What is Foam Rolling?
Foam rolling is a form of SMR, or self-myofascial release. SMR is a fancy technical term for the act of self-massaging muscles to release muscle tension. It has become the go-to for gym goers across the country as a way to increase flexibility, prevent muscle soreness, increase athletic performance, decrease back pain, and even cure cellulite. These claims all sound incredible, but what exactly is happening when you foam roll and what benefits can you actually expect to see?
Why Does It Work?
There are a handful of theories as to what is happening physiologically as you foam roll. The most popular theory is one that is based off of the principle of autogenic inhibition. The autogenic inhibition principle states that when a neural impulse that senses tension is greater than the impulse that causes skeletal muscles to contract, there is an inhibitory effect to the muscle spindles. In other words, the body has a built in defense mechanism that will cause your skeletal muscles to relax when they undergo enough stress or tension that could potentially cause the body injury. The golgi tendon organ, or GTO, is what monitors the tension within a muscle and sends a signal for muscle relaxation when tension is too high. It is theorized that when we foam roll, we are attempting to apply enough pressure to a trigger point in the muscle to stimulate the GTO and cause muscle relaxation.
This theory is exactly that, a theory. Fortunately, this past year, research on foam rolling has been published more frequently than ever. Hopefully, we will soon have more definitive answers on the mechanism of foam rolling and its effects.
When Should I Foam Roll and Why Am I Doing It?
Before Exercising
Research has shown that foam rolling major muscle groups for 20-60 seconds can increase range of motion and flexibility. Unfortunately, the initial increase in flexibility appears to only last for about 10 minutes, however, consistent foam rolling can in turn lead to long term flexibility. Foam rolling can also be used as an effective warm-up prior to exercise, as it provides increased blood flow to the working muscles without contributing much to muscle fatigue.
These research findings highlight foam rolling as a superior warm-up method to the traditional static stretching. Static stretching prior to exercise has been shown to decrease power output and speed, whereas foam rolling does not appear to have any negative consequences.
After Exercising
There is some evidence that shows a 20 minute bout of foam rolling after exercise can help to decrease muscle soreness and fatigue later on. There is promise in foam rolling becoming a cheaper, more convenient exercise recovery alternative to traditional massage, hydrotherapy, and supplements.
Does foam rolling appear to increase athletic performance, decrease back pain, or cure cellulite? No, it unfortunately does not. Despite your potential disappointment, foam rolling should still be a vital part of your fitness routine as a safe, convenient pre-exercise warm-up and post-exercise recovery technique.
For more detailed information on the research behind foam rolling, you can start by referencing the following studies.
Cheatham, Scott W. et al. “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 10.6 (2015): 827–838. Print.
Pearcey, Gregory E. P. et al. “Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures.” Journal of Athletic Training 50.1 (2015): 5–13. PMC. Web. 14 May 2018.