Ditch the fancy massage guns and expensive recovery gadgets — there’s an affordable fitness device that experts say could be the secret to relieving muscle tension and improving flexibility. Foam rolling, a form of self-massage that costs just $19 to start, is gaining attention from physical therapists and fitness professionals as an essential wellness practice.


Why everyone is talking about foam rolling


Physical therapist Winnie Yu, DPT, CPT, explains that foam rolling isn’t just for athletes anymore. This simple exercise, technically called self-myofascial release (SMR), works like a deep tissue massage you can give yourself. The best part? You don’t need any special training to get started.




The science behind the relief


When you foam roll, you’re actually targeting something called fascia: the connective tissue that wraps around your muscles like a web. Structural integrator Jessa Zinn explains that this tissue can become tight and restricted, leading to that uncomfortable, stiff feeling that many people experience after sitting at a desk all day or after an intense workout.


What this means for your body


The benefits of foam rolling go far beyond just feeling good. Here’s what experts say regular rolling can do:





When should you roll for best results?


Unlike some wellness practices that require strict timing, foam rolling is flexible. Physiotherapists recommend rolling to warm up before training musclesafter exercise to prevent pain, or even while watching TV to release daily tension.


The beginner’s guide to getting started


For those new to foam rolling, experts recommend starting with larger muscle groups:



How it feels


While foam rolling doesn’t have to be painful, you may experience what experts call “good discomfort” – similar to getting a deep massage. If you feel sharp pain, that is your signal to release the pressure or move to another spot.


Choose your perfect foam roller


Not sure which roll to buy? Here are expert-recommended options for every budget:



Why age matters


As we age, our fascia naturally becomes less flexible. Regular foam rolling can help maintain mobility and reduce stiffness, making it particularly beneficial for adults over 40. In fact, it’s a gentle form of self-care that is safe for most people to practice regularly.


The secret to training improvement


Eligibility Enthusiasts are discovering that foam rolling before exercise can improve performance. “It’s like waking up your muscles,” Yu explains. “When you roll before you exercise, you prepare your body to move more efficiently.”


Beyond just muscles


The benefits of foam rolling go beyond physical relief. Many people find that it helps to create a mindful moment in their day. Zinn suggests using rolling time as an opportunity to check in with your body and release both physical and mental tension.


Make it part of your routine


Experts recommend starting with just 5-10 minutes of foam rolling per day. You can divide this time between morning and evening sessions, focusing on areas that feel particularly tight. The key is consistency rather than long sessions.


The game changer for recovery


For anyone dealing with everyday aches and pains, foam rolling offers an accessible solution. Whether you’re recovering from a workout or just dealing with the effects of a long day at your desk, this simple tool could be the answer to better mobility and less muscle tension.


Looking ahead


As more research emerges about the health benefits of fascia, foam rolling will likely become an even more important part of wellness routines. It’s an investment in your body that doesn’t require a big financial commitment – ​​you just need to spend a few minutes caring for your muscles.




