What Are the Advantages of Foam Rolling?

Foam rolling is a method known as self-myofascial release (SMR). It’s used to ease muscle tightness, reduce soreness, and decrease inflammation. Additionally, it can improve your ability to move your joints.

You can use foam rolling as a part of your pre-exercise warm-up or post-exercise cool-down routine.

It’s important to note that the advantages of foam rolling can differ from one individual to another.

Please continue reading to discover the advantages and potential drawbacks of foam rolling and how to incorporate it into your exercise routine.

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1. Relieve muscle discomfort

Foam rolling can help alleviate muscle soreness and decrease inflammation.

A study with just eight men showed that using a foam roller after exercising might reduce muscle soreness that kicks in later. In the study, active men rolled on a foam roller for 20 minutes right after exercising and then again 24 and 48 hours later.

These guys experienced less muscle soreness than those who didn’t use the foam roller. They also performed better in their workouts than those who skipped foam rolling.

More extensive research involving a wider range of people is necessary to know how foam rolling affects muscle pain.

2. Increase range of motion

Foam rolling is believed to improve your flexibility, which is essential for better performance and overall range of motion. However, it’s important to note that more research is required to confirm these benefits.

One small study involving 11 adolescent athletes discovered that a combination of foam rolling and static stretching appeared to be the most effective method for increasing range of motion, as opposed to using static stretching or foam rolling alone. It’s worth mentioning that this study had a limited sample size.

To gain a more comprehensive understanding of the relationship between foam rolling and range of motion, further research involving a more extensive and diverse group of individuals is necessary.

For optimal results with foam rolling, it’s recommended to incorporate both stretching and foam rolling into your post-workout routine.

3. Temporarily diminish the visibility of cellulite.

Some foam rolling companies suggest that their products can assist in relaxing and breaking down the fascia, which is the body’s connective tissues and are linked to the presence of cellulite.

However, it’s important to note that while foam rolling might provide a short-term improvement in skin texture, there is currently no scientific proof that it can lead to a long-lasting reduction in cellulite.

The most effective approach for reducing cellulite involves staying physically active and eating a nutritious diet.

4. Alleviate discomfort in the back.

SMR, or Self-Myofascial Release, can be a helpful method for reducing body pain and relieving tension in the back. However, it’s crucial to exercise caution when using a foam roller on your back, as improper use can lead to back strains or injuries.

Use a foam roller to alleviate lower back pain, position it vertically, align it with your spine, and gently roll it from side to side while maintaining alignment with your spine. This is preferable to using it horizontally, which may cause your back to arch and strain.

An alternative approach is to lie on a foam massage ball or a tennis ball to target and release knots in your back.

5. Effectively address fibromyalgia symptoms.

SMR (Self-Myofascial Release) has demonstrated encouraging outcomes in alleviating fibromyalgia symptoms.

In a research investigation involving 66 adults coping with fibromyalgia, those who engaged in foam rolling exercises for 20 weeks reported noticeable improvements. They experienced reduced pain intensity, fatigue, stiffness, and depression compared to individuals who did not attempt SMR techniques. Furthermore, they noted an expansion in their ability to move their joints.

Although this study offers optimism, it’s crucial to conduct further research to establish the effectiveness of foam rolling as a treatment for fibromyalgia symptoms.

6. Enhance relaxation

Foam rolling is often seen as a way to relax. Rolling out your tight muscles can make you feel less tense and more at ease. However, there isn’t strong evidence to prove that foam rolling directly leads to relaxation.

In a small study, 20 female participants were divided into two groups: one group used foam rollers, while the other rested for 30 minutes after walking on a treadmill. The results didn’t show a significant difference in reducing stress levels between the two groups.

We still need more research to confirm the effects of foam rolling on relaxation. If you find foam rolling relaxing, including it in your weekly routine is acceptable without any known adverse effects.

Getting Started with Foam Rolling

If you’re new to foam rolling, it’s a good idea to grasp the basics before you begin. You can find instructional videos labeled “foam rolling for beginners” online. These videos will teach you how to safely use a foam roller on different parts of your body.

Alternatively, if you work out at a gym equipped with foam rollers, you can also ask a trainer to guide you on properly using one. Another option is to attend foam rolling classes, which can be very helpful in learning effective techniques.

Here are some essential tips to get started:

Start with gentle pressure and gradually increase it as you become more accustomed to foam rolling. Initially, you might experience some discomfort, especially if your muscles are tight. To adjust the pressure, reduce the amount of your body weight on the roller. For example, when rolling your calf, use your arms to support your body and lessen the pressure on the roller.
Begin by rolling slowly over tender or tight areas for about 10 seconds, and over time, you can extend the duration to 30 to 60 seconds for each area.
After your foam rolling session, drink plenty of water to aid your body’s recovery process.

Key points

A foam roller can help ease muscle tension before your workout, which is especially beneficial if you still feel sore from previous workouts. Foam rolling is also great for your post-exercise cool-down.

Incorporating a foam roller into your warm-up and cool-down can reduce post-workout soreness.

If you spend a lot of time sitting or standing at work or experience general aches and pains, foam rolling can be a helpful practice.

Remember to consult your doctor before introducing new tools into your daily routine.

Disclaimer:

Dr. Berner does not diagnose, treat, or prevent any medical diseases or conditions; instead, he analyzes and corrects the structure of his patients with Foundational Correction to improve their overall quality of life. He works with their physicians, who regulate their medications. This blog post is not designed to provide medical advice, professional diagnosis, opinion, treatment, or services to you or any other individual. The information provided in this post or through linkages to other sites is not a substitute for medical or professional care. You should not use the information in place of a visit, consultation, or the advice of your physician or another healthcare provider. Foundation Chiropractic and Dr. Brett Berner are not liable or responsible for any advice, the course of treatment, diagnosis, or any other information, services, or product you obtain through this article or others.