What does Foam Rolling do? Benefits explained

What does Foam Rolling do?

Whatever your specific fitness goals, cultivating total body physical health is about more than your cardio or strength training. 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 roller 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 look fairly simple 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 correctly to help you achieve and maintain good physical health.

Foam rollers: what they are and why they are used

Whether you see them in the gym or in a physical therapy center, foam rollers are the ideal tool to support muscle recovery and overall well-being.

Most foam rollers look like smooth rollers, but you may also find:

• Textured foam rollers – Instead of a smooth surface, these rollers are made with raised bumps or depressions to help access deeper levels of muscle tissue. This can make them feel more intense when using them. However, textured foam rollers can be especially helpful for those with excessive muscle tension or those who enjoy a deeper massage.
• Massage ball – While not your typical foam rollers, they provide a similar function. Massage balls, which can be made of foam, are best for working with precision to target muscle tissue in a small area. For example, you can use them to work out tension in the feet by standing on them or manually rolling them over the arch of the foot.

Foam rollers are mainly used to exercise muscle knots, increase blood flow and increase range of motion. They are an excellent addition to fitness regimes as they promote muscle regeneration and increase flexibility.

Advantages of foam rolling

Most people who use foam rollers can probably attest to one reason for using them: “It just feels good.” However, foam rollers offer a number of benefits that could help optimize your fitness and health. These include:

• Pain relief – Foam rollers are a pressure-assisted self-massage tool that can help balance tender muscles. This can be helpful after a particularly challenging high-intensity workout, especially if you experience delayed onset muscle soreness.

This means that if you are experiencing active pain, foam rolling may be more of a nuisance than a benefit. If you have any acute pain while using it, it is best to postpone it and come back to it when you have recovered.

• Expanding the range of motion – If you adopt foam rollers as a regular part of your regimen, you may notice that your flexibility improves. This is because the release of tension can help increase the range of motion in your joints, which can pay off in any physical activity, whether you like weight lifting, yoga or running.
• Injury prevention – In addition to your time at the gym, foam rollers can also benefit your everyday life: People who have poor posture or physical habits or perform repetitive movements in the workplace may be more prone to injury. By increasing circulation and preparing muscles and tissues for exercise, foam rollers can help reduce your risk of injury when 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 it. When done right, the pressure applied during foam rolling can bring the parasympathetic nervous system online and create feelings 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 can offer to your fitness regime.

What is myofascial release?

Myofascial release works on fasciaa type of connective tissue surrounding 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 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 like the foam roller do the same thing, targeting specific “trigger points” in the body. These are areas where muscle fibers tend to gather and tighten, forming painful, sticky spots known as knots. Myofascial release techniques—foam rolling and massaging in between—can help loosen these knots, releasing muscle tension and tightness.

In most people, the fascia can easily become strained or lead to discomfort, even if you do not experience acute pain in one local area. This may be especially true if you:

• Highly physically active
• Athlete
• Recovering from an injury
• Engage in your usual 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 soreness or pain.

How to use a foam roller

Many people start using foam rollers without knowing the different techniques to get the most out of them. Fortunately for you, we have some tips that you can put into practice:

• Set it up – The easiest way to use a foam roller is to place it on the floor and rest your body on it. For example, if you want to massage your IT band, roll your body sideways over the roller.
• Start slow and gentle – For such a simple-looking item, foam rollers can add quite a bit of physical feel. If you are new to this tool, try to start slowly and gradually increase the pressure until you find the feel that is right for you.

Tip: If the feeling is too intense, you can look for a slightly more pliable or less dense foam roller. This can help reduce the intensity of the exercise.

• Watch out for tight areas – While moving the roller around the body, try to hang on tight spots for at least 20 seconds. This will give your muscles enough time to release tension and relax.
• Use your breath – When the feeling is particularly intense, deep, slow breaths can help you relax into the moment. The more time you spend on the tight area, the more likely you are to enjoy better results.

Sometimes trying a foam roller from 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 and affordable way to rejuvenate their fitness routine and sense of well-being. They are especially recommended for:

• Highly active people
• Athletes
• People who work with sedentary jobs
• Mature adults

While foam rollers can 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 wise to use a foam roller unless specifically recommended by your doctor or physical therapist.
• Some pregnant – While foam rollers can be helpful for dealing with knots during pregnancy, they may not be safe in every trimester. If you are pregnant, ask your doctor before using it. It is also recommended that you avoid rolling out your calves in the third period as this could lead to premature labour.
• People with certain health problems – Persons with circulatory, pulmonary, or bone impairments should consult their healthcare provider before using a foam roller.

Some research suggests that foam rolling may be particularly helpful for people with fibromyalgia, which can cause generalized chronic pain. This 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 before and after training.

Pre-workout exercises can help prepare your muscles for the routine ahead and increase your flexibility during your workout. After a workout, foam rolling can help increase circulation and promote the release of muscle tension.’

This means 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 break out your home cylinder. Over time, foam rolling around the gym may become your favorite part of your exercise regimen.

Work hard, rest at Chuze Fitness

From heart-pumping group fitness classes to unbeatable equipment, every Chuze Fitness is designed to help you pursue total body health. Whether you’re training for a triathlon or just stepped on the Stairmaster, Chuza is where 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 during their training. Regardless of your membership level, you’ll be greeted with state-of-the-art equipment and passionate trainers, all at an affordable price.

Haven’t joined us yet? Try a 7-day ticket free and find out how it feels to choose Chuze.

Resources:

Healthline. What are the benefits 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

Very well fit. 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. He has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.