By: Bailey Pepper, SPT

Effects of Foam Rolling

Many people have started to invest more in themselves and in their rehabilitation or performance/recovery journey.  One of the tools that has become widely popular in recent years is the foam roller.  Gyms and training facilities often have some of these laying around for members to use, and a lot of people even have personal ones to use at home.  But what exactly is this technique doing for you? Let’s take a closer look at the role a foam roller plays on the tissues themselves.

Considering the new popularity of foam rolling, there are not yet many studies that examine the relationship and long term effect this technique has on the tissues or the body as a whole system.  There are many potential benefits from using this technique to assist in warm-ups, muscle recovery, and improving performance.  Some may include neurological and even physiological benefits.

Mechanically, by placing our bodies on the foam roller we put pressure on the soft tissues, which increases the friction between our tissues and the rollers surface.  This may assist in breaking up tissue adhesions or decreasing tissue stiffness.  Pain-modulating systems are also thought to be increasingly activated and play a neurological role, while also increasing blood flow to the area physiologically which may assist in trigger-point breakdown.

Of  the few studies conducted, some have just begun to identify relationships between foam rolling and range of motion improvements, as well as on muscle soreness/fatigue for exercise recovery.  Studies have found positive relationships between foam rolling and a decrease in muscle soreness following high intensity exercise, and others have identified a positive correlation between foam rolling and short term pain relief.

The limitations in current research in regard to foam rolling become very apparent when considering dosage and type of roller used.  No studies have clearly identified a time frame of using the foam roller within a single session or over time to determine a standard for practice, however, some sources have stated 1-3 sets of 30-120 seconds of foam rolling is adequate to find benefit.  There are many different densities, materials, and arrangements of foam rollers in the current market and this may make it difficult to determine what would work best for you.  The specifications of the roller itself may not make a huge difference, but putting your body in the proper position to target the intended tissues is the goal.  Here are some ideas to target certain tissues if you think foam rolling might be for you or if you already love it & need some inspiration!

Capital Area Physical Therapy & Wellness believes in the positive effects of the foam roller. Our experienced providers serve the Upstate NY Malta / Saratoga / Glens Falls & Queensbury region with physical therapy services for a plethora of conditions that may use a form roller for pain relief.

Call  (518) 289-5242 to schedule an evaluation at any of our locations, or to learn more about the services provided by our physical therapists.