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Nebraska judge's ruling moves the state closer to legalizing medical marijuana - WRIC
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District judge tosses lawsuit against Nebraska medical marijuana petitions - KOLN
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - The Washington Post
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Metrc debuts labeling feature to ease cannabis inventory challenges - MJBizDaily
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - ABC News
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Ragwort weed hits Pāmu hard - Farmers Weekly
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Nebraska judge dismisses challenges against medical marijuana petitions - Kearney Hub
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Nebraska medical marijuana legalization is closer to reality after judge's ruling but an appeal is likely
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Florida picks 22 applicants for medical marijuana dispensary permits - Marijuana Business Daily
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - Winnipeg Sun
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Nebraska medical marijuana legalization is closer to reality after judge's ruling but an appeal is likely
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Alert: Nebraska medical marijuana legalization is closer to reality after judge’s ruling but an appeal is likely - The Pioneer
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Nebraska medical marijuana legalization is closer to reality after judge's ruling but an appeal is likely
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Inside Sunderland's medical cannabis boom
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US woman finds marijuana instead of burrito in package she ordered from Uber Eats
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - ABC News
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - WDRB
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Lancaster County District Court rules decision to legalize medical marijuana in Nebraska should s...
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Discounts and Best Deals for cannabis products online | 50% Off Everything (Excludes Accessories)
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urban-gro Expands Cannabis Sector Offering with Launch of New Processing and Extraction Division
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Nebraska judge's ruling edges the state closer to legalizing medical marijuana - Delta Optimist
Published 18 hours ago
Nebraska judge’s ruling moves the state closer to legalizing medical marijuana - Toronto Star
Published 18 hours ago
Nebraska judge’s ruling edges the state closer to legalizing medical marijuana - Toronto Star
Published 18 hours ago
Nebraska medical marijuana legalization is closer to reality after judge’s ruling but an appeal is likely - KOB 4
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Nebraska judge dismisses challenges against medical marijuana petitions - Omaha World-Herald
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Lectures on Tap - "The History of Cannabis" Tickets, Tue, Dec 3, 2024 at 6:30 PM
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Verdict reached in case over legality of medicinal marijuana in Nebraska
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YouTube's High Science Is A Must-Watch For Cannabis Enthusiasts - Benzinga
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Nebraska judge sides with medical marijuana advocates in petition signature case
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Alcoholic Beverage and Cannabis Administration padlocks 14th illegal cannabis business’ doors in DC - DC News Now | Washington, DC
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Fruit-Flavored Cannabis Strains: A New Trend in Cultivation - Premium Seed Market
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Ohio's embrace of legal weed driving push for OSP to get new drug detection tool - MSN
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Florida Cannabis Industry Expands with New Vertical Licenses: Full List of Winners - stupidDOPE.com
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Mankato city council passes cannabis retail ordinances - KEYC
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Verdict reached in case over legality of medicinal marijuana in Nebraska - Nebraska Public Media | News
Published 18 hours ago
Nebraska voters decision to legalize medical marijuana will stand - KETV
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Two applicants from Owensboro among first selectees for medical cannabis dispensary licenses
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Kentucky Awards First Medical Cannabis Dispensary Licenses - Benzinga
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Berlin's Justice Senator Says Cannabis Law Benefits Mafia-Like Structures And It Should Be Repealed - Benzinga
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Ohio's embrace of legal weed driving push for OSP to get new drug detection tool - WLWT Cincinnati
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Judge rules in favor of Nebraska medical marijuana petitioners - WOWT
Published 18 hours ago
Democrats Make Last Plea to Biden to Change Marijuana Law Before Trump
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District judge sides with Nebraska medical cannabis ballot sponsors in legal challenge
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B.C. crime news: Illicit cannabis, submachine-guns seized from West Van home | Vehicles, home damaged in Pitt Meadows shooting - MSN
Published 19 hours ago
Democrats Call On Biden to Limit Marijuana Prosecutions Before End of Term
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Some question the selection process of KY Medical Marijuana Business Licenses - WCHS
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You Won A Delaware Cannabis License: Now What? | Canna Advisors
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Community Resource Fair - Cannabis Use Effects on Young Brains - YouTube
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Democrats Call On Biden to Limit Marijuana Prosecutions Before End of Term - Common Dreams
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District judge sides with Nebraska medical cannabis ballot sponsors in legal challenge - Nebraska Examiner
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How Marijuana Seeds Can Help For Everyday Medicine - gdhsgd.webworker-ag.de
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Federal Health Officials 'Rejected' DEA's Request To Testify At Marijuana Rescheduling ...
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Cannabis Client Alert – Week of November 26, 2024 - Dentons
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Flatliners - by Todd Harrison - Cannabis Confidential - Substack
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urban-gro Expands Cannabis Sector Offering with Launch of New Processing and Extraction Division - AccessWire
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AG suing Mesa County-based company - AOL.com
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Landlord faces £10,000 bill after tenants turn rental into cannabis farm - The Telegraph
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US: Uber Eats burrito delivery turns out to be marijuana - The Times of India
