What is Foam Rolling, is it genuinely beneficial or just hype? What is it used for and what are the benefits, if any? With countless personal trainers swearing by it and others dismissing it completely, it’s difficult to get an unbiased, clinical opinion on foam rolling, which is what we will address in our blog – what it really is, what it does and when to use it.
What Is Foam Rolling?
Foam rolling consists of a cylindrical foam roller which is used as a self-myofascial release technique. This can be applied to specific areas of the body, usually targeting tight or sore muscles. The aim is to relieve the tension in the fascia, improve mobility and reduce muscle soreness.
What are the Benefits?
Improves Short –Term Flexibility and Range of Motion: Studies have shown that foam rolling can temporarily increase range. This can be used as a warm-up tool before exercise.
Reduce Delayed Onset Muscle Soreness (DOMS): Foam rolling increases the blood flow to the muscles enabling them to aid recovery and delay muscle soreness.
Improves Perception of Recovery: While there is no structural change, patients often feel ‘looser’ after foam rolling. This can enhance compliance and motivation in a rehab setting.
Limitations and Myths
- Despite some benefits, foam rolling is not a cure.
- It does not realign fascia or break down scar tissue.
- It will only temporarily change muscle length – mobility movements are temporary unless combined with some strength training.
- Overuse can cause soft tissue irritation, especially in more sensitised areas.
Recommended Ways to Integrate Foam Rolling
Pre-Workout – Roll between 30-60 seconds per muscle group you will be working on (hamstrings, quads, calves)
Post-Workout or Recovery Days – Spend 1-2 minutes per area, use as part of a cool down or incorporate into recovery routine.
Avoid rolling on bones and joints. Also avoid high pressure on injured areas.
What Type of Foam Roller Should I use?
There are many different types of foam rollers that can be used for different reasons:
- Soft Rollers: Best for beginners and those sensitive to pressure.
- Firm/trigger point rollers: Provide a deeper release but can be more intense.
- Textured Rollers: Have ridges or knobs to dig into specific areas.
- Vibrating rollers: The vibration can add relaxation and increase effectiveness in areas that are difficult to target.
Common Areas to Foam Roll
Quads – Alleviate tightness from sitting or squatting
IT Band – Can relive lateral knee pain (indirectly)
Glutes – Helps with hip mobility and low back pain
Hamstrings – Releases tension from running or lifting.
Calves – Releases tension after walking or running
Upper Back – Helps counteract desk posture and stiffness
Lats – Important for overhead mobility and posture
Foam rolling, if used effectively, can be a useful tool for recovery, performance and injury prevention When combined with a well-rounded training and mobility programme. If you have a particular area of concern, it is always best to speak to a physio to ensure the best practice advice – Book a Physiotherapy appointment here.
