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To Roll or Not To Roll



Foam Rolling. 

MIRACLE tool or just another HYPED up product? And does it matter?

There have been a lot of posts and debates on foam rolling. Many written by very compelling writers that would have you believe that foam rolling is a cure-all or completely useless.

Like most things, I fall somewhere in the middle. Rarely is anything “all or nothing”. And you should beware of overly optimistic claims from someone who is trying to sell you something. 

Will foam rolling for 5 minutes a day get rid of the pain you’ve had for 20 years? Not likely. Will foam rolling eliminate cellulite and turn back time? Nope. Will foam rolling detoxify your body? Ummmm . . . NO! If only all this were true. How easy it would be!

Foam rolling can produce transient feelings of relaxation and reduction in tissue tension and pain (just like getting a massage or taking a vacation). Foam rolling can provide a nice prop to be able to perform exercises or increase joint mobility and range of motion (just like a chair, stool, or strap). When used appropriately, foam rolling can be a great adjunct to your routine!

There is NO evidence that foam rolling has any lasting effects on fascia, flexibility, or cellulite. Studies on foam rolling are limited in their number and scope. The majority have been done on healthy athletes or otherwise active people, not on less active people or those with limited mobility or chronic pain. 

A recent analysis looked at 21 foam roller studies, both pre-rolling (before activity for warm-up) and post-rolling (after activity for recovery). The authors concluded that “pre-rolling seems to be an effective strategy for short-term improvements in flexibility”1 and that “the effects of pre-rolling on sprint performance seem to be more relevant for elite athletes, while it is possible that recreationally active individuals may not benefit substantially from pre-rolling.”1  Key words from those findings are SHORT-TERM and ELITE ATHLETES. 

The mechanisms by which foam rolling exerts its effects are not well understood. It is possible that activation of pressure receptors in the skin and fascia may stimulate the nervous system in a way that results in a modulation of perceived pain and tissue tension.2 Support for the nervous system’s role come from studies where the foam roller was used on the OPPOSITE side but pain and tension were STILL reduced in the symptomatic side.3,4 This means that if the left quadriceps was symptomatic, the right quadriceps or left hamstrings could be rolled and still result in relief. 

 This indicates that a more system-wide process was at work as opposed to specific effects on the tissues subjected to rolling. This is GREAT news! You don’t necessarily have to roll your “sore” spot to experience relief! 

Research on forces required to deform fascia seem to indicate pretty clearly that foam rolling does NOT work by breaking up adhesions or re-aligning fascia.5 Approximately 2000 POUNDS of pressure are needed to cause 1% compression and 1% shear of the iliotibial band and plantar fascia tissue. Can your foam roller do that? Mine sure can’t! As Todd Hargove put it, “Steam roller maybe. Foam roller, no.”6 

Want to learn more about the resilience and malleability of fascia? You can find a thorough analysis by Paul Ingraham here and another by Greg Lehman here. 

In summary, use a foam roller or don’t. The best indicator that it will help you may just be that you EXPECT it to.7 And, hey, better is still better. I love my foam roller! But it isn’t a magic wand and will not make lasting tissue changes. 

 What DOES make lasting changes? Movement! Strengthening! Sleep! Nutrition! Positivity!

With all of that in mind, here are 3 quick foam roll exercises that may alleviate that desk-jockey stiffness (at least TEMPORARILY). Works for me! 

Wondering which Foam Roll to get? Check out this post: What Kind of Foam Roll Should I Get?




REFERENCES

1. Wiewelhove T, Doweling A, Schneider C, et al. A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology. 2019 April 9; 10(376): 1-15. https://doi.org/10.3389/fphys.2019.00376

2. Behm DG, Wil J. Do self-myofascial release devices release myofascia? Rolling mechanisms: A narrative review. Sports Med. 2019; 49(8): 1173-1181. https://doi.org/10.1007/s40279-019-01149-y

3. Cheatham SW, Kolber MJ. Does roller massage with a foam roll change pressure pain threshold of the ipsilateral lower extrem- ity antagonist and contralateral muscle groups? An exploratory study. J Sport Rehabil. 2018; 27(2): 165–9. https://doi.org/10.1123/jsr.2016-0196

4. Aboodarda SJ, Spence AJ, Button DC. Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskelet Disord. 2015;16:265. https://doi.org/10.1186/s12891-015-0729-5

5. Chaudhry H, Schleip R, Ji Z, et al. Three-dimensional mathematical model for deformation of human fasciae in manual therapy. J Am Osteopath Assoc. 2008 August; 108: 379-390. Retrieved December 20, 2019 from https://jaoa.org/article.aspx?articleid=2093620

6. Hargrove T. How does foam rolling work? Better Movement Blog. https://www.bettermovement.org/blog/2013/how-does-foam-rolling-work. Published May 02, 2002. Accessed December 20, 2019.

7. Beasley MJ, Ferguson-Jones, EA, Macfarlane GJ. Treatment expectations but not preference affect outcome in a trial of CBT and exercise for pain. Canadian Journal of Pain. 2017; 1(1): 161-170. https://doi.org/10.1080/24740527.2017.1384297

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