Foam Rolling: Is It Really Worth It?

Foam rolling utilises the practice of self-myofascial release (SMR), where the roller acts as a means of 'releasing' any stiffness of fascia, which surrounds muscle to provide support and protection. Such stiffness may occur due to overuse, inflammation or injury, thus impairing the functioning of muscles and providing pain to surrounding joints.

The aim of foam rolling is to reduce these negative effects by applying mechanical pressure to the affected areas, breaking up adhesions, increasing blood flow, reducing inflammation, and stimulating nerve receptors. This would ideally result in improved tissue quality, increased flexibility, reduced pain, and enhanced recovery. However, mixed evidence and the subjective nature of available evidence means that such modalities may not actually enhance recovery at all.

Does Foam Rolling Actually Work?

Several studies have examined the effects of foam rolling on various aspects of recovery, such as reducing the effects of delayed onset muscle soreness (DOMS), which is the pain and stiffness that occurs after strenuous exercise. Foam rolling may reduce DOMS by decreasing inflammation, increasing blood flow, and stimulating pain receptors. In some cases, this may actually be counter - productive for the purposes of recovery. As inflammation is a natural chemical reaction to damage, anything that hinders this process may actually delay recovery. Ice has a similar effect in how the reduction of blood flow associated with ice therapy reduces inflammation, as explained in why rest and ice may delay recovery.

Other literature suggests that foam rolling is able to increase blood flow and alleviate some symptoms associated with fatigue, including soreness, range of motion and muscle activation. However, the mechanisms underlying these effects are not fully understood and may involve neural, mechanical, metabolic, or psychological factors. Therefore, it begs to question why bother? Why do elite level strength and conditioning coaches and physiotherapists from organisations such as the Wallaroos (as pictured above) introduce foam rolling and allow athletes to spend time on this when they could be doing other things that may be more productive? It is all about perception!

Actual vs. Perceived Recovery

Exercise/movement and damage to the body go hand in hand. If someone who is reasonably fit was to go on a 10km walk predominantly on hard surfaces such as concrete, there will be some bone degradation not only due to the impact of the surface but also for the purposes of fueling the movement via the provision of calcium to skeletal muscle. Whilst this may not be 'grueling', this individual may feel some muscle soreness afterwards which may last up to 48 hours, especially if such an activity is new to them or has not been done in a while.

For an athlete who is constantly undergoing grueling training sessions which could sometimes interfere with recovery and performance of future training sessions, any modality which allows the athlete to best prepare themselves for subsequent training should be practiced. Whilst the literature demonstrates a weak direct correlation between SMR and performance in sprinting and flexibility, improved performance as a by-product of increased and prolonged effort through the perception of recovery may be where SMR is advantageous. However, it is crucial that pain not perceived to be DOMS be investigated further, as the practice of SMR on an area which has sustained a previous injury may be detrimental to the recovery process.

Practical Applications

Based on the current evidence, here are some practical recommendations for using foam rolling as a warm-up or recovery strategy:

1. Foam rolling may be beneficial for improving sprint performance and flexibility before exercise, but not for other aspects of performance such as jump, agility, and strength.

2. Foam rolling may be beneficial for reducing muscle soreness, improving range of motion, enhancing muscle activation, and increasing blood flow after exercise.

3. Foam rolling may be more effective when combined with other warm-up or recovery strategies such as dynamic stretching or active recovery.

4. Foam rolling may have different effects depending on the type of foam roller (e.g., smooth, textured, vibrating), the duration and intensity of rolling, the muscle groups targeted, and the individual characteristics of the participants.

5. Foam rolling should be performed with caution and moderation, as excessive or inappropriate rolling may cause pain, bruising, or tissue damage.

6. Foam rolling should not replace professional medical advice or treatment for any injury or condition.

Conclusion

Foam rolling is a popular self-massage technique that may have some positive effects on performance and recovery. Whilst current evidence is not conclusive and the effects of such research are generally small and variable, the evidence surrounding the increased perception of recovery suggests that foam rolling may be a beneficial addition to any warm-up that does not precede any form of strength training. Foam rolling should be used as a complementary tool rather than a primary intervention for enhancing performance and recovery. More research is needed to understand the mechanisms and optimal protocols of foam rolling for different populations and contexts.

References

Alonso-Calvete A, Lorenzo-Martínez M, Padrón-Cabo A, et al. Does vibration foam roller influence performance and recovery? A systematic review and meta-analysis. Sports Med Open. 2022;8(1):32. doi:10.1186/s40798-022-00421-2

Behm DG, Peach A, Maddigan M, et al. Foam rolling of the quadriceps increases arterial blood flow: a systematic review with meta-analysis. J Strength Cond Res. 2021;35(7):2050-2060. doi:10.1519/JSC.0000000000003898

Cheatham SW, Kolber MJ, Cain M, Lee M. 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. Int J Sports Phys Ther. 2015;10(6):827-838.

Wiewelhove T, Döweling A, Schneider C, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol. 2019;10:376. doi:10.3389/fphys.2019.00376