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THC 101: Answering your top questions - YouTube
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Democrats Make Last Plea to Biden to Change Marijuana Law Before Trump - The New Republic
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Cannabis wholesale platform LeafLink buys Leaf Trade - Marijuana Business Daily
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Cannabis license lottery on hold in Minnesota - ABC 6 News - kaaltv.com
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What to expect from next week’s cannabis rescheduling hearing
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Bellevue family 'ecstatic' over medical marijuana lawsuit's dismissal
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Trump's CDC Pick Dave Weldon A Setback For Marijuana Policy - GreenPharms
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Kentucky awards 1st medical cannabis licenses to 36 dispensaries around the state - WDRB
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TORUS | CLUTCH Cannabis (Rec) | 11537 Rainier Avenue South Seattle, WA 98178
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St. Louis County Board approves cannabis ordinance - WDIO
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Your Certified Cannabis Banking Experts | Community Choice Credit Union
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Uber Eats driver finds marijuana in burrito meal
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Ban on cannabis is harming millions; it must be lifted: Viki Vaurora
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Cannabis Drinks - Burnt River Farms
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A new leaf: Unlocking cannabis’ therapeutic value
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Cannabis and family holidays - Thirst Colorado
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Drug Legalization: A Discussion on Legalizing Cannabis in the U.S. - GW Calendar
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Navigating Cannabis Leasing: Legal and Practical Considerations for Landlords - JD Supra
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Alcohol, weed equity - Riverside Brookfield Landmark
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Carlton County bans marijuana consumption in public spaces - Cloquet Pine Journal
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Australian Medical Cannabis Documentary Crowdfunder Reboot - HempGazette
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Medical Marijuana Texas - Dr. B's Compassionate Care
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Colorado Springs Narrowly Legalizes Recreational Cannabis Sales, but Questions Still Remain
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Cannabis: A cultural gift
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DEA Posts Details On Next Week's Marijuana Rescheduling Hearing, Including Live Stream ...
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DEA Posts Details On Next Week's Marijuana Rescheduling Hearing, Including Live Stream And Documents Portal - Marijuana Moment
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Recreational Cannabis - NJ LEAF
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Medical Cannabis: Compassionate Care at NJ Leaf
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Kentucky issues medical marijuana permits amid out-of-state controversy - Marijuana Business Daily
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Lancaster County District Court rules decision to legalize medical marijuana in Nebraska should stand
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Chillicothe looks at regulating marijuana sales in city, community shares thoughts
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Mankato limits cannabis retailers to four, sets strict zoning rules - Star Tribune
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Softrim™ Robotics-Based Cannabis De-Leafing System Launching at MJBizCon 2024 - The Malaysian Reserve
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Surrey RCMP seize 700 lbs of illicit cannabis, submachine guns, $145,000 in cash - Voiceonline.com
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Buy Cannabis for to feel Happy - Highway 90
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Nonprofit Group Calls On Biden To Pardon Cannabis Prisoners - Forbes
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Thieves steal $21,000 worth of marijuana from Bay County shops | Crime | abc12.com
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Letter to Biden Admin Re: Marijuana - Barbara Lee
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'Often tied to organised crime groups' - Large cannabis grow recovered from farm building - Shropshire Star
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RCMP, Border Services seize $180k of cannabis at Pearson Airport - Toronto Star
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Traveller packed about 62 kilograms of 'concealed' cannabis on flight to England: RCMP
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New Jersey Uber Eats Driver Discovers Burrito is Actually an Oz. of Marijuana - PEOPLE
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Thieves steal $21,000 worth of marijuana from Bay County shops - WJRT
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Driver fails field sobriety test after allegedly smoking cannabis: Trail RCMP - Trail Times
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DEA to Hold Hearing on the Rescheduling of Marijuana
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Cannabis coffee shop Lazydaze brings bud and java to St. Mary's Strip - MySA
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Cannabis company Canopy Growth appoints Luc Mongeau as CEO - Marijuana Business Daily
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Trump Administration Could Boost Crypto Growth and Adoption in 2025 - Knewz
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Douglas mayor, city commissioners approve medical cannabis application - WALB
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Kentucky selects its first batch of medical marijuana dispensaries. What comes next? - Lexington Herald Leader
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Lawsuits Contest Minnesota Cannabis Agency's Social Equity Application Denials
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South African hemp industry set for 'tenfold' rise in legal THC limits - SA People
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Can marijuana use affect child custody in Washington State? - YouTube
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$180K of marijuana bound for Germany found at Toronto Pearson Airport in Mississauga - insauga.com
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Survey finds number of Hoosiers support cannabis regulations | News Banner
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Loma company accused of selling weed to minor, using illegal marketing tactics in lawsuit by Attorney General - KJCT
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Loma company accused of selling weed to minor, using illegal marketing tactics in lawsuit by Attorney General - KKCO
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Cannabis Program Overview - YouTube
