What does the foam roller do? Benefits explained

What does the foam roller do?

Whatever your specific fitness goals, cultivating total-body physical health comes down to more than just your cardio or strength training routine. Foam rolling is a complementary practice that can promote your physical health precisely in this way.

But what exactly does the foam roller do?

Foam rolling uses a dense cylinder made of foam to perform what is known as automyofascial release or SMRwhich can help reduce inflammation and relieve pain by targeting connective tissue.

Foam rollers seem pretty simple to use, but there are some techniques that can maximize the physical benefits you get from them. Below, we discuss how foam rolling works and how to do it correctly to help you achieve and maintain overall physical health.

Foam rollers: what they are and why they are used

Whether you see them at the gym or a physical therapy center, foam rollers are an ideal tool to support both muscle recovery and total wellness.

Most foam rollers look like smooth cylinders, but you can also find:

• Textured foam rollers – Instead of a smooth surface, these rollers are made with raised bumps or indentations, which help access deeper levels of muscle tissue. As a result, they may feel more intense when wearing them. However, textured foam rollers can be especially helpful for those who have exaggerated muscle tension or those who enjoy a deeper massage.
• massage balls – While these are not your typical foam cylinder, they provide a similar function. Massage balls, which can be made of foam, are best for precisely targeting muscle tissue in a small area. For example, you can use them to relieve tension in your feet by standing on them or manually rotating them over the arch of your foot.

Foam rollers are primarily used to resolve muscle strains, increase blood flow, and expand range of motion. They are an excellent complement to fitness regimens because they support muscle recovery and improve flexibility.

Foam Roller Benefits

Most people who use foam rollers probably attest to one reason for using them: “They just feel good.” But foam rollers offer a variety of benefits that could help optimize your exercise routine and your health. These include:

• Pain relief – By applying pressure, foam rollers are a self-massage tool that can help compensate for sensitive muscles. This can be helpful after a particularly tough high-intensity workout, especially if you’re experiencing delayed-onset muscle soreness.

That said, if you are experiencing active pain, foam rolling may be more uncomfortable than beneficial. If you feel any sharp pain while using one, it is best to put it aside and use it again once you have recovered.

• Expanding your range of motion – If you adopt foam rolling as a regular part of your regimen, you may notice that your flexibility improves. This is because releasing tension can help expand your joints’ range of motion, which can be beneficial for any physical activity, whether you like lifting weights, doing yoga, or running.
• Injury prevention – In addition to your time at the gym, foam rollers can also benefit your daily life: people who have poor postural or physical habits, or perform repetitive movements in their workplace, may be more susceptible to injury. By increasing blood circulation and preparing muscles and tissues for exercise, foam rollers can help you reduce the risk of injury if used correctly.

Relaxation – Not everyone enjoys the physical experience of foam rolling, but for some, it’s the closest thing to a massage without paying for it. When done well, The pressure applied while foam rolling can activate the parasympathetic nervous system, creating feelings of relaxation and pleasure.

The uses of foam rollers primarily revolve around a technique known as automyofascial releaseeither SMR. Let’s look at what myofascial release is and what it has to offer your exercise regimen.

What is myofascial release?

Myofascial release acts on the fasciaa type of connective tissue that surrounds organs and muscles throughout the body. Since fascia extends throughout the body, it is believed that working on a local area can help relieve pain in a different region. Because of this, many massage therapists will work on a specific trigger point to address pain in a different location on the body.

Myofascial release techniques, such as foam rolling, do the same thing and target specific “trigger points” in the body. These are areas where muscle fibers tend to bunch up and tighten, forming painful, sticky spots known as knots. Myofascial release techniques (foam rolling and massage in between) can help relax these knots, relieving muscle tension and tension.

For most people, the fascia can easily become tight or cause discomfort, even if you do not experience acute pain in a local area. This may be especially true if:

• Highly physically active
• an athlete
• Recover from an injury
• Perform habitual movements daily.

Automyofascial techniques, such as foam rolling, can help by placing sustained pressure on specific areas, allowing the fascia to relax, increasing blood flow, and ultimately reducing pain.

How to use a foam roller

Many people start using foam rollers without knowing various techniques to get the most out of them. Fortunately, we have some tips you can put into practice:

• Set it up – The easiest way to use a foam roller is to place it on the floor and place your body on top. For example, if you want to massage your IT band, place your body sideways on the roller.
• Start slow and gentle – For such a simple looking object, foam rollers can provide a lot of physical sensations. If you are new to this tool, try starting slowly and gradually increasing the pressure until you find the right sensation for you.

Advice: If the sensation is too intense, you can look for a foam roller that is a little more flexible or less dense. This can help reduce the intensity of the exercise.

• Pay attention to tense areas – While moving the roller over your body, try to float for at least 20 seconds in tense areas. This will give your muscles enough time to release tension and relax.
• use your breath – When the sensation is particularly intense, inhaling and exhaling slowly and deeply can help you live in the moment. The more time you spend on a tight area, the more likely you are to get better results.

Sometimes trying the foam roller at a slightly different angle can change the feel, comfort level, or amount of relief you get from the experience.

Who should use a foam roller?

For most people, using a foam roller can be a simple and affordable way to rejuvenate their exercise routine and sense of well-being. They are especially recommended for:

• very active people
• athletes
• People who do sedentary jobs.
• Mature adults

While foam rollers may be enjoyed by most, they may not be an ideal self-massage tool for some people. This includes:

• People