A Beginners Guide to Foam Rolling

Foam rollers can be found in most gyms, physio clinics, and the corners of most people’s homes. If you’ve ever given one a go, you know the drill—it hurts in the moment, but feels good afterward. Have you ever stopped to wonder why foam rolling works or if you’re doing it right? In this article, we’ll explore the benefits of foam rolling and provide a step by step guide to teach you how to use one properly.

The Basics: What is Foam Rolling?

Foam rolling is a self-myofascial release technique that involves using a cylindrical foam roller to apply pressure to specific muscles and soft tissues throughout the body. The main reason people foam roll is to release muscle tightness, reduce muscle soreness, and improve flexibility and range of motion.

How Does Foam Rolling Work?

Foam rolling applies pressure to tight areas, which helps to break up adhesions and knots in the fascia and muscles, allowing for greater flexibility and range of motion. Additionally, foam rolling can stimulate blood flow to the muscles, aiding in recovery and reducing soreness.

Benefits of Foam Rolling

Research on Foam Rolling has shown the following benefits:

Reduced Muscle Stiffness and Increased Range of Motion

• Foam rolling can effectively reduce muscle stiffness and improve range of motion. Studies have shown the greatest benefits occur when foam rolling is combined with stretching and an active warm-up before training.

Reduced Delayed Onset Muscle Soreness (DOMS)

• Foam rolling has been shown to decrease DOMS. DOMS refers to the muscular discomfort experienced after engaging in unfamiliar or strenuous physical activity, typically peaking 24 to 72 hours post-exercise. Research has shown that foam rolling helps athletes recover more quickly between training sessions, leading to better long-term performance and progress.

Increased Pain Pressure Threshold

• Pain Pressure Threshold (PPT) refers to the amount of pressure applied to a specific area of the body before it starts to feel uncomfortable or painful. It’s a measure often used in assessing muscle soreness and sensitivity. Foam rolling has been shown to raise the PPT by desensitizing muscles to pressure, reducing the sensation of discomfort, and enhancing overall muscle function and performance. Higher PPT levels contribute to improved tolerance to training loads and intensity.

Pre Exercise Rolling Effects:

• Foam rolling before exercise can offer a range of benefits to improve your workout. By incorporating foam rolling into your pre-exercise routine, you can help loosen tight muscles, improve flexibility, and increase blood flow to the targeted areas. This can prime your muscles for activity, potentially reducing the risk of injury during exercise. In addition, studies have shown that foam rolling before training can improve sprint performance and movement mechanics.

Post Exercise Rolling Effects:

• Foam rolling post-exercise helps with recovery. After a workout, muscles can become tight and fatigued, leading to discomfort and stiffness. Foam rolling helps alleviate these issues by promoting muscle relaxation, reducing soreness, and enhancing blood circulation. By incorporating foam rolling into your post-exercise routine, you can reduce muscle soreness, contributing to a faster recovery between training sessions.

Using a Foam Roller: A Step-by-Step Guide

Using a foam roller correctly can make all the difference in its effectiveness. Follow these steps to ensure you’re getting the most out of your foam rolling sessions:

• Choose the Right Foam Roller: Foam rollers come in various densities and sizes. Beginners may prefer a softer foam roller, while those accustomed to foam rolling may opt for a denser one for deeper tissue release. Select a roller that suits your comfort level and targets your specific needs.
• Target the Muscle Group: Identify the muscle group you want to target and position yourself accordingly. For example, if you’re targeting your quadriceps, lie face down with the foam roller under your thighs.
• Apply Pressure Gradually: Start by placing your body weight on the foam roller and slowly roll back and forth along the targeted muscle group. Use your hands and feet to control the amount of pressure applied. Begin with light pressure and gradually increase as tolerated.
• Optimal Duration: It is recommended to perform a total of 90-120 seconds of foam rolling or 30 seconds of rolling for 3-4 sets. 
• Focus on Tender Areas: Pay attention to any areas of tenderness or tightness as you roll. Spend extra time on these trigger points, applying sustained pressure until you feel the tension release. Take slow, deep breaths to help relax the muscles.
• Be Mindful of Technique: Maintain proper form and technique throughout your foam rolling session. Avoid rolling over joints or bony prominences, and never roll directly over an injury or inflamed area. If you experience sharp or intense pain, stop immediately.
• Stretch Afterwards: Follow up your foam rolling session with gentle stretching to lengthen and relax the muscles further. Stretches should be held for 30-seconds for 3 sets.

Foam Rolling Examples

Hamstrings

Calves

Quadriceps

Thoracic Spine

IT Band

Glutes

Conclusion

Now that you’ve learned about the benefits of foam rolling and how to use it effectively, it’s time to put your knowledge into practice. Grab your foam roller and try out some of the exercises shown. Whether you’re aiming to improve flexibility, alleviate muscle tension, or enhance recovery, foam rolling can be a valuable tool.

If you’re unsure about how to perform any of the exercises or have questions about foam rolling technique, don’t hesitate to reach out to one of the therapists at Sheddon Physiotherapy and Sports Clinic in Oakville or Burlington. 

So, get rolling and experience the benefits for yourself. 

If you’re in need of a foam roller or looking to upgrade your current one, be sure to check out our online store here.

References:

Cheatham et al. (2015). The effects of self myofascial release using a foam roll or roller massage on joint range of motion, muscle recovery and performance: A systematic review. International Journal of Sports Physical Therapy. Nov; 10(6): 827–838.

Wiewelhove et al., (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology.