As a runner and duathlete, I invest many hours per week towards training so that I am able to perform at my very best. Proper recovery is also a key component of the process to ensure that I stay competitive. Over the years, I have found foam rolling to be a basic and inexpensive recovery method that improves my athletic performance, reduces training-related muscle soreness, minimizes my recovery time, and decreases my risk to injury. It’s my go-to recovery method after intense training sessions or races.
Foam rolling is a cheap, self-massaging alternative to a professional sports or deep-tissue massage that increases blood flow to your muscles thus relieving tight, sore muscles and improving overall muscle performance and recovery. Foam rolling doesn’t just help to reduce existing aches and pains, but it’s also a great way to warm up cold muscles before training because it improves the range of motion in the joints and flexibility.
Foam rolling is generally described as a form of self-myofascial release (SMR). SMR is a technical term for releasing tight muscles, sensitive points on muscles (trigger points or “knots”) and connective tissue (fascia) that binds and stabilizes the muscles with self-massage. Myofascial release describes what happens when you apply pressure to an area to release tension, eventually improving movement. For example, running causes your muscles to go through a constant process of breakdown and repair. Over time this causes the muscles to become tight when the fascia starts to thicken and shorten to protect the underlying muscle from further damage. Trigger points form and become sore spots needing to be released when the fibers and fascia contract. The direct pressure from the foam roller helps to loosen up this tissue.
It’s relatively easy to add foam rolling to your daily training routine. As you sit or lay on the roller, slowly roll back and forth using your body weight to control the pressure that you apply to the specific area. A few key points to remember as you start foam rolling:
Start slow with a gentle amount of pressure and gradually increase it
Spend 1-2 minutes on each muscle
Relax and breathe deeply
Drink plenty of water afterwards to help with recovery
Even though foam rolling can be uncomfortable, the more you do it, the more your muscles respond to it. Get in the habit of rolling before AND after every training session. Foam rolling can be done in about 5-10 minutes if you focus on the major muscles you are using during that particular training. Areas of the body to foam roll include:
Feet
Quadriceps
Hip flexors
Adductors
Tensor fasciae latae (TFL) and Iliotibial Band (ITB)
Glutes and Piriformis
Hamstrings
Back
Calves
While it’s normal to feel some discomfort while foam rolling, immediately stop if you experience excruciating pain. Seek advice from a professional or your doctor if something doesn’t feel right or the pain becomes worse. Furthermore, avoid foam rolling if you’re suffering from a serious injury or a chronic condition such as diabetes unless your doctor or physical therapist has cleared you to do so. Also, don’t foam roll small joints such as your knees, elbows, and ankles because it can cause you to inadvertently hyperextend them.
Foam rollers come in many, many different shapes, sizes, densities, and textures so it’s easy to get confused on what type to purchase. To keep things simple, it’s recommended that beginners start with a long, smooth, less dense option because the smooth surface allows for an even pressure across the area being rolled. Not to mention, basic foam rollers aren’t that expensive ($10 - $20) and tend to be more versatile and stable as you are learn proper rolling techniques. Move on to more dense rollers and/or textured rollers as your technique improves and your muscles begin to adapt. Finally, in order to avoid buying a foam roller that may not meet your needs, see if you can try some rollers out at your local gym, fitness studio or fitness store (e.g. specialty running stores). This provides the added bonus of getting some expert recommendation and advice before spending your money.
The use of foam rollers for the purpose of reducing muscle tension has become a widely accepted practice by athletes because it offers many of the same benefits as a professional sports massage. Regular foam rolling before and after your training sessions will help prepare your muscles for the work ahead and also help with post muscle recovery. For something that delivers big results, foam rolling is relatively inexpensive, easy to use, and definitely worth the investment.
Further Reading:
The Effects of Myofascial Release With Foam Rolling on Performance
Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review