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Foam rolling is a technique for self-myofascial release (SMR) that has become very popular over the last few years. The technique is essentially taking a foam roller and rolling it under a muscle group until a tender area is found, then maintaining pressure on that area for 30-60 seconds. After intense bouts of exercise, many individuals use foam rolling to aid in recovery from muscular fatigue and soreness (DOMS) as well as improvement in flexibility (ROM).

A particular advantage of foam rolling is that it is a cost effective way of having a massage rather than paying a sports massage therapist you make a one time payment of buying the foam roller or use the free ones at your gym. It is also seen as being time effective as it saves athletes from booking and attending massage therapists. Athletes commonly must train or compete during consecutive days despite discomfort and pain they may have from previous exercise. At times of severe DOMS athletes physical performance can deteriorate. As explained from results in an experiment with foam rolling by (Schroeder & Best, 2015) SMR has been observed to decrease soreness following DOMS, which may indirectly enhance performance by allowing the individual to exercise longer and harder. Another advantage of foam rolling is the phycological effect that athletes may feel that foam rolling not only enhances their performance or decreases their DOMS but also can have a positive effect on their mood as stated by (Schroeder & Best, 2015) psychological benefits in certain conditions by decreasing anxiety and enhancing mood and relaxation. Which could then potentially improve the athletes performance. It is also proved in results in various different tests performed that foam rolling resulted in increased pressure-pain threshold score, sprint speed, power, and dynamic strength-endurance (Pearcey et al, 2015).

However foam rolling may not be as effective as sport massage as you generally wouldn’t go as deep as you will be performing SMR which may cause you to not want to inflict as much pain on yourself as someone else may be able to in order to get into the deep tissue. Another issue is that you may go too fast as you are not a trained therapist therefore you could potentially cause damage.  And another issue is that with the foam rolling you can roll up and down where as massages are generally supposed to only massage towards the heart in order to increase blood flow. Foam rolling has been tested and as ( Murray et al, 2016) explains in its findings, ‘Foam rolling had no practically significant effect on flexibility’ as (Healey et al, 2014) explains researchers have shown that massage may reduce the pain associated with DOMS. However, it is unclear whether massage is an effective treatment for improving muscular function.

In conclusion SMR foam rolling appears have no negative effect on performance and as (Schroeder & Best, 2015) explains there has also been many studies that show an increase of performance. As well as the phycological effects that an athlete may have with foam rolling in relaxation and believing that the method is enhancing performance.Foam rolling is more effective than static and dynamic stretching (Change et al,2017).  However athletes should be aware that there is a technique to foam rolling and foam rolling may not be as effective as Sports massage by a trained therapist. Here is a post on a website that explains some useful tips on foam rolling.

References:

. Schroeder, A. N., & Best, T. M. (2015). Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current sports medicine reports, 14(3), 200-208.

Su, H., Chang, N. J., Wu, W. L., Guo, L. Y., & Chu, I. H. (2017). Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults. Journal of sport rehabilitation, 26(6), 469-477.

– Murray, A. M., Jones, T. W., Horobeanu, C., Turner, A. P., & Sproule, J. (2016). Sixty seconds of foam rolling does not affect functional flexibility or change muscle temperature in adolescent athletes. International journal of sports physical therapy, 11(5), 765.