Foam rolling is used very often as a form of self massage or self myofascial release, especially in the gym setting. I’m sure you’ve seen people in the gym foam rolling before or after their workout. You’ve probably wondered yourself if you’re foam rolling properly or what it’s really doing even though you know you feel pretty good after doing it for a few minutes! So, we’re going to talk about what the research says foam rolling helps!
Does foam rolling produce structural or neurological changes?? Foam rolling is a form of self myofascial release. Fascia can be thought of as the ‘sausage casing’ surrounding every muscle fiber and muscle in the body. There are a couple theories out there in terms of what foam rolling is really doing. For example, one theory suggests that due to various causes such as inflammation, injury, sedentary lifestyle, etc. the tissue (fascia) can lose its elasticity and form bands of taut tissue. Foam rolling/myofascial release can then help to separate these taut fibers and re-establish integrity of the tissue! Then, we have this theory that what we actually experience as that ‘releasing’ feeling as we foam roll is due to neurological changes of the muscle. What this means is that as we foam roll, it triggers these receptors in the muscles that talk to the brain and the brain in turn sends messages to the muscles to ‘relax’ or ‘loosen up.’ That gives us that releasing feeling that we get from foam rolling. Likely, it is a combination of both of these theories that give us that hurt so good feeling that foam rolling does and that gives us the benefits! So, what does foam rolling actually help?? There was a study that looked at the use of foam rolling for delayed onset muscle soreness (DOMS) and recovery of dynamic performance measures (i.e. sprint speed, power, and dynamic strength and endurance of muscles after exercise). The intensity of DOMS increases within the first 24 hours after exercises and peaks between 24-72 hours post-exercise. In the study, the participants performed squats for 10 sets of 10 reps to induce delayed onset muscle soreness. Following this DOMS protocol, the subjects performed foam rolling for 20 minutes immediately post-exercise and every 24 hours after. They found that this dosing of foam rolling post exercise may reduce muscle tenderness and decrements in multi-jointed movements due to DOMS. This study supported the finding that foam rolling after exercise is a good recovery modality for athletes as it is affordable, easy to perform, and time efficient that helps muscle recovery! How long should I foam roll?? In this particular study discussed above, subjects used the foam roller for 20 minutes total. For each muscle group, foam rolling was done for 45 seconds with 15 seconds rest on all the muscles in the lower body. Typically, I recommend 1-3 sets of 30 seconds per muscle group! Should I stretch too after I foam roll?? Foam rolling in combination with static stretching has been shown by numerous studies to have the greatest effects on immediate increases in range of motion. Much of the research says foam rolling in combination with static stretching after exercise has the best effects, even though the benefits are mostly short-term. Another study used the 10 x 10 squat protocol to induce DOMS and followed that up with 2, 60 second bouts of foam rolling on the front, back, inside, and outside of the thighs. The subjects then used the foam roller for 20 minutes immediately following exercise, then 24, 48, and 72 hours after. This study assessed their pain levels and found that foam rolling reduced pain levels at all times after exercise and improved their post-test vertical jump height, range of motion, and muscle activation compared to the control group! Why does foam rolling increase range of motion and attenuate decrements in muscle performance?? Much of the theory or reasoning behind these benefits are hypotheses. One hypothesis for increased range of motion are that these changes are due to increases in intramuscular blood flow, alterations in your stretch perception, and the foam roller mechanically mobilizing your fascia that surrounds all of your muscles back to a gel-like state. The hypothesis that foam rolling attenuates decrements in muscle performance may be due to increasing blood flow that enhances blood lactate removal, edema reduction, and oxygen delivery to the muscle. Check out these videos on my YouTube page for a couple of my favorite areas to foam roll after a leg workout :) Foam Rolling Calves: https://www.youtube.com/watch?v=-k6wA_pTCVE Foam Rolling Glutes (Figure 4 Position): https://www.youtube.com/watch?v=_DZPnf2P--Q Thoracic Extension Mobility with Foam Roller: https://www.youtube.com/watch?v=tcqiPYaYMQ4 Always consult a physical therapist prior to beginning an exercise or mobility program to ensure that the exercises are safe and effective for you! Email me with any questions @ [email protected]
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AuthorKaitlin Hartley, PT, DPT Archives
January 2020
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