Research Update - Benefits of Foam Rolling

What is the Evidence for using a Foam Roller?

Foam rolling is a method of self-myofascial release that can be used all over the body to improve flexibility. Research (Junker and Stogg 2015) suggests 4 weeks of foam rolling the hamstring three times per week was enough to produce a significant improvement in hamstring flexibility.

Foam rolling has also been shown to decrease muscle soreness after intense exercise (Pearchey et all 2015). The participants in this study foam rolled for 20 minutes immediately after a bout of intense exercise and then again 24 and 48 hours after. They experienced significantly less muscle soreness compared with a control group. Researchers believe foam rolling may trigger a release of the pain relieving hormone oxytocin.

Chan (2014) found that self-myofascial treatment, in addition to home exercises, was found to reduce cortisol levels and increase heart rate variability. This indicates an activation of the para-sympathetic nervous system, crucial to healing, optimal recovery and decreasing stress.

Conclusion

Using a foam roller regularly will keep your musculoskeletal system healthy.

Aim to use your foam roller on a daily basis, spending 1-2 minutes before a workout and 10-20 minutes after an intense bout of exercise to improve your flexibility, reduce soreness and improve recovery times. Rolling the upper back every day can help maintain spinal flexibility.

The roller helps in 3 ways:
1. improves flexibility
2. improves core strength
3. activates the para-sympathetic nervous system (reduces stress and enhances the body's healing ability).  

Powerful stuff, if you know how to do it right!

Research links:

The foam roll as a tool to improve hamstring flexibility - Junker and Stogg

J Strength Cond Res. 2015 May

Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Pearchey et al (2015) Journal of Athletic Training 

Short-term effects of self-massage combined withhome exercise on pain, daily activity, and autonomicfunction in patients with myofascial paindysfunction syndrome Chan et al 2014

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5 Ways You Could Be Using Your Foam Roller All Wrong

Using a foam roller can be a valuable way to improve your flexibility, athletic recovery and relaxation. (Want to know how to use a foam roller? Start here.) Take care to avoid these common mistakes:

1. Holding your breath

Holding your breath activates the sympathetic nervous system. This sends a message to your brain that there is a perceived threat in your body. Your body reacts by increasing heart rate and blood pressure as well as causing muscles to tighten and constrict — the exact opposite of what we want to happen.

While rolling, keep breathing regularly (breathe in for five seconds and out for five seconds approximately). By focusing on your exhalation, you activate the parasympathetic nervous that activates the body’s healing mechanism.

2. Rolling the IT band too intensely

The iliotibial band (ITB) is a fibrous tendon that runs up the outside of your thigh. Often it becomes inflamed after too much walking, running or hiking downhill. It contains many sensitive nerve structures and does not respond well to heavy, prolonged rolling.

The ITB reacts better to a few quick rolls, with body weight partially supported by your arms and other leg. The fleshy, muscular part of the ITB called the tensor fasciae latae (TFL, which runs up to the front of the hip) can often give you better results, along with rolling the quads, hamstrings and calf muscles.

3. Rolling your lower back

The body contains many joints, each of which has a specific job to do. The lower back is generally designed to be a strong stable core, from which other body movements can take place. There is no need to roll the lower back, as true stiffness is rarely the problem. More commonly the hips and upper back are tight, which then leads to compression through the lumbar spine.

4. Using bad posture

Foam rolling involves lots of different positions. Good body awareness and core stability are important to ensure you don’t injure yourself. In general, try and maintain a neutral spinal zone.

5. Rolling too quickly over major muscle groups

Slow, focused rolling is better for big muscles like the quads, hamstring and calves. Pay attention to your body and if you come across any particularly tight areas you can hold the pressure there for up to 30 seconds, as the muscle slowly releases. If the muscle doesn’t release or you feel any unusual symptoms like pins and needles, it may mean you are compressing a nerve. Please consult with your physiotherapist for further advice.

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