The Fitness Mad Studio Pro EPP 30cm Foam Roller is great for self-massaging, improving circulation and reducing injury. It can be used before exercising as an alternative to or in addition to warm up exercises.  It can also be used after your workout to relax tight and aching muscles.  Using a foam roller can help roll out lactic acid that has built up during exercise, helping recovery and reducing the risk of injury. This massage roller is made from high quality and very durable EPP, which is lightweight and recyclable. This 30cm roller is perfect for use on arms, quads, hamstrings, calves and glutes and is small enough to be easily carried in your gym or sports bag.