Fitness

Foam Rolling 101

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There’s a lot of buzz around foam rolling. Walk into any gym or physical therapy clinic, and you’ll see these cult favorites in a variety of shapes and sizes. 

Is there one in your house staring at you right now? Are you a regular roller? Or does it collect dust like all the other home fitness gear? 

In some ways, foam rolling has become the new go-to solution for troubleshooting musculoskeletal aches and pains. 

But why?

What is foam rolling actually doing? Is it worth all the hype? 

Let’s explore.

Disclaimer: Always seek proper instruction before initiating an exercise program. Not everything is great for everyone! Consult with your qualified health care practitioners for an exercise program tailored to your needs. Stay healthy and injury-free people! Read the full disclaimer.

Anatomy

Before we get rolling (pun intended), it’s essential to know a little something about the anatomy. Let’s quickly review muscles, tendons, and fascia. 

Anatomy illustration of the structure of skeletal muscle.
designua / bigstockphoto.com

Muscles

Muscles are made of soft tissue, arranged in fibers, that contract (shorten) and relax (lengthen) to produce movements. 

Tendons

Tendons connect muscle to bone. While we’re not directly foam rolling over these tissues, tendons have receptors that communicate with the brain and spinal cord to relay information. They produce movement by telling the muscle to contract or relax. They play an important role in the stretch response that allows you to move through more range of motion (ROM) after. 

Fascia

Fascia is a complex topic by itself. But let’s try to keep it simple.

Fascia (fun fact: Latin for band) is its own network of connective tissue, continuous throughout the body in various layers. It’s composed of mostly collagen, like a fabric that encases tissues and organs to hold everything together. 

That slimy layer between the raw chicken breast and the skin, that’s fascia.

That cobweb stuff when you pull it apart? Also fascia.

It’s everywhere. Now you’re caught up. 

Fascia remains somewhat mysterious and poorly understood; however, we do know fascial restrictions can lead to movement imbalances and chronic pain.

It’s all connected, and fascia is an integral part of our structure for producing those beautiful, healthy movement patterns. 

If you’re super curious about fascia and want a more detailed explanation, this website is a great resource. 

What is foam rolling?

Foam rolling is essentially a tool to give yourself a cheap massage, with the hopes of feeling less pain, tightness, and increasing overall mobility.

Your body weight is used to apply pressure and slowly roll over an area to mobilize tissue.

You will also hear the terms trigger point release and self-myofascial release used. Typical spots to foam roll are quads, hamstrings, glutes, lats, etc.

Close up view of woman exercising with foam roller at gym
michaelheim / bigstockphoto.com

Even though self-massage is the most common use, there are other uses for foam rollers, including joint mobility exercises and as a prop for stability exercises such as in Pilates.

There are so many kinds of foam rollers! If you’ve ever tried to buy one and been overwhelmed by the choices, you’re not alone. 

It depends on what you’re looking for and how much pressure you need.

The denser the roller, the more pressure you get. Foam rollers come in different shapes, sizes, textures, densities, price points you name it. There’s something for everyone.

Check out the full selection of foam rollers at ProSourceFit!

What does foam rolling do?

Here’s where things get a little sticky. Let’s take a look at what the current research says. 

Cheatham et al. concluded that foam rolling may be effective for enhancing joint ROM for both pre and post-exercise.

There is some evidence that foam rolling after high-intensity exercise may help decrease perceived pain from DOMS (delayed-onset muscle soreness – that next-day pain that lets you know you did something.)

Foam rollers are often used as part of a warm-up and in recovery. No adverse effects on performance have been found when foam rolling as part of a warm-up.

The benefits of foam rolling may be more significant when combined with a consistent static stretching program post-activity.

There’s no consensus on a standard prescription (how long, how much pressure, how quickly to move over the tissue, etc.). Most studies were somewhere in the 30 seconds to 2 min per area neighborhood. 

If you’re trying to release spasm and restrictions, slow and steady probably has a better chance at winning the race. A few quick rolls aren’t going to get you there. That’s like stretching for 2.3 seconds and declaring yourself good to go. 

What’s going on behind the scenes?

Surprise, surprise

Even though it’s popular, there isn’t that much research on foam rolling. There are some theories on how we get the above benefits, but not everyone agrees. 

So put on your lab coat because we’re getting into the science.

Running Cycle Anatomical Illustration Isolated Over White Contains Clipping Path Running Cycle Anatomical Illustration Isolated Contains Clippi
© PixelRockstar.com

Wiewelhove et al. reviewed some proposed theories on the underlying mechanisms. There’s always more going on behind the scenes than the muscle, tendon, and fascia we discussed earlier. 

Mechanical effects

There can be mechanical effects from applying direct pressure to skin, muscles, and fascia by reducing tissue adhesion and muscular spasm.

This pressure and movement also increases temperature. Fluids then become less viscous and circulate more easily. 

Motion is lotion. 

