Skip to content
Does foam rolling work? Is it worth it? Is it safe?
If you've been looking into foam rolling as a way to help with muscle recovery, you've probably been asking yourself these questions.
Foam rolling has gained a lot of popularity and is being touted by everyone from personal trainers to physical therapists as a way to improve performance, reduce injuries, and speed up recovery time.
But the question still remains: does foam rolling really work? In this article, we'll explore the benefits of using a foam roller and look at some of the research that has been done to determine whether foam rolling can actually help with muscle recovery.
What Are Foam Rollers?
Before we tackle whether or not foam rolling works, let's get clear on what foam rollers actually are. Foam rollers are cylindrical pieces of foam that can be used to apply gentle pressure to different parts of the body.
The two main types are the traditional foam roller that looks like a solid tube about 4 inches or so wide and roller massage bars/sticks. They come in a variety of sizes and densities, from soft to firm, and are often used in physical therapy and with athletes.
The idea behind using a foam roller is that it helps relieve muscle tension and tightness by gently massaging the body's muscles and connective tissues. It's supposed to mimic some of the benefits of getting a massage without having to hire a professional massage therapist.
Benefits of Foam Rolling
So does foam rolling work? The short answer is yes, foam rolling does have some benefits for muscle recovery. Here are some of the top benefits and effects of foam rolling:
Relax the nervous system
One of the first benefits of foam rolling is that it can help relax your nervous system. It's believed that the pressure applied during foam rolling breaks up any tight or restricted areas in the fascia, which is the connective tissue that surrounds the muscles.
This can help to reduce muscle tension and improve blood flow, ultimately leading to a relaxation of the nervous system. Additionally, the repetitive and rhythmic movements involved in foam rolling can have a calming effect on the mind, which may also contribute to the relaxation of the nervous system.
A small study noted, "the self-myofascial release technique increased the activation of the parasympathetic nerves, thereby reducing stress."
Releases fascia
The next benefit of foam rolling is that it can help with myofascial release. Fascia is a type of connective tissue that surrounds the muscles and provides support. However, it can lead to pain and stiffness when it becomes restricted or tight.
Myofascial release using a foam roller works by applying pressure to the affected area. The pressure compresses the muscles and tissues, helping to increase blood flow and circulation.
The increased blood flow can help to warm up the tissues and make them more pliable, allowing the fascia to stretch and release any tightness or restrictions.
Breaks up knots and adhesions
As well as releasing the fascia, another benefit of foam rolling is that it can break up knots and adhesions in your muscles. Knots and adhesions, also known as trigger points, are a common problem for athletes, especially those who engage in activities that require repetitive motions or movements.
By applying pressure to the affected areas with a foam roller, it can help break up these knots and adhesions, which can reduce pain and improve flexibility.
Increase range of motion
The last benefit of foam rolling is that it can help increase your range of motion. It works similarly to the other foam rolling benefits in that the applied pressure increases blood flow and circulation to the area which helps warm up the tissues and make them more pliable
A study in 2015 noted that foam rolling combined with static stretching led to acute increases in flexibility, suggesting that foam rolling does in fact help improve the range of motion. Improved flexibility can lead to better performance and fewer injuries, which is why foam rolling is often recommended by athletes and physical therapists alike.
Does Foam Rolling Help With Recovery?
A common question many people have is does foam rolling help recovery? Again, the answer is yes.
All the extra blood flow and circulation to your muscles caused by foam rolling helps bring oxygen and nutrients to the muscles, promoting tissue repair and reducing inflammation. Plus, the release of fascia and breaking up of knots and adhesions helps to reduce muscle soreness and discomfort.
All of this helps to speed up the recovery process, making foam rolling an effective tool for muscle recovery.
Does Foam Rolling Help Muscle Growth?
Another common question that comes up with foam rolling is does it help with muscle growth. It's pretty clear why foam rolling would help with muscle recovery, but does that translate to more strength and stronger muscles?
