Rosie Edwards, shares her deep detailed routine on a beautiful summer day at Twin Lakes in Boulder, CO.
Tripp Hurt
Meet Tripp Hurt. Professional track runner, graduate student and logging hours at an internship - he makes time to do the small things that makes all the difference. Watch the 13 things he does to get ready to ROLL.
Matt Hensley
ROLL Recovery Sales Manager and 2:19 marathoner, Matt Hensley, shares five tips to staying healthy and training at your best while working full-time. We all know that sitting in an office chair 40+ hours a week is not very good for the human body. Matt explains ways to prevent injuries and ensure you are at your best on race day.
Bria Wetsch & Aaron Lange
Teamwork makes the dream work. Bria is a pro runner that battled Haglund's Syndrome for years and recently had surgery. Together with her fiancé Aaron, a mountain running enthusiast and licensed massage therapist, they developed a great post-surgery recovery routine. This routine not only made her fully recover but also led to a breakthrough in every one of her racing distances.
Sara Sutherland
We met up with Elite Runner, Sara Sutherland, at one of her favorite trailheads in Boulder – Bobolink – to see what she does to recover before her post-run hunger sets in. If you’ve never learned how to monster walk this is your chance.
Cat Bradley
Champion trail runner, Cat Bradley, is on the up and up. But she wouldn't be conquering these mountains if it wasn't for her recovery routine with a target focus on glute activation.
Brogan Austin
Brogan Austin, the 2018 US Marathon Champion and Tinman Elite athlete, visits Boulder and shows us how he keeps healthy with a focus on strong feet.
Adriana Nelson
Our Co-Founder and 2:28 Marathoner Adriana Nelson shares how she stays healthy and manages her time while running professionally and raising a child.
Alysia Montaño
The Montaño Family came to visit our HQ and of course we had to ask Alysia to share her recovery routine. As a mother of two with a diastasis recti, she has some really great tips to help loosen up the psoas, hip flexor, tensor fasciae latae pre and post run.
Addie Bracy
Learn how professional trail runner, Addie Bracy, quickly warms up before blazing the trails.
Becky Wade
Watch elite marathoner Becky Wade Firth's recovery routine as she tapers for the biggest marathon stage.
Emily Infeld
Check in with “Bowerman Babe” Emily Infeld as she warms up for her strength session at the Colorado Springs Olympic Training Center.
Will & Aisha Leer
Wake up with the Leers and learn about their morning routine to start the day off right. Will is a 3:51 miler and Aisha is an Olympic steeplechaser.
Neely Gracey
Adidas marathon runner Neely Gracey walks us through her warm up routine with her son, Athens.
Lindsay Flanagan
From Boulder, CO, this 2 hour 29 minute elite marathoner shows us her routine to keep the legs fresh while training.
Colleen Quigley
Olympian and professional runner shows us how she uses the R3 Orthopedic Foot Roller and StretchMat after her runs.