What does Foam Rolling do?
Whatever your specific fitness goals, cultivating full-body physical health isn’t limited to a cardio or strength training routine. Foam Rolling is a complementary practice that can support your physical health in just this way.
But what exactly does foam rolling do?
Foam rolling uses a dense foam roller to perform what is known as auto-myofascial release or SMRwhich can help reduce inflammation and relieve pain by targeting your connective tissue.
Foam rollers seem simple enough to use, but there are certain techniques that can maximize the natural benefits you get from them. Below, we discuss how foam rolling works and how to do it right to help you achieve and maintain well-rounded physical health.
Foam Rollers: What they are and why they are used
Whether you find them at the gym or in a physical therapy center, foam rollers are a useful tool for supporting both muscle recovery and overall wellness.
Most foam rollers look like smooth rollers, but you can also find:
- Textured foam rollers – Instead of a smooth surface, these rollers are made with raised bumps or recesses, which help access deeper levels of muscle tissue. As a result, they can feel more intense when using them. However, textured foam rollers can be especially helpful for those with excessive muscle tightness or those who enjoy a deeper massage.
- Massage balls – While not your typical foam rollers, they provide a similar function. Massage balls, which can be made of foam, are best for working precisely to target muscle tissue in a small area. For example, you can use them to eliminate tension in the feet by standing on them or rolling them with your hand on the arch of the foot.
Foam rollers are primarily used to work out muscle spasms, increase blood flow, and expand your range of motion. They are an excellent supplement to fitness regimens because they support muscle recovery and enhance flexibility.
Benefits of foam rolling
Most people who use foam rollers are likely to attest to one reason for using them: “They just feel good.” But foam rollers offer a number of benefits that could help optimize your fitness routine and health. These include:
- Pain relief – By applying pressure, foam rollers are a self-massage tool that can help compensate for tender muscles. This can be helpful after a particularly hard, high-intensity workout, especially if you’re experiencing delayed-onset muscle soreness.
That said, if you’re dealing with active pain, foam rolling can be more uncomfortable than beneficial. If you experience acute pain while using one, it’s best to put it aside and return to it once you’ve recovered.
- Expanding your range of motion – If you embrace foam rollers as a regular part of your regimen, you may notice an improvement in your flexibility. That’s because releasing tension can help expand your joints’ range of motion, which can be beneficial for any physical activity, whether you like lifting weights, yoga, or running.
- Injury prevention – In addition to your gym time, foam rollers can also benefit your everyday life: People who have poor postural habits or posture, or make repetitive motions at work, may be more prone to injury. By increasing blood circulation and preparing your muscles and tissues for exercise, foam rollers can help reduce your risk of injury if used correctly.
Relaxation – Not everyone enjoys the physical experience of foam rolling, but for some, it’s the closest they’ll get to a massage without paying for one. When done right, The pressure applied while foam rolling can bring the parasympathetic nervous system online, creating feelings of relaxation and pleasure.
The uses of foam rollers mainly revolve around a technique known as self-myopersonal liberationor SMR. Let’s take a look at what myofascial release is and what it has to offer your fitness program.
What is Myofascial Release?
Myofascial release works on fasciaa type of connective tissue that surrounds your organs and muscles throughout your body. Since fascia extends throughout the body, it is believed that working on one local area can help relieve pain in a different area. Because of this, many massage therapists will work on a specific trigger point to address pain in a different part of the body.
Myofascial release techniques, such as foam rolling, do the same thing by targeting specific “trigger points” in the body. These are areas where muscle fibers tend to bunch up and tighten, forming painful, sticky spots known as knots. Myofascial release techniques—foam rolling and massaging each other—can help loosen these knots, reducing muscle tension and tightness.
For most people, the fascia can easily become tight or lead to discomfort, even if you don’t feel sharp pain in a local area. This may be especially true if you are:
- High physical activity
- An athlete
- Recovery from injury
- Engage in regular movements every day
Self-myofascial techniques such as foam rolling can help by applying sustained pressure to targeted areas, allowing the fascia to relax, increasing blood flow and ultimately reducing pain or soreness.
How to use a foam roller
Many people start using foam rollers without knowing various techniques to get the most out of them. Fortunately, we have some tips that you can apply:
- Set it up – The easiest way to use a foam roller is to place it on the floor and place your body on it. For example, if you want to massage your IT zone, roll your body sideways over the roller.
- Start slow and gentle – For such a simple object, foam rollers can provide quite a physical sensation. If you are new to this tool, try starting slowly and gradually increasing the pressure until you find the feel that works for you.
End: If the feel is too strong, you might look for a slightly more flexible or less dense foam roller. This can help reduce the intensity of the exercise.
- Watch out for tense areas – As you move the roller over your body, try to hover for at least 20 seconds in tense areas. This will give your muscles enough time to release tension and relax.
- Use your breath – When the feeling is particularly intense, deep, slow inhalations and exhalations can help you relax in the moment. The more time you spend in a tense area, the more likely you are to enjoy better results.
Sometimes, trying the foam roller at a slightly different angle can change the feel, comfort level, or amount of relief you get from the experience.
Who Should Use a Foam Roller?
For most people, using a foam roller can be a simple, inexpensive way to revitalize your fitness routine and sense of well-being. They are especially recommended for:
- People with high activity
- Athletes
- People who do sedentary work
- Mature adults
While foam rollers can be enjoyed by most people, they may not be an ideal self-massage tool for some people. This includes:
- People who have been recently or seriously injured – If you are recovering from a serious injury, it is not a wise idea to use a foam roller unless specifically advised by your doctor or physical therapist.
- Some pregnant – While foam rollers can be helpful for resolving kinks during pregnancy, they may not be safe in every trimester. If you are pregnant, ask your doctor before using one. It is also advised to avoid stretching your calves in your third term as this could lead to premature labour.
- People with certain health conditions – Those with circulatory, pulmonary or bone-related health conditions should ask their doctor before using a foam roller.
Some research suggests that foam rolling may be especially helpful for those with fibromyalgia, which can cause generalized, chronic pain. It is believed that the condition is related to myofascial pain syndrome, and by working on the fascia, many patients can find relief.
When should I use a foam roller?
Foam rollers can be used both before and after your workouts.
Before a workout, practice can help prepare your muscles for the routine ahead, enhancing your flexibility as you train. After a workout, foam rolling can help stimulate circulation and release muscle tension.
That being said, you can also use foam rollers whenever you want to relax! After a long day on your feet—or maybe just an evening parked in front of the TV—it might feel dreamy to break out your home reel. Over time, foam rolling after the gym might just become your favorite part of your workout.
Work hard, relax harder at Chuze Fitness
From group fitness classes to unrivaled amenities, every Chuze Fitness is designed to help you pursue total body health. Whether you’re training for a triathlon or just stepped foot on the Stairmaster, at Chuze, your routine evolves with you—and our friendly staff and community are here to help you advance your goals.
Our members range from brand new to fitness to athletes who just want a smoothie, sauna and childcare while they train. Regardless of your membership level, you’ll be welcomed with top-of-the-line equipment and passionate instructors, all at an affordable cost.
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Sources:
Healthline. What are the benefits of Foam Rolling?
Healthline. What is delayed onset muscle soreness (DOMS) and what can you do about it?
It fits very well. The ultimate guide to foam rolling.
Healthline. What is Myofascial Release and does it work?
Mayo Clinic. Myofascial pain syndrome.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
