How to Use a Foam Roller: Benefits and Why It Matters

foam roller
July 10, 2020
How to Use a Foam Roller: Benefits and Why It Matters

What is foam rolling and why do people do it?

Foam rollers are devices made of foam available in cylindrical and half-roll shapes. People use foam rollers for self-massage to relieve pain and increase athletic performance. They are often used on tight or sore muscles to relieve tension at trigger points.

“Foam rolling can be really great to decrease soreness post exercise and help create pliable tissue which will improve movement.”

-Sue Falsone, PT, MS, SCS, ATC, CSCS, COMT

Who should use foam rolling?

  • Athletes before and after practices and games
  • People who want to warm up and cool down after exercise
  • Those who sit for long periods of time (office workers, truck drivers, etc.)
  • People with tight or aching muscles

Who shouldn’t use foam rolling?

  • People with open wounds or fractures
  • People with conditions including deep vein thrombosis, advanced osteoporosis, or painful neuropathy
  • Those with flare-ups of rheumatoid arthritis

Check with your doctor before you start foam rolling.

How does foam rolling work?

Many people believe foam rolling relieves pain through self-myofascial relief (SMR). The fascia is the connective tissue that covers and supports your muscles. According to this theory, foam rolling massages the fascia to break down knots and increase your muscles range of motion (ROM). However, research has not confirmed that this is why foam rolling relieves pain.

Another theory suggests that foam rolling is really targeting your nervous system. The foam roller applies pressure to receptors, stimulating the nervous system, and reducing stress hormones, like cortisol, to relieve pain. Some research backs this theory, suggesting foam rolling may work by suppressing pain centers and not loosening muscle tissue.

The Do’s and Don’ts of Foam Rolling

  • DON’T proceed if it is extremely painful. Foam rolling can be uncomfortable, but shouldn’t cause extreme pain.
  • DO foam roll slowly. Move slowly (about one inch per second) and consistently to roll over your muscles.
  • DON’T overwork one area. Spend about 30-90 seconds per muscle group and not more than 20 minutes overall. If a specific area remains tight or consistently problematic, have a medical professional check it out.
  • DO stretch and move around afterwards.
  • DON’T roll directly over your bones and joints, and avoid your lower back and neck areas.

Foam Roller Research

Pain Relief: In one study, foam rolling was shown to reduce quadricep muscle soreness. It has also been proven effective for relieving DOMS (delayed onset muscle soreness) after exercise.

Improving Range of Motion: Another study states that foam rolling appears to improve your range of motion without negatively impacting muscle performance.

Improving Athletic Performance: Foam rolling is associated with improving movements including squats, hurdles, leg raises, and trunk stability. It also increased joint flexion in the knees and hips, when landing from a maximum vertical jump.

Hear from Dr. David Bahm, PhD about his roller massage and foam roller research findings.


Foam Rolling Compared to…

Stretching: Static stretching and foam rolling both offer similar increases in range of motion, but foam rolling doesn’t have the same impairments as stretching.

PNS Stretching: Proprioceptive neuromuscular facilitation stretching combines stretching with a contract-relax or hold-relax technique. Research found that PNS stretching and foam rolling were equally effective for increasing hamstring flexibility.

How to Choose the Right Foam Roller for You

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Foam rollers come in full and half rolls of different lengths and textures. The best option depends on what you’re using it for.

Length: Long 36” rollers are a great choice for first timers. They’re versatile, long enough to span your back and more stable for your quads and hamstrings. Thinking about using a 12" roller? This option is more portable and ideal if you have limited space.

Shape: Round rollers are definitely the most common option, but most places also sell half-round options. Half-round rollers offer more stability and are often used for leg and foot stretches.

Texture: Your average foam roller is smooth for even pressure. This is a good option for beginners, but you have other choices. Textured rollers provide a deeper, more targeted muscle massage. They are typically more expensive and better for working out knots. Looking for the best of both worlds? Add a TheraBand Foam Roller Wrap when you want texture and take it off when you want a smooth roller.

Density: Another important consideration is your roller’s density. Foam rollers come in different levels of soft and hardness. If you’re new to foam rolling, consider a softer roller. Firmer options are more durable and best for deep tissue massage. Wraps can also be added to change the firmness level of your roller.

Find the best wrap for your needs.

Alternatives: Foam rollers are useful, but even a 12” option is pretty big to cart along with you to the gym, because of the large diameter. Roller massagers, also called massage sticks, are a lot easier to toss in your gym bag. The small size makes them best for targeted on-the-go massages. Or give yourself a muscle massage using a longer stick with rotating spindles. Some people like to bring massage balls when travelling, due to their small size. If you want to specifically target your feet, a foot roller might be just what you’re looking for.

Foam Rolling Specific Muscles

Foam rolling can be used for a full body massage or to work on specific problem areas. Wondering where to get started? Try these exercises to warm-up your muscles or relieve tightness and pain.

Quadricep Release

quadricep release

  1. Lay across the roller with your elbows and forearms on the ground
  2. Pull yourself forward and backward using your arms to roll over your quadricep
  3. Stack one leg on top of the other for a more isolated release

Isolated Hamstring Release

Isolated Hamstring Release

  1. Sit on the floor behind your foam roller
  2. Place one thigh across the roller and the other leg over the roller, planting that foot on the floor
  3. Use your hands to lift yourself up and roll on your hamstring
  4. Switch sides and repeat

Gastroc-Soleus Release

Gastroc-Soleus Release

  1. Start by sitting behind the foam roller and draping both calves over the roller
  2. Keep your hands on the floor and lift upward
  3. Roll back and forth on your calves

Thoracic Release

Thoracic Release

  1. Sit in front of your foam roller
  2. Lay back with your upper back on the roller
  3. Place your hands behind your head and link your fingers
  4. Anchor your heels to the floor
  5. Begin breath-work and slowly move backward on each exhale

Looking for more foam rolling exercises? Check out Performance Health Academy and get started today!

References
Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International journal of sports physical therapy. Retrieved from https://bit.ly/2vAHBST
Gleiber, M. (n.d.). Do’s and Don’ts of Foam Rolling for Back Pain. Retrieved from https://bit.ly/2txeIUz
Heid, M. (2017). You Asked: Should I Use a Foam Roller?. Time Magazine. Retrieved from https://bit.ly/2jva32G
Moore, R. (2016). Foam Rolling is Beneficial...Right? Performance Health Academy. Retrieved from https://bit.ly/2SMeqbn
Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training. Retrieved from https://bit.ly/2fWS3s5
Should you add foam rolling to your workout routine?. (2018). Harvard Health Publishing. Retrieved from https://bit.ly/2BJc4Q0

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.

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