What is it foam rolling?
Foam rolling is a method of providing massage to alleviate muscle soreness and feeling of tightness, both from exercise and day to day activities. We often feel ‘knots’ or lumps in our muscles. A common myth is that these are areas of scar tissue or adhesions, however this is not the case, and there is no evidence to support this. It is therefore believed the ‘knots’ are due to tissue been contracted within a small area and this tissue is hypersensitive. Foam rolling these areas relaxes and desensitises the muscle. There is a belief that foam rolling also helps improve and loosen the fascia in our body, however the evidence of this is limited at present.
Why should I be foam rolling?
When discussing why we should be foam rolling, we first need to discuss delayed onset muscle soreness (DOMS). DOMS is common following activity and is a natural response by our body. This is the result of micro-trauma to our tissue. This micro-trauma causes our body to replace that tissue with stronger, denser, better tissue. The length of time DOMS is experienced varies with each individual, however it is more prevalent following a return to activity following a period of rest, such as returning to running. Or starting a new activity working musculature differently, such as a runner taking up tennis.
Foam rolling aims to reduce increase flexibility, this has been shown to make a measurable difference in as little 4 weeks. It reduces muscle soreness and has been shown to improve physical performance in aspects such as power, agility, speed and strength. This has been demonstrated repetitively in studies and clinical trials, and is widely accepted as an integral part of an active life and sporting activity.
When should I be foam rolling?
Foam rolling should ideally be performed prior to activity, this will ensure you are more flexible, moving better and have less discomfort whilst doing so. It has also been shown that if done prior to exercise, fatigue following the activity is reduced. Foam rolling can also be done immediately following activity, however the benefit of this is less in comparison to pre-activity. In addition to this, foam rolling on days when exercise or sport aren’t being performed, will still provide benefit.
How often should I be foam rolling?
It is recommended that foam rolling is performed at least twice a week in order to provide a noticeable difference. This can be done every day if you want to maximise the benefit. A recent systematic review has shown that foam rolling is optimal if performed for 90-120 seconds per muscle. This can be done for longer on particularly uncomfortable muscles if desired.
Is ‘foam rolling’ different to ‘trigger pointing’?
Foam rolling and trigger pointing are the same, but to different severities. Trigger pointing using a smaller object, which focuses pressure on a smaller area. The belief is that despite increased pain from this, the benefit is better, however the evidence is limited on this at present.
If you have any questions, or want your physiotherapist to show you how to effectively foam rolling, please don’t hesitate to ask.
- “Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division I Linemen”, Behara and Bery (2017)
- “The Foam Roll as a Tool to Improve Hamstring Flexibility”, Junker and Stöggl (2015)
- “Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults”, Hsuan et al (2017)
- “Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling”, Hendricks et al (2020)
- “The Effects of Myofascial Release With Foam Rolling on Performance”, Healey et al (2014)
- “An Acute Bout of Self-Myofascial Release in the Form of Foam Rolling Improves Performance Testing”, Peacock et al (2014)