Buzz
Foam rolling appeared unexpectedly around 15 to 20 years ago, skyrocketing in popularity and almost becoming a necessity for effective training. While many of its purported benefits have been proven false, foam rolling remains a useful tool for enhancing recovery and mobility. Let’s uncover the truth behind the misconceptions.
What exactly is foam rolling?
A foam roller is a cylindrical tool, initially crafted from a soft yet firm foam, designed to be placed on the floor. (The material resembles that of a pool noodle but is more compact.) By positioning a body part, such as your thigh, on the roller and moving back and forth, the cylinder massages the area, leveraging your body weight for added pressure.
Essentially, it’s a self-massage technique where you can control the pressure by leaning more into the roller for a deeper effect or using a free limb to reduce the intensity for a gentler experience.
Typically, foam rollers have a diameter of around six inches and vary in length, ranging from a foot for mini rollers to two or three feet for larger versions. They are available in diverse materials, including textured designs and options that are firmer or softer than traditional foam.
When and how should foam rolling be performed?
Foam rolling is commonly incorporated into pre-workout routines as part of a warmup. It targets muscles that will be engaged during the workout or those likely to be stretched. Additionally, it can be a standalone activity, often promoted for “recovery,” which varies in meaning but is generally believed to alleviate muscle soreness. Let’s explore the myths and realities of foam rolling before revisiting how to optimize its use.
It’s unlikely that foam rolling breaks up “adhesions.”
One popular theory about foam rolling involves the fascia that encases our muscles. Fascia refers to the connective tissues surrounding muscles. Some trainers and health experts believe that fascia can sometimes stick to itself or to muscles, forming what they call adhesions.
According to this theory, foam rolling is beneficial because it supposedly breaks up these adhesions. However, scientific research has yet to provide evidence that such adhesions exist. While fascia can adhere to tissues after surgery or injury, this is different from the idea that everyday activities or exercise cause adhesions that require foam rolling or massage to release.
This theory is so prevalent that foam rolling is often referred to as “self-myofascial release.” Yet, studies have found no evidence supporting the existence of these adhesions or the claim that foam rolling “releases” them. A 2019 article on the topic concludes that the term “self-myofascial release” is misleading. This doesn’t mean foam rolling is ineffective, only that the commonly accepted explanation lacks scientific backing.
Foam rolling likely improves mobility and flexibility
For optimal performance during a workout, certain muscles need to be warm and ready to contract, while others should be flexible and stretchable. (Some muscles fall into both categories.) The warmup phase of your workout is designed to achieve these objectives.
Research shows that foam rolling can temporarily enhance muscle flexibility, similar to stretching. Athletes often avoid static stretching before workouts because it can temporarily reduce strength. Foam rolling, however, appears to boost flexibility without compromising short-term strength and power. (Dynamic stretching also achieves this, but that’s a separate topic.)
In certain fitness circles, the backlash against foam rolling has led some trainers to claim that improving mobility or flexibility before exercise is detrimental, as excessive flexibility isn’t always beneficial. However, a proper warmup aims to provide the necessary flexibility for safe and effective exercise. If foam rolling your calves helps you achieve the ankle mobility needed for squats, then incorporating foam rolling (and even static stretching) into your pre-workout routine is beneficial.
Foam rolling might alleviate soreness
Consider foam rolling as a form of massage. While the evidence on massage for muscle soreness and recovery is inconclusive, many people report that foam rolling reduces soreness; scientific studies partially support this claim. Foam rolling may reduce pain sensitivity, which isn’t the same as speeding up recovery, but the key takeaway is that people use it because it feels good.
Ultimately, the main takeaway is this: If foam rolling eases discomfort when you feel a “knot” in your muscle or helps reduce soreness so you can continue your workout routine, then it’s worth doing, regardless of whether it actually releases adhesions.
When incorporating a foam roller into your warmup routine, approach it like any other warmup element, such as static stretching or cardio before lifting: test it out and determine if it enhances your readiness for the workout. If it proves beneficial, include it. If not, replace it with something that does work better for you.
