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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.

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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.

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R8 How To Hamstring Quads

Learn how to use the R8 on the hamstrings and quadriceps.

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R8 How To Glutes

Did you know the R8 works amazing on the glutes? Yep, and here is how.

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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.

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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.

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R8 Maintenance

Keep your R8 in perfect working order.

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R8 Maintenance Replacing Springs

In case you notice loose springs or need to replace them.

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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?

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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.

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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.

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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.

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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.

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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.

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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.

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Jennifer Bergman

Learn why Jennifer Bergman never leaves the house without her R3.

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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.

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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.

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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.

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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.

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Addie Bracy

Learn how professional trail runner, Addie Bracy, quickly warms up before blazing the trails.

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Becky Wade

Watch elite marathoner Becky Wade Firth's recovery routine as she tapers for the biggest marathon stage.

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Emily Infeld

Check in with “Bowerman Babe” Emily Infeld as she warms up for her strength session at the Colorado Springs Olympic Training Center.

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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.

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Neely Gracey

Adidas marathon runner Neely Gracey walks us through her warm up routine with her son, Athens.

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Lindsay Flanagan

From Boulder, CO, this 2 hour 29 minute elite marathoner shows us her routine to keep the legs fresh while training.

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Colleen Quigley

Olympian and professional runner shows us how she uses the R3 Orthopedic Foot Roller and StretchMat after her runs.