The answer is, yes, but not directly. Because foam rolling promotes, muscle recovery, improves flexibility, and reduces muscle tightness, it can help you to improve your workouts and push yourself harder.
You'll be able to get back in the gym faster, reduce your risk of injury, and train more effectively. When combined with a healthy diet and regular exercise routine, this will eventually lead to increased muscle performance and growth.
Do Foam Rollers Work for Sore Muscles?
A common problem people have when working out or training intensely is onset muscle soreness. Onset muscle soreness is when the muscles become sore after a while, usually 24 to 48 hours.
This leads to another common question - does foam rolling work for sore muscles? Again, the answer is yes. A lot of the benefits of foam rolling actually help to reduce muscle pain and discomfort.
The increased blood flow helps to warm up the muscles and reduce any tightness or restrictions and reduce inflammation. At the same time, the release of fascia and breaking up of knots and adhesions can help to reduce pain and discomfort.
Current studies suggest that foam rolling helps to reduce muscle soreness. A study done in 2015 noted that "Foam rolling substantially improved quadriceps muscle tenderness by a moderate to large amount."
This makes foam rolling an effective tool for helping to reduce muscle soreness and discomfort.
Foam Rolling for Athletes
Another use for foam rolling is in sports and athletics. Foam rollers can help athletes to reduce muscle tightness, improve flexibility and range of motion, reduce the risk of injuries, and speed up recovery time.
Foam rolling can also be used as a warm-up tool before working out or participating in physical activities. A study published in 2019 found foam rolling, when used before a workout, was helpful in some areas to "increase sprint performance and flexibility or to reduce muscle pain sensation."
Foam Rolling for Physical Therapy and Rehabilitation
Finally, foam rolling can also be used as a tool in physical therapy and rehabilitation. It's often recommended by physical therapists to help improve flexibility and range of motion, reduce pain and discomfort, break up scar tissue, and reduce the risk of future injuries.
By combining foam rolling with other physical therapy techniques such as stretching, strengthening exercises, and massage, it can help to speed up the rehabilitation process and get you back on track faster.
This is true for regular injury rehabilitation as well as sports physical therapy where the goal is to get back to training as quickly and safely as possible.
How to Use a Foam Roller
Now that we've cleared up the question of does foam rolling work, let's take a look at how you can properly use a foam roller.
- Begin by positioning the foam roller on the ground and lying on top of it so that the targeted muscle group is in direct contact with the roller.
- Use your body weight to apply pressure to the foam roller and slowly roll back and forth over the muscle group, paying attention to any tight or painful areas.
- Stop and hold the foam roller in place on any areas that you notice are particularly sore or tight for 30-60 seconds, or until you feel a release.
- Repeat the rolling motion on each muscle group you want to target, taking breaks as needed.
Tips for using a foam roller
To make the most out of your foam rolling session, here are a few tips.
Start with a softer roller: Many foam rollers come in different densities. Depending on how sensitive your body is, you may want to start with a softer foam roller to get used to the process.
Don't press too hard: It's important not to press too hard with the foam roller as this can cause more harm than good. If it's too uncomfortable, you may need to reduce the pressure.
Go slow: Don't rush your foam rolling session. Move slowly over the muscle group to ensure you don't miss any tight spots.
Hold the pressure: When you find a tight spot, hold the pressure for 30-60 seconds or until you feel a release. It can be tempting to rush through, but spending extra time on those sensitive spots can make a big difference in your recovery.
Perform active movements: Don't just sit on the roller, add active movements to your session. For example, lifting one leg at a time or doing small circles with the foam roller. This will help to target areas that are difficult to reach and increase blood flow even more.
The best muscles to use a foam roller on
Foam rollers can be used on many different muscle groups, depending on your individual needs and goals. Here are some of the most common muscle groups that can benefit from foam rolling:
- Quadriceps
- Hamstrings
- IT Band
- Glutes
- Calves
- Upper Back
- Chest
Foam Roller Exercises
Here are some effective foam rolling exercises you can try:
Quadricep Roll: Foam rolling the front of your thighs can help to reduce tightness and improve mobility in the knee. Lie face down with the foam roller under your thighs and slowly roll back and forth from the hip to the knee.
