What Does Foam Rolling Do?
Whatever your specific fitness goals, cultivating whole-body physical health comes down to more than your cardio or strength training routine. Foam rolling is a complementary practice that can support your physical health in precisely this way.
But what does foam rolling do exactly?
Foam rolling uses a dense cylinder made of foam to perform what’s known as self-myofascial release, or SMR, which can help to reduce inflammation and ease soreness 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 right to help you achieve and maintain well-rounded physical health.
Foam Rollers: What They Are and Why They’re Used
Whether you spot them at the gym or at a physical therapy center, foam rollers are a go-to tool for supporting both muscle recovery and total well-being.
Most foam rollers look like smooth cylinders, but you can also find:
- Textured foam rollers – Rather than a smooth surface, these rollers are made with raised bumps or indentations, 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 to those with exaggerated muscle tightness, or those who enjoy a deeper massage.
- Massage balls – While these aren’t your typical foam cylinder, they do 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 instance, you can use them to work out tension in the feet by standing on them or rolling them manually on the arch of the foot.
Foam rollers are mainly used to work out muscle kinks, boost blood flow, and extend your range of motion. They’re an excellent complement to fitness regimens because they support muscle recovery and enhance flexibility.
Benefits of Foam Rolling
Most people who use foam rollers are likely to testify to one reason for using them: “They just feel good.” But foam rollers offer a range of benefits that could help optimize your fitness routine and health. These include:
- Soreness relief – By applying pressure, foam rollers are a self-massage tool that can help offset tender muscles. This can be useful after a particularly tough high-intensity workout, especially if you experience delayed onset muscle soreness.
That said, if you’re experiencing active soreness, foam rolling may be more uncomfortable than beneficial. If you have any 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 your flexibility improve. This is because releasing tension can help expand the range of motion of your joints, which can pay dividends for any physical activity, whether you like weight lifting, yoga, or running.
- Injury prevention – In addition to your gym time, foam rollers may also benefit your daily life: People who have poor postural or physical habits, or perform repetitive movements at their place of work, may be more susceptible to getting hurt. By increasing blood circulation and prepping your muscles and tissues for exercise, foam rollers may help you lower 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, pressure applied while foam rolling can bring the parasympathetic nervous system online, creating feelings of relaxation and pleasure.
The uses of foam rollers primarily revolve around a technique known as self-myofascial release, or SMR. Let’s take a close at what myofascial release is and what it has to offer your fitness regimen.
What Is Myofascial Release?
Myofascial release works on the fascia, a kind of connective tissue surrounding your organs and muscles throughout your body. Since fascia extends throughout the body, it’s thought that working on one local area may help relieve pain in a different region. Because of this, many massage therapists will work on a specific trigger point to address pain in a different place in the body.
Myofascial release techniques like foam rolling do the same thing, taking aim at specific “trigger points” in the body. These are areas where muscle fibers tend to collect and tighten up, forming sore, sticky spots known as knots. Myofascial release techniques—foam rolling and massage among them—can help these knots relax, easing muscle tension and tightness.
For most people, fascia can easily become tight or lead to discomfort, even if you don’t experience acute pain in one local area. This may be especially true if you’re:
- Highly physically active
- An athlete
- Recovering from an injury
- Engage in habitual movements daily
Self-myofascial techniques like foam rolling can help by putting sustained pressure on targeted areas, allowing the fascia to relax, boosting blood flow, and, ultimately, reducing soreness or pain.
How to Use a Foam Roller
Many people start using foam rollers without knowing various techniques for getting the most out of them. Fortunately, we have a few tips you can put into practice:
- Set it up – The easiest way to use a foam roller is to set it on the floor and place your body on top of it. For instance, if you want to massage your IT band, drape your body sideways over the roller.
- Start out slow and gentle – For such a simple-looking object, foam rollers can bring a fair amount of physical sensation. If you’re new to this tool, try starting off slowly and gradually increasing pressure until you find a sensation that’s right for you.
Tip: If the sensation is too intense, you might look for a slightly more pliable or less dense foam roller. This can help reduce the intensity of the exercise.
- Look out for tense areas – As you move the roller over your body, try to hover for at least 20 seconds on tense areas. This will give your muscles enough time to release tension and relax.
- Use your breath – When the sensation is particularly intense, taking deep, slow inhales and exhales can help you ease into the moment. The more time you take on a tense area, the more likely you’ll enjoy better results.
Sometimes, trying the foam roller at a slightly different angle can change the sensation, 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’re especially recommended for:
- Highly active people
- Athletes
- People who work sedentary jobs
- Mature adults
While foam rollers can be enjoyed by most, they may not be an ideal self-massage tool for some individuals. This includes:
- People who were recently or seriously injured – If you’re recovering from a serious injury, it’s not a wise idea to use a foam roller unless specifically advised by your physician or physical therapist.
- Some pregnant people – While foam rollers can be helpful for working out the kinks during pregnancy, they may not be safe in every trimester. If you’re pregnant, ask your doctor before using one. It’s also advised that you avoid rolling out your calves in your third term, as this could lead to premature labor.
- People with certain health conditions – Those with circulation, pulmonary, or bone-related health conditions should ask their healthcare provider before using a foam roller.
Some research indicates foam rolling may be especially helpful for sufferers of fibromyalgia, which can cause generalized, chronic pain. It’s thought 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, the practice can help prep your muscles for the routine ahead, enhancing your flexibility as you train. After a workout, foam rolling can help boost circulation and promote muscle tension release.’
That said, you can also make use of foam rollers any time you want to unwind! After a long day on your feet—or maybe just an evening parked in front of the TV—it can feel dreamy to break out your home roller. In time, post-gym foam rolling might just become your favorite part of your workout regimen.
Work Hard, Chill Harder at Chuze Fitness
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Sources:
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
Verywell 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. She’s 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.