What does foam rolling do?
Regardless of your specific fitness goals, there’s more to maintaining full-body physical health than just your 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 cylinder made of foam to perform what is known as self-myofascial release, or SMRwhich can help reduce inflammation and relieve pain by targeting your connective tissue.
Foam rollers seem pretty easy to use, but there are some techniques that can maximize the physical 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 spot them at the gym or at a physical therapy center, foam rollers are a tool to support muscle recovery and overall well-being.
Most foam rollers look like smooth cylinders, but you can also find:
- Textured foam rollers – Instead of a smooth surface, these rollers are made with raised ridges or depressions, which help access deeper levels of muscle tissue. As a result, they can feel more intense when you use them. However, textured foam rollers can be especially helpful for those with excessively tight muscles or those who enjoy a deeper massage.
- Massage balls – Although these are not typical foam cylinders, they serve a similar function. Massage balls, which can be made of foam, are best for precise work on targeting muscle tissue in a small area. For example, you can use them to exercise tension in your feet by stepping on them or rolling them manually across the arch of your feet.
Foam rollers are mainly used to exercise muscle flexion, increase blood flow and increase range of motion. They are an excellent complement to fitness regimes as they support muscle recovery and increase flexibility.
Advantages of foam rolling
Most people who use foam rollers will probably 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. This includes:
- Pain relief – By applying pressure, foam rollers are a self-massage tool that can help relieve sensitive muscles. This can be useful after a particularly strenuous high-intensity workout, especially if you have delayed muscle soreness.
However, if you are experiencing active pain, foam rolling may be more of a nuisance than a benefit. If you experience acute pain while using it, it is best to put it aside and return to it after you have recovered.
- Extend your range of motion – If you adopt 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 the range of motion in your joints, which can pay off in any physical activity, whether you’re into weightlifting, yoga, or running.
- Injury prevention – In addition to your time at the gym, foam rollers can also benefit your daily life: people who have poor postural or physical habits, or who perform repetitive movements in their workplace, may be more susceptible 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 properly.
Relaxation – Not everyone enjoys the physical experience of foam rolling, but for some it’s the closest thing to a massage without paying. When done well, the pressure applied while foam rolling can activate the parasympathetic nervous system, creating a feeling of relaxation and pleasure.
The use of foam rollers primarily revolves around a technique known as self-myofascial releaseor SMR. Let’s take a closer look at what myofascial release is and what it offers to your fitness regimen.
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 thought that working on one local area can help relieve pain in another area. Because of this, many massage therapists will work on a specific trigger point to address pain elsewhere in the body.
Myofascial release techniques such as foam rolling do the same thing, targeting specific “trigger points” in the body. These are areas where muscle fibers contract and tighten, creating painful, sticky spots known as knots. Myofascial release techniques—foam rolling and massage among them—can help relax these knots, reducing muscle tension and tightness.
For most people, fascia can easily become tight or cause discomfort, even if you don’t feel acute pain in one local area. This can be especially true if you:
- Very physically active
- an athlete
- Recovery from injury
- Do your usual movements every day
Self-myofascial techniques such as foam rolling can help by placing sustained pressure on 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 the various techniques to get the most out of them. Fortunately, we have some tips that you can put into practice:
- Set it up – The easiest way to use the foam roller is to place it on the floor and lay your body on it. For example, if you want to massage your IT band, slide your body sideways over the roller.
- Start slowly and gently – For such a simple object, foam rollers can bring a fair amount of physical feel. If you are new to this tool, try to start slowly and gradually increase the pressure until you find the feeling that works for you.
Advice: If the feeling is too intense, maybe look for a more pliable or less dense foam roller. This can help reduce the intensity of the exercise.
- Watch out for tense areas – While moving the roller over the body, try to float for at least 20 seconds on tense places. 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 get into the moment more easily. The more time you spend on the stressed area, the more likely you are to enjoy better results.
Sometimes trying a 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, affordable way to rejuvenate your fitness routine and sense of well-being. They are especially recommended for:
- Very active people
- athletes
- People who do sedentary jobs
- Mature adults
While foam rollers may be enjoyed by most, they may not be the ideal self-massage tool for some individuals. 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 women – While foam rollers can be useful for managing problems during pregnancy, they may not be safe in every trimester. If you are pregnant, consult your doctor before use. It is also advised to avoid shedding the leaves in the third term as this could lead to premature births.
- People with certain health problems – People with circulation, lung or bone problems should ask their doctor before using a foam roller.
Some research shows that foam rolling can be especially helpful for people who suffer from fibromyalgia, which can cause generalized, chronic pain. The condition is thought to be related to myofascial pain syndrome, and many patients can find relief by working on the fascia.
When should I use a foam roller?
Foam rollers can be used both before and after training.
A pre-workout workout can help prepare your muscles for the routine ahead, increasing your flexibility during exercise. After exercise, foam rolling can help boost circulation and help release muscle tension.’
Additionally, 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 can seem dreamy to stretch out with a rollerblade at home. Over time, foam rolling after the gym may become your favorite part of your exercise regimen.
Work hard, relax harder at Chuze Fitness
From heart-pumping group fitness classes to unbeatable amenities, every Chuze Fitness is designed to help you stay healthy throughout your body. Whether you’re training for a triathlon or just stepped on the Stairmaster, at Chuze your routine evolves with you—and our friendly staff and community—are here to help you achieve 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-notch equipment and passionate trainers, all at an affordable price.
Still not sold on joining us? Try a 7-day free ticket and find out how it feels to choose Chuze.
Sources:
Healthline. What are the advantages of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks
Healthline. What is delayed onset muscle soreness (DOMS) and what can you do about it?
https://www.healthline.com/health/doms
Fits very well. The ultimate guide to foam rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261
Healthline. What is myofascial release and does it work?
https://www.healthline.com/health/chronic-pain/myofascial-release
Mayo Clinic. Myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
