Foam rolling is a type of self-myofascial release (SMR) that involves using a foam roller to apply pressure to different body areas.
This article will tell you everything about it, from benefits to dangers, different types of rollers, and exercises to try.
Let’s start with the five benefits of foam rolling I promised in the title:
1. Improves muscle recovery: Foam rolling increases circulation and therefore breaks up muscle adhesions. That’s how it improves muscle recovery and reduces post-workout soreness, according to a 2019 meta-analysis.
2. Reduces muscle tension: Foam rolling is like a deep-tissue massage. This practice can release tight muscles and reduce pressure. In turn, you benefit from improved flexibility and reduced risk of injury.
3. Enhances circulation: Foam rolling can increase blood flow to the muscles. This blood flow transports more oxygen and nutrients to the muscles and removes waste products. That means you can stay healthier for longer and fight illness better. A 2020 study shows foam rolling can reduce cytokines and other inflammatory substances released during illness, injury, or stress.
4. Improves range of motion: Foam rolling can improve the range of motion in the joints and reduce stiffness. That’s awesome as we age because it’s easier to move and perform daily activities if we’re not always stiff.
5. Reduces stress and anxiety: Foam rolling has been shown to relax the body, reducing stress and anxiety levels. A 2021 study I’ll also include in the description below actually shows how foam rolling elicits neuronal relaxation patterns that differ from regular massage.
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Is Foam Rolling The Same As Stretching?
Before we go any further, here’s something people always ask.
Isn’t foam rolling the same as stretching?
Well, no.
Foam rolling, also known as myofascial release, involves using a foam roller or similar cylindrical device to massage the muscles and connective tissue (fascia) beneath the skin.
The foam roller creates pressure on the muscles, breaking up adhesions and promoting blood flow to the affected area. This can lead to increased flexibility and reduced muscle tension.
And that 2019 meta-analysis I mentioned above?
It says foam rolling is incredibly effective as a warm-up move.
On the other hand, regular stretching involves lengthening the muscles and connective tissue through various movements, such as hamstring or tricep stretches. That’s why regular stretching is better as a cool-down practice.
So while both foam rolling and stretching can be effective for increasing flexibility and reducing muscle tension, they work in different ways.
Are there any dangers or negative effects of foam rolling?
Foam rolling is effective, but there are some things to look out for:
1. Pain: Foam rolling can be intense and may cause pain or discomfort. Remember: It’s important to start with light pressure and gradually increase the intensity as the muscles become more relaxed. And people with chronic conditions, such as fibromyalgia or osteoarthritis, may want to consult a healthcare professional before foam rolling.
2. Injury: If the foam roller is rolled over a muscle that is already injured or strained, it can further aggravate the injury and cause pain or discomfort. It’s important to consult with a physical therapist or another relevant healthcare professional before starting a foam rolling routine.
3. Nerve damage: In rare cases, foam rolling can cause nerve damage if the roller is pressed over a nerve. This can cause numbness, tingling, or other symptoms in the affected area.
4. Skin damage: Foam rolling can also cause skin damage if the roller is used over an area of the body that is already irritated or inflamed.
5. Lack of effectiveness: Foam rolling may not be effective for everyone. Some people may find that other techniques, such as stretching or massage, are more effective for reducing muscle tension and promoting relaxation.
And you have to choose the right foam roller to minimize these effects.
That brings me to the next point:
Are there different types of foam rollers?
Yes, different types of foam rollers are available, each with unique features and benefits.
1. Long foam roller: A long foam roller is typically used to target larger or two muscle groups at once.
2. Short foam roller: A short foam roller is a smaller, more compact version of the long foam roller. It is often used for targeted self-myofascial release and can be more convenient to store and transport.
3. Smooth foam roller: A smooth foam roller is designed to be more forgiving on the skin and is often used for first-time users or individuals more sensitive to pressure.
4. Textured foam roller: A textured foam roller has a more uneven surface and is designed to provide more intense pressure to the muscles.
5. Ball foam roller: The ball foam roller allows you to apply pressure on more specific pain points, kneading your muscles more effectively.
6. Dense foam rollers: These foam rollers are hard and better for advanced levels because they deliver a deeper massage.
7. Softer rollers: Choose a softer roller if you’re beginning this journey.
Can I use a towel or anything else instead of a foam roller?
Sure, you can try:
- A tennis ball for smaller areas that need a deeper massage.
- A rolled-up fitness or yoga mat for the most similar foam-rolling experience. This will also help you target larger muscle groups.
- A larger rolled-up beach towel that helps you stretch and massage more sensitive areas. This option is best for beginners, especially if you want to target the small of your back or neck.
Now let’s see some exercises you can do:
Foam Rolling Exercises
Foam rolling exercises look basically the same:
- Position the foam roller under a specific muscle. You may need to sit down or lie on top of the roller.
- Then, you’ll have to move your body weight against the foam roller to get that deep massage.
- Hold for 30 seconds and repeat on the other side of the body.
For example:
To perform a quad stretch, lie on your stomach with your legs extended straight. Place the roller under your thighs and roll up towards your hip, focusing on the front of your legs.
To perform a hamstring stretch, sit down with your legs extended straight. Place the roller under your right hamstring and roll up from your knee towards your glute, focusing on the back of your leg. Hold for 30 seconds and repeat on the left side.
The same goes for your neck, shoulders, or IT band.
Here are common mistakes to avoid:
- Avoid over-stretching or compressing the muscle too much.
- Don’t roll past the point of pain. Foam rolling should not cause significant pain, as this may indicate that you are rolling too deeply into a tender area. If you feel pain, back off and move more superficially.
- Don’t hold tension while foam rolling. When rolling over a tender point, it is important to relax and release the muscle as you roll. Holding tension can actually make the problem worse and increase discomfort.
- Listen to your body. If you experience sharp pain or discomfort while foam rolling, stop immediately and consult with a healthcare professional.
With that in mind, you’re ready to start foam rolling! Once you do, come back here and tell me how it went. I’m looking forward to exchanging opinions and learning something new!
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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