Does Foam Rolling Work?
If you have been to a gym before, you’ve probably seen the cylinders made of foam- aptly named foam rollers. While benefits of foam rolling have been greatly debated, this article is going to give the full run down of how they work and if you should consider incorporating them into your routine.
How do they work?
Foam rollers are used for self-myofascial release. Our muscle fibers are surrounded by soft tissue called fascia which can feel tight or sore after workouts. By rolling the fascia, you are manipulating the soft tissue which can help reduce myofascial restrictions, hydrate tissues, and promote cellular responses (Clark, et al. 2014). Foam rolling can also modulate pain via input from mechanoreceptors (Clark, et al. 2014).
Choosing the right foam roller
There are several factors that will determine the efficacy of a foam roller. These factors are- pressure, density, texture, and diameter. Increased pressure, density, texture and decreased diameter will all lead to a more aggressive roller. For example, traditional rollers are made from a smooth, soft foam and will be more gentle than a roller made from PVC, which is very dense. For those that may find it difficult to support their own body weight, using a hand-held roller can be a good substitute.
In cases where a more intense release may be needed, a ball may be used. The high density to small surface area ratio can help to increase pressure and also target a more specific region compared to a roller. Common balls used for myofascial-release are lacrosse balls, tennis balls, softballs, and many stores now carry mobility balls that are designed for tissue modulation.
Foam-rolling affect on performance
According to a meta-analysis done by Wiewelhove, et al., foam rolling can provide several positive impacts on performance. Foam rolling done before exercise improved sprinting and flexibility and foam rolling done after exercise helped improve flexibility and relieve pain (Wiewelhove, et al. 2019). Small improvements in strength were also noted (Wiewelhove, et al. 2019).
Conclusion
Foam rolling may not be for everyone, but can be most useful to use before flexibility training as it can help to elegonate myofascial tissue. Foam rolling can also aid in decreasing muscle pain and soreness, which can be useful in decreasing recovery time needed between workout sessions.
Clark M. Lucett S. Sutton B. G. & National Academy of Sports Medicine. (2014). Nasm essentials of corrective exercise training (First edition revised). Jones & Bartlett Learning.
Wiewelhove T, Döweling 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. Front. Physiol. 10:376. doi: 10.3389/fphys.2019.00376