Hamstring Roll: Foam rolling the back of your thighs can help to reduce tightness, improve mobility, and prevent lower back pain. Sit on the foam roller with your legs extended and roll back and forth from the knee to the glutes.
IT Band Roll: The iliotibial (IT) band is a thick band of fascia that runs down the outside of the thigh and knee. Foam rolling the IT band can help to reduce pain and tightness in the knee. Lie on your side with the foam roller under your thigh and roll back and forth from the knee to the hip.
Glute Roll: Foam rolling the glutes can help to reduce tightness, improve mobility, and prevent lower back pain. Lie on your back with the foam roller under your glutes and roll back and forth, focusing on any tight or painful areas.
Calf Roll: Foam rolling the calves can help to reduce tightness and improve mobility in the ankle. Sit on the ground with the foam roller under your calves and roll back and forth from the ankle to the knee.
Upper Back Roll: Foam rolling the upper back can help to reduce tightness, improve posture, and relieve tension headaches. Sit on the ground with the foam roller under your upper back and roll back and forth from the shoulders to the middle of your back.
Chest Roll: Foam rolling the chest can help to improve mobility, reduce tightness, and prevent rounded shoulders. Lie on your belly with the foam roller under your chest and roll back and forth from the shoulders to the middle of your chest.
Foam Rolling vs Stretching
Foam rolling and stretching are both effective techniques for improving flexibility, reducing muscle tightness, and promoting recovery. However, they are different approaches that serve different purposes.
Foam rolling is a form of self-massage that uses pressure to target specific muscle groups and release knots or adhesions in the muscles and fascia. Foam rolling can be used to reduce muscle soreness, improve mobility, and promote recovery.
Stretching, on the other hand, involves lengthening a muscle to its fullest range of motion to improve flexibility and reduce tightness. Stretching can be done statically, where you hold a stretch in place for several seconds, or dynamically, where you move through a range of motion.
Both foam rolling and stretching can be used together to complement each other and improve overall muscle health and performance.
Does Foam Rolling Work FAQs
If you're still unsure about whether or not foam rolling works, here are some common questions and answers:
Is foam rolling bad?
No, foam rolling is not bad. In fact, it can be beneficial for improving muscle tightness and range of motion. However, it's important to use the correct technique and avoid pressing too hard on sensitive areas.
Do foam rollers work for back pain?
Yes, foam rollers can help to reduce back pain by releasing tightness and improving mobility in the spine. However, it's recommended not to foam roll your lower back because it could exacerbate spinal conditions.
Why does foam rolling hurt?
Foam rolling does not have to hurt for it to be effective. However, it may feel uncomfortable or painful when you roll over tight or sensitive spots. This is normal and can indicate that the muscle needs more attention.
Does foam rolling break up scar tissue?
Yes, foam rolling can help to break up scar tissue and improve mobility in the affected area.
Does rolling lengthen muscles or tissues?
Foam rolling does not lengthen muscles or tissues, but it does help to improve the range of motion by releasing tension in the surrounding muscles. This can make it easier to perform stretching exercises that can help to lengthen the muscle.
How often should you foam roll?
It's recommended to foam roll at least once or twice a week. However, this can vary depending on your individual needs and goals.
What are the cons of foam rolling?
The main con of foam rolling is that it can be uncomfortable or painful when you roll over tight spots. Additionally, incorrect technique can cause injury, so it's important to make sure that you understand the correct way to use a foam roller before attempting it.
Conclusion: Does Foam Rolling Work?
Yes! Foam rolling is a great way to improve muscle health, reduce tightness and tension, and promote recovery. It doesn't replace stretching or other forms of exercise, but can be used in combination with them to improve overall muscle health and performance.
However, it's important to understand the correct technique and listen to your body when foam rolling to avoid causing any unnecessary pain or injury. With consistent foam rolling, you should be feeling more loose, limber, and ready to get back to training.
