Foam Rollers Offer Significant Benefits When Used Correctly
Foam Rollers Offer Significant Benefits When Used Correctly
Christian Mackin, co-founder & CEO, Massage Robotics
Foam rollers are a simple, highly effective tool for therapeutic muscle relief; however, their efficacy is tied to when and how people use them.
Key takeaways:
Myofascial stimulation can alleviate muscle pain and tension caused by tight muscles.
The science of myofascial release is proven, and increasingly part of therapeutic massage.
Foam rollers are an accessible, affordable self-massage tool, before and after a workout.
Misuse of a foam roller—including poor technique—can do more harm than good.
Walk into any gym or health club today, and you’re likely to see people lying on the floor, rolling on a tubular piece of foam. Self-myofascial release (SMR) and foam rollers have become a popular way to reduce muscle tension and alleviate pain during either the warm-up or cool-down stages of a workout.
Most modern fitness facilities now offer a wide variety of foam rollers for members to use—but is this really an effective practice? Like most pieces of self-directed exercise equipment, individuals seeking wellness benefits will only find them when they learn to use foam rollers effectively.
Foam rollers for myofascial stimulation
Myofascial stimulation—or myofascial release—is a bodywork technique involving the application of gentle, directional pressure to tense fascia: the connective tissue found throughout the entire body. It surrounds every bone, muscle, nerve and organ like a web, giving the musculoskeletal system its stability.
While fascia tissue is naturally relaxed and pliable, it also contains collagen that gives it impressive strength. When tense, however, it creates mobility restrictions, muscle strain, and other adverse effects. Injury, misalignment, inflammation and overuse—which often occur as a result of intense workouts—can restrict the fascia. This, in turn, puts even more pressure on joints and muscles, limiting their movement and causing pain.
Over time, “trigger points” can form, causing severe pain and pressure in specific areas of the body. That’s where foam rollers come in handy. Foam rollers are effective, affordable tools for myofascial stimulation, which relaxes fascia to reduce tension and pain, and restore movement to restricted muscles.
Foam rollers apply pressure to trigger points, using the person’s own body weight to massage sore muscles and areas of restricted fascia. Through their back-and-forth rolling motion, they effectively stretch and loosen restricted fascia.
Pre- vs. post-rolling
There are merits to both pre-workout and post-workout myofascial release, and a 2019 meta-analysis supports the use of foam rollers both before and after physical exertion. Research shows that using a foam roller can improve both athletic performance during a workout and recovery after.
Pre-workout, it’s often a good idea to loosen up with a foam roller before hitting the weights, the treadmill or the yoga mat. Foam rolling loosens up tight muscles, priming them for movement. It boosts tissue elasticity, range of motion (ROM) and circulation, allowing individuals to push themselves further and get the most out of their workout. Research shows quantifiable improvements in sprint performance (+0.7%), flexibility (+4.0%) and strength performance (+1.8%), with a +1.5% weighted-average overall performance improvement.
On the other side of exertion, many people also benefit from using foam rollers for myofascial release after a workout. For example, foam rolling can help prevent myofascial adhesions from forming as muscles heal. Moreover, foam rolling has proven to reduce pain and tension after a workout by as much as +6.0% and improve strength performance by as much as +3.9%. The weighted-average overall performance change in response to post-rolling was +2.0%.
Myofascial release as a form of self-massage
With traditional massage therapy, a professional massage therapist manipulates muscle tissue to break up adhesions in the body. They do so with precision techniques, swift motion and mindful pressure—all tailored to each patient or client they’re massaging. The result is a reduction in muscle tightness and an improvement in ROM.
Foam rollers work in a similar way to traditional massage therapy, applying pressure to break up and realign muscles. It’s an ideal technique for both pre- and post-workouts, especially since it’s not always practical for the average person to work with a massage therapist on a regular basis.
SMR is growing in popularity as a simple, effective and affordable technique almost anyone can immediately add to a wellness regimen. Thanks to the low cost-barrier of foam rollers and the apparent ease of using them, myofascial release is one of the most accessible forms of massage.
Unfortunately, accessibility and simplicity don’t necessarily equate to efficacy—technique is vital.
Foam roller technique matters
Foam rolling and myofascial stimulation can help reduce muscle tension—but only if performed correctly. While it may seem like common sense to directly target painful areas when rolling, aggravating trigger points could do more harm than good.
Directly rolling painful areas or improperly applying pressure to strained soft tissue can cause more inflammation and tension, leading to increased pain and/or injury. What most self-administering foam rollers don’t realize is that the best place to focus is on surrounding areas—it’s likely they’re pulling on the painful area, and loosening them can release tension more effectively.
Proper motion and duration are just as important as placement. While rolling, users should be deliberate with their motions. Spend just enough time to roll out painful areas and release the fascia. It’s important to start slow and gentle, and increase pressure and intervals incrementally.
Massage Robotics robotics massage table
Myofascial release as a gateway to massage
Foam rollers are an affordable tool that makes self-massage accessible to a wide range of people, while acclimating them with the benefits of both pre- and post-exercise myofascial release. Proper SMR can help active people effectively relieve pain and tension; however, it’s not necessarily an alternative to a professionally administered massage. It’s important to think of foam rollers as a stepping stone to a more robust therapeutic massage regimen.
For those who prefer the simplicity of foam rolling to the awkwardness or expense of a professional massage, it’s only a matter of time before massage robotics become more accessible. Pre-programmed to deliver enhanced myofascial release without barriers of inexperience or expense, massage robots offer tremendous potential in advancing the benefits of myofascial release.