Foam Rolling

Foam rolling

What is it ?

Foam rolling is a simple self-manual therapy technique often used to improve flexibility, recovery, and athletic performance.

Physiology

Research into the physiology underpinning foam rolling is still growing.

Myofascial release

Foam rolling aims to reduce myofascial tightness. It is thought that this tightness reduces range of movement and blood flow.

Mechanoreceptors

Both muscles and fascia contain mechanoreceptors, it is therefore that applying pressure to these tissues could stimulate mechanoreceptors to alter muscle activity via the central nervous system.

Application

3-5 sets of 20-30 second repetitions 3-5 times per week performed on a consistent basis.

Effects

Empirical evidence on the effects of foam rolling recently has grown.

1. Flexibility – Foam rolling can acutely (up to 10 minutes) and chronically improve flexibility.

2. Performance – Foam rolling has no negative impact on performance and may enhance some physical characteristics, such as speed and power if used as part of a well-planned warm up.

3. Recovery – Foam rolling has been shown to reduce the sensation of delayed onset muscle soreness (DOMS) after exercise.

Our Summary

Foam rolling is proving to be a beneficial addition to training programmes by providing positive improvements in a variety of athletic qualities. More research is required in order to determine how foam rolling truly works.