What does foam rolling do? Benefits explained

What does foam rolling do?

Whatever your fitness goals, cultivating full-body physical health isn’t limited to a cardio or strength training routine. Foam rolling is a complementary exercise that can support your physical health in precisely this way.

But what exactly does foam rolling do?

Foam rolling uses a dense roller made of foam to perform what is known as self-myofascial release, or SMRwhich can help reduce inflammation and relieve pain by targeting connective tissue.

Foam rollers seem fairly easy to use, but there are some techniques that can increase the physical benefits you get from them. Below we discuss how foam rolling works and how to do it correctly to help you achieve and maintain overall physical health.

Foam rollers: what they are and why they are used

Whether you find them at the gym or a physical therapy center, foam rollers are an easy-to-use tool to support muscle recovery and overall health.

Most foam rollers look like smooth cylinders, but you can also find:

• Textured foam rollers – Instead of a smooth surface, these rollers are made with raised ridges or indentations, which helps reach deeper levels of muscle tissue. As a result, they can feel more powerful when using them. However, textured foam rollers can be particularly beneficial for those with excessive muscle tightness, or those who enjoy a deeper massage.
• Massage balls – Although this is not a typical foam roller, it provides a similar function. Massage balls, which can be made of foam, are best for precisely targeting muscle tissue in a small area. For example, you can use them to relieve tension in the feet by standing on them or manually rolling them over the arch of the foot.

Foam rollers are primarily used to work out muscle kinks, enhance blood flow, and expand your range of motion. It is an excellent supplement to fitness regimens because it supports muscle recovery and enhances flexibility.

Benefits of foam rolling

Most people who use foam rollers will likely attest to one reason for using them: “They just feel good.” But foam rollers offer a host of benefits that can help improve your fitness routine and health. These include:

• Relieve pain – Through pressure, foam rollers are a self-massage tool that can help compensate for tender muscles. This can be helpful after a strenuous, high-intensity workout, especially if you experience delayed-onset muscle soreness.

However, if you have active pain, foam rolling may be more uncomfortable than helpful. If you experience any severe pain while using one of these medications, it is best to put it down and return to it once you have recovered.

• Expand your range of motion -If you use foam rollers as a regular part of your diet, you may notice an improvement in your flexibility. This is because releasing stress can help expand the range of motion of your joints, which can benefit any physical activity, whether you like weightlifting, yoga, or running.
• Injury prevention – In addition to your time in the gym, foam rollers may also benefit your daily life: People who have poor posture or physical habits, or perform repetitive movements in their workplace, may be more susceptible to injury. By increasing circulation and preparing muscles and tissues for exercise, foam rollers may help you reduce your risk of injury if used correctly.

Relax – Not everyone enjoys the physical experience of foam rolling, but for some, it’s the closest thing they can get to a massage without paying for it. When done correctly, The pressure applied during foam rolling can put the parasympathetic nervous system into action, creating feelings of relaxation and pleasure.

The uses of foam rollers revolve primarily around a technique known as Self-myofascial releaseor SMR. Let’s take a closer look at what myofascial release is and what it has to offer your fitness regime.

What is myofascial release?

Myofascial release works on FasciaIt is a type of connective tissue surrounding your organs and muscles throughout your body. Since fascia extends throughout the body, it is thought that working on one local area may help relieve pain in a different area. For this reason, many massage therapists will work on a specific trigger point to address pain in a different location on the body.

Myofascial release techniques like foam rolling do the same thing, targeting specific “trigger points” in the body. These are areas where muscle fibers tend to bunch up and tighten, forming painful sticky spots known as knots. Myofascial release techniques — including foam rolling and massage — can help these knots relax, relieving muscle tension and tightness.

For most people, the fascia can easily become tight or cause discomfort, even if you don’t feel severe pain in one local area. This may be especially true if you:

• Very physically active
• athlete
• Recovering from injury
• Do the usual movements daily

Self-myofascial techniques such as foam rolling can help by applying constant pressure to targeted areas, allowing the fascia to relax, promoting blood flow, and ultimately reducing pain.

How to use a foam roller

Many people start using foam rollers without knowing the different techniques to get the most out of them. Fortunately, we have some tips you can put into practice:

• Set it up – The easiest way to use a foam roller is to place it on the floor and place your body on top of it. For example, if you want to massage your IT band, bend your body sideways over the roller.
• Start slowly and gently -For such a simple-looking body, foam rollers can provide a fair amount of physical sensation. If you’re new to using this tool, try starting slowly and gradually increasing the pressure until you find the right sensation for you.

advice: If the sensation is very intense, you may look for a more flexible or less dense foam roller. This can help reduce the intensity of exercise.

• Look for tense areas – While moving the roller over your body, try to hover for at least 20 seconds on tense areas. This will give your muscles enough time to release tension and relax.
• Use your breath – When the sensation is particularly intense, taking a deep, slow inhale and exhale can help you relax into the moment. The more time you spend in a stressful area, the more likely you are to enjoy better results.

Sometimes trying a foam roller at a slightly different angle can change the feel, comfort level, or amount of relief you get from the experience.

Who should use a foam roller?

For most people, using a foam roller can be a simple and affordable way to revamp your fitness routine and feel well. Particularly recommended for:

• Very active people
• Athletes
• People who work in stable jobs
• Mature adults

While foam rollers can be enjoyed by most people, they may not be the ideal self-massage tool for some individuals. This includes:

• People who have recently been injured or have been seriously injured – If you are recovering from a serious injury, it is not wise to use a foam roller unless your doctor or physical therapist advises you to do so.
• Some pregnant women – While foam rollers can be helpful in working out kinks during pregnancy, they may not be safe for every trimester of pregnancy. If you are pregnant, ask your doctor before using one. It is also recommended to avoid rolling your legs in the third trimester, as this may lead to premature birth.
• People with certain health conditions – People with circulatory, lung, or bone conditions should ask their healthcare provider before using a foam roller.

Some research suggests that foam rolling may be particularly beneficial for those with fibromyalgia, which can cause general chronic pain. The condition is thought to be related to myofascial pain syndrome, and by working on the fascia, many patients can find relief.

When should I use a foam roller?

Foam rollers can be used before and after workouts.

Before exercising, this practice can help prepare your muscles for the upcoming routine, enhancing your flexibility during training. After exercise, foam rolling can help promote blood circulation and promote the release of muscle tension.

However, you can also take advantage of foam rollers anytime you want to relax! After a long day on your feet — or maybe just an evening in front of the TV — you might feel dreamy when you step out of your house. Over time, post-gym foam rolling may become your favorite part of your exercise regimen.

Work harder and relax harder at Chuze Fitness

From heart-pumping group fitness classes to unbeatable amenities, every Chuze Fitness is designed to help you pursue full-body health. Whether you’re training for a triathlon or just set foot on the Stairmaster, at Chuze, your routine evolves with You – our friendly staff and community are here to help you achieve your goals.

Our members range from athletes new to fitness to athletes who just want to juice, sauna, and babysit while they train. No matter your membership level, you’ll be greeted with state-of-the-art equipment and passionate instructors, all at an affordable cost.

Not sold on joining us yet? Try a Free 7-day pass And find out how you feel when you choose Chuze.

sources:

Healthline. What are the benefits of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks

Healthline. What is delayed onset muscle soreness (DOMS) and what can you do about it?

https://www.healthline.com/health/doms

Very convenient. The ultimate guide to foam rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261

Healthline. What is myofascial release and does it work?

https://www.healthline.com/health/chronic-pain/myofascial-release

Mayo Clinic. Myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444

Reviewed by:

Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.