Pain modulating effects

The direct pressure also inputs sensory information into the neurological system producing pain modulating, analgesic-like effects.

This decreases our perception of pain and makes us feel better. The pressure also elicits a relaxation response contributing to improved ROM.

Physiological effects

There may be physiological changes, including increased blood flow and circulation and the release of inflammatory chemical mediators during the breakdown of trigger point and spasm.

These chemical mediators flood in like a microscopic clean-up crew to help start the healing and restore balance again.

Psychosocial influences

And of course psychosocial influences include the perception of improved well-being and the placebo effect. 

Because everybody’s doing it…

It’s important to note that research is still emerging and several of the studies do have limitations.

Which is these theories is the biggest influencer? I guess we’ll have to do more research. The standard science answer. 

Biggest foam rolling mistakes!

What could go wrong? Famous last words…

Don’t just grab that roller and go to town. Listen to your body!

More aggressive isn’t better. 

There will be some discomfort similar to receiving a massage over cranky tissues.  Severe pain is not necessary.  It is always recommended to seek proper instruction for techniques to avoid injury. 

Don’t just make stuff up or copy the random dude in the corner!

It’s important to know if you have any conditions before adding this modality into your routine. Some of these are common sense, but some may be surprising. Foam rolling may not always be safe! 

Some usual suspects for precautions and contraindications include:

  • Pregnancy
  • Recent injury/surgery
  • Open wounds
  • Over tumors/malignancies
  • Blood clots
  • Fractures
  • Direct pressure over body prominences (such as the lumbar spine and lateral hip)
  • Direct pressure over arteries, veins, nerves, abdomen
  • Osteoporosis
  • Other systemic medical conditions
  • Neuropathies

Again, this is not a complete list, just some common precautions/contraindications.

One of the most common mistakes in healthy populations is aggressively rolling over the IT Band and bony prominence on the outside of the hip, known as the greater trochanter.

Why is this important?

Throughout the body, there are structures called bursa. These are fluid-filled sacs that act as cushions between muscles, tendons, bones, and joints. There’s one on the outside of the hip, and it’s a common area for bursitis.

Don’t give yourself bursitis. Spoiler alert, it hurts. 

If you’re looking for “how to” foam roll different body parts, the My Fitness app even has a foam roller stretches in the custom workout generator section!

Choose what you want to focus on and start learning how to perform foam roller stretches.

Takeaways

Research is still emerging. Foam rolling can be a great adjunct to a stretching and mobility program when appropriately used. As always, the best results come from a well-rounded fitness program.

Foam rolling is not a cure-all. And you can’t stretch the IT Band with a roller no matter how hard you try.

Make sure it’s safe for you to be rolling! Get proper instruction. 

Will foam rolling make you feel better in the short term?

Maybe. 

Will it turn you into an action hero?

Probably not. 

P.S. – Don’t forget to check out my value packed Resource page, where you can find where you can find information about products and free resources around the web that I mention in my articles, all in one place.

Featured image credit: Satyrenko / bigstockphoto.com

References

Aboodarda SJ, Spence AJ, Button DC(2015) Pain Pressure Threshold of a Muscle Tender Spot Increases Following Local and Non-local Rolling Massage. BMC Musculoskeletal disorders. 16:265.doi: 10.1186/s12891-015-0729-5

Cheatham, SW and Stull KR(2018). Roller Massage: A Commentary on Clinical Standards and Survey of Physical Therapy Professionals – Part 1.International Journal of Sports Physical Therapy, 13(4): 763–772. 

Romero-Moraleda B, Gonzalez-Garcia J, Ceullar-Rayo A, Balsalobre-Fernandez C, Munoz-Garcia D, and Morencos E(2019). Effects of Vibration and Non-Vibration Foam Rolling on Recovery after Exercise with Induced Muscle Damage. Journal of Sports Science & Medicine. 18(1): 172–180. 

Wiewelhove T, Doweling A, Schneider C, Hottenrott L, Meyer T, Kellmann M, Pfeiffer M, and Ferrauti A (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Fontiers in Physiology.10: 376. doi: 10.3389/fphys.2019.00376

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10 Comments

  • Lisa

    I’d never heard of foam rolling but it sounds like a great way to give your self a massage and increase your blood flow. I have to try it sometime 🙂

  • Emelia

    This is something I definitely want to try! First time I’ve actually read about it, and perhaps will add to my Yoga sessions every day 🙂 Thx!

  • Jimmy

    I really like foam rolling because it helps me feel better after long workouts. It helps me loosen up my muscles and they recover much quicker. Foam rolling is a must in my opinion. Speaking of which I am going to do something this morning.

  • Timothy Lin

    Excellent article. Who knew that “foaming” could be so involved. Perhaps a future blog addressing foam rolling vs using an exercise ball. Pictures are a nice touch. What a great idea! 😉

    Keep the creative writing style coming!!!

    • Maura Blackstone

      Right? Seems so simple but what the body does for us is so complex. Thanks for reading, glad you enjoyed the article!

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