If you have ever been to the gym then you have most likely seen someone foam rolling. You might have thought to yourself why are they doing that? There are a multitude of reasons for foam rolling. Let’s check out what the research says from this review: The effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review.
Does foam rolling increase joint range of motion?
Yes, several articles looked at this and they demonstrated there was an increase in range of motion of up to around 10°. This effect lasted around 10 minutes after treatment. Effects lasting longer than 10 minutes were not analyzed (ie. 20 minutes to 2 hours). Effects were not shown to last a week later. It was shown that roam rolling effects were increased when combined with static stretching after rolling.
Does foam rolling influence muscle recovery and delayed onset muscle soreness?
Yes, foam rolling following exercise induced muscle damage had a positive effect on healing. Foam rolling was shown to decrease pain perception as well as having improvements in other performance measures when compared against a control group that did not foam roll after the muscle damaging workout.
Does foam rolling influence muscle performance?
No, foam rolling does not show a statistically significant difference on muscle performance. However, foam rolling may change the perception of fatigue post exercise, which may allow you to lift longer.
Application of foam rolling and other techniques into your workout routine:
- Foam roll the areas of the body that will be getting used that day (30 seconds per body part) 2-5 sessions. (5 minutes)
- Stretch to further increase the range of motion of body parts just foam rolled. (2 minutes)
- Dynamic warm up to prep the movements that you would work out that day (5 minutes)
- Workout
- Cool down with foam rolling to reduce pain and delayed onset muscle soreness. (5 minutes)
Resources:
Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International Journal of Sports Physical Therapy. 2015;10(6):827-838.
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