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Holiday Gift Guide 2024: The Most Luxurious Accessories For Cannabis Enthusiasts - Forbes
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Michael Bronstein Talks 2025 Expectations For The Farm Bill - The Dales Report
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B.C. crime news: Illicit cannabis, guns seized from West Van home - Vancouver Sun
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The Mom's Guide To Cannabis | The Green Room #8 - YouTube
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Surrey RCMP seize illicit cannabis from West Vancouver home - CityNews Vancouver
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AOAC is Now Accredited for Cannabis and Hemp Oil PT
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Four Northern Kentucky businesses awarded medical marijuana dispensary licenses - Cincinnati Business Courier
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Give the gift of relief at Your CBD Store - Navarre Press
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Pike to get two medical marijuana dispensaries; Floyd to get one - Mountain Top Media
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Industry Players Weigh In On Farm Bill Draft Restricting Hemp THC - Shanken News Daily
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Some Ohio marijuana dispensaries offering Green Wednesday deals similar to Black Friday
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National Safe Driving Week Warns of Cannabis Risks - MorinvilleNews.com
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Some Ohio marijuana dispensaries offering Green Wednesday deals similar to Black Friday - WOSU Public Media
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Telford cannabis farmer in custody after being caught with more than 260 plants
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Huge £150k cannabis factory hidden at Worcestershire farm building raided - Birmingham Live
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Meet the lawyer who set up his own cannabis company - The Australian Financial Review
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Traveller at Toronto Pearson airport caught with 45 kg of weed in her luggage: RCMP - CTV News Toronto
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Federal Marijuana Banking Legislation Could Still Pass By Year’s End, But Time is Running Out
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Did Louisville Receive Any Weed Dispensary Licenses From Kentucky's First Round? - Louisville Eccentric Observer (LEO Weekly)
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Germany-bound traveller from Canada caught carrying 45 kilos of weed in her luggage: Toronto Airport RCMP - CP24
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Nevis Brands expands Major branded cannabis beverages into Oklahoma - Proactive Investors USA
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Australia at a Turning Point: Nationwide Cannabis Legalization Vote - Blimburn Seeds
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Medical Cannabis Dispensary Lottery Awards Several Businesses In West Kentucky | WKDZ
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Ohio Lawmakers Want to Make Cannabis Illegal Again
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Gustine extends term agreements with local cannabis businesses - West Side Index & Gustine Press-Standard
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City Council introduces ordinance which amends marijuana licensing - WTVB
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Burglars ransack Bay County marijuana shop of $21K in bud; suspected in similar break-ins - MLive.com
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Budding entrepreneurs take first steps into Delaware's legal marijuana industry - WDEL
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Cannabis loophole allows unregulated hemp products to bypass New Mexico laws
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Nebraska judge's ruling moves the state closer to legalizing medical marijuana
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Kentucky reveals medical marijuana dispensary sites, including 4 in Northern Kentucky - YouTube
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Several Northern Kentucky businesses receive dispensary licenses during medical cannabis lottery - WCPO 9 Cincinnati
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Man gets 13 years for importing cannabis - Cyprus Mail
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biden-marijuana-letter - DocumentCloud
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Ohio Bill Would Crack Down on Intoxicating Hemp Products
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AROYA Unveils Industry-First Automated Dryback Tracking Feature for Precision Cannabis Cultivation - The Manila Times
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Ohio Bill Would Crack Down on Intoxicating Hemp Products - Cleveland Scene
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Pair convicted on cannabis charges to be deported - BBC
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What's next for Nebraska medical cannabis, paid sick leave, abortion, school choice
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New York's Legal Marijuana Market Set To Pass $1 Billion In Sales By End Of 2024
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Kentucky Holds Lottery To Award First Medical Marijuana Dispensary Licenses
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Biden Should Expand Marijuana Pardons And Issue New Cannabis Prosecution Memo Before His Term Ends, Lawmakers Say - Marijuana Moment
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Marijuana education program draws interest at Bellarmine University - The Courier-Journal
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Thrive Capital, Tiger Global-Backed Cannabis Wholesale Platform LeafLink Buys Leaf Trade: Co. Will Process ~$9B In Annual GMV - Benzinga
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Florida approves 22 applicants for medical marijuana dispensary licenses
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Wandering Bud finds niche in 'heirloom quality' cannabis smoking accessories
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Sioux Falls woman cited for weed, more - nwestiowa.com
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How Ohio’s recreational marijuana sales compare to Michigan
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Mankato limits cannabis retailers to four, sets strict zoning rules
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Pair convicted on cannabis charges to be deported to Malaysia - BBC
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Thai Hardcore Unit Whispers Weed Out the Fake On "Wisenheimer (You Were Never One of Us)" - Knotfest
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Teens learn about the dangers of cannabis and smoking while having fun - NNSL Media
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Federal Policy Could Add $3 Billion To Cannabis Industry: On Track To Reach $55 Billion By 2030 - Benzinga
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Students learn about the dangers of cannabis - The Southern News
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Nebraska Judge Dismisses Legal Challenge to Medical Marijuana Initiatives Approved by Voters
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