Foam Rollers: Why, When, and How
In today’s world, there are many products athletes can purchase to help them with stretching, getting stronger, and recovering from workouts. Regarding the latter issue, a product known as the foam roller has become very popular among athletes and among the general exercising public as well. A visit to a massage therapist can easily cost $60 or more, investing in a foam roller serves as an economically sound method to self-massage without forking over a lump of cash every week.
But can a foam roller replace a massage therapist? Are there dangers involved in foam rolling, or limits to the benefits of foam rolling, that athletes need to know about? What types of foam rollers are there? How do I know which type is the best for me? How often should I use it, and for how long? These are the kinds of questions that athletes need to ask.
So what is a foam roller anyway? It is what it sounds like – a cylindrical foam device that you can use to roll out your muscles. Later in this article I’ll discuss the various types of foam rollers that are out on the market today.
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And what is foam rolling? It is a form of self-massage, or “self-myofacial release” (Kuhland). And what is fascia? It is “a form of connective tissue that wraps and bundles muscles together” (McGrath). The purpose of foam rolling is to “release muscle tightness or trigger points…. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice” (Kuhland).
Benefits
The most direct benefit of foam rolling, besides being cost-effective, is that it puts you, the athlete, in charge. With the common deep tissue massage, some masseuses are better than others when it comes to identifying trigger points (areas of muscle tightness) and massaging them with the right amount of pressure. The foam roller “provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening” (Kuhland).
Another benefit, as touched upon in the intro, is that foam rolling allows you to address muscle tightness on a regular basis, so you can provide your body with daily recovery maintenance, as opposed to waiting for the weekly (or longer) visit to the massage therapist. By returning your muscles to the level of elasticity they had prior to that day’s workout, you increase your chances of remaining injury-free and performing at a high level in the next day’s workout. While post-workout stretching serves the same purpose, “utilizing stretching alone is not always enough to release muscle tightness” (Kuhland). The foam roller therefore is a tool to help you release muscle tightness even more.
How to Foam Roll
As anyone who has used a foam roller will tell you, it hurts. Ultimately, it is quite relaxing to the muscles, but not if you do it too vigorously. While the “no pain no gain” mantra does somewhat apply to foam rolling, don’t go too far with it. The key to foam rolling effectively lies in knowing at which angles to apply pressure, and how much pressure to apply.
Chris McGrath of acefitness.org says that “you can and should control the amount of pressure applied and steer clear of pain. Learning how to control the amount of pressure to a mild and tolerable discomfort is important. The objective of rolling is to help the area relax, and applying too much pressure can reflexively invite the opposite response.” McGrath also adds that “it is better to be too soft than too hard, especially in the beginning.”
Fitness professional and former track athlete Chris Kuhland offers the following advice: “To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible.”
Kuhland adds that if the area being massaged is too painful, it is best not to apply pressure directly. Instead, “apply pressure on the surrounding area and gradually work to loosen the entire area.” Christine Yu of The Huffington Post agrees. She quotes massage therapist Sue Hitzmann as saying, “If you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions” (Yu).
When to Foam Roll
While it is most common to foam roll after a workout, McGrath says that it can also be done prior to workouts. He warns, however, that when foam rolling prior to a workout, it is best to “only focus on problematic areas. Remember, foam rolling is designed to reduce tension and relax a muscle. Doing this to a healthy muscle may relax it to the point of it being less effective during your workout” (McGrath). This logic is the same logic applied to why static stretching prior to working out is now considered taboo. Now, athletes in almost all sports emphasize a dynamic stretching routine prior to a practice or training session.
Kuhland adds that foam rolling will cause soreness in the areas where muscle tightness has been released. Therefore, it’s important to be cautious about foam rolling the same area too often. “Give it 24-48 hours before focusing on the same area again,” Kuhland says.
Dangers of Foam Rolling
Besides applying too much pressure directly at the point of pain, there are other “don’ts” you want to avoid when it comes to foam rolling. According to Yu, one thing you don’t want to do is roll too fast. “Go slower,” she says, “so that the superficial layers and muscles have time to adapt and manage the compression. Feel where the tender spots are with the roller, and use short, slow rolls over that spot.”
Yu also warns against spending too much time on one spot, regardless of how painful it is. She cautions that trying too hard to make things better can make things worse. “Some people will spend five to ten minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising.” Instead, she says, it is best to “spend 20 seconds on each tender spot then move on.”
Yu also points out that bad posture can lead to foam rolling having an adverse effect. “If you don’t pay attention to your form or posture,” she argues, “you may exacerbate pre-existing postural deviations and cause more harm.” To avoid this danger, she suggests finding a coach or personal trainer who can show you proper form and technique.
Finally, all experts agree that a foam roller should never be used on the lower back, or on a joint or bone. For these areas, Kuhland suggests using a tennis ball or lacrosse ball instead.
Which Foam Roller is Ideal for Me?
The world of foam rollers has grown rapidly over the past decade or so. Physical therapist Heather Moore of Hatfield, PA notes that the first foam rollers were “3-foot pieces of white foam,” and that there were no other options. Now, that basic foam roller is only one of several on the market. She points out five types, with the standard white foam roller being the best for beginners or who have low pain tolerance.
The next one is the black foam roller, which Moore says is the same as the white one, except it uses a higher density foam. Then there’s the grid, then the firm rumble roller, and finally the extra firm rumble roller. The rumble rollers are designed more specifically for athletes, not the general population.
Moore says that the firm rumble roller “is excellent for getting into hamstrings and gastric muscles that may be sore as well as helping to correct illiotibial band issues and piriformis pain.” Regarding the extra firm rumble roller she says, “a better self-massage tool does not exist. It will aid in keeping your muscles pliable and ready to go.” Both rumble roller models have spikes in them, so they should not be used when recovering from an injury.
Foam rollers range in price from about $10 for the basic ones to about $40 for the more advanced ones. If you’re a hurdler who is looking for an additional way to take care of your body as it you put through the rigors of training, a foam roller would definitely be a worthwhile investment. I suggest though that you do your research first, ask questions, and check out YouTube videos on how to foam roll properly before getting started.
Works Cited
Kuhland, Jeff. “What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?” Breaking Muscle. N.p., n.d. Web. 13 Oct. 2014.
McGrath, Chris. “Why You Should Be Foam Rolling.” Ace Fitness. 3 Oct. 2013. Web. 13 Oct. 2014.
https://www.acefitness.org/acefit/healthy-living-article/60/3543/why-you-should-be-foam-rolling/
Moore, Heather. “Which Foam Roller is Right for You?” Philly Sports. 16 Jan. 2014. Web. 13 Oct. 2014.
http://www.philly.com/philly/blogs/sportsdoc/Which-foam-roller-is-right-for-you.html
Yu, Christine. “5 Foam Rolling Mistakes to Avoid.” Huffington Post. 18 Mar. 2014. Web. 13 Oct. 2014.
http://www.huffingtonpost.com/2014/03/18/foam-rolling-mistakes_n_5980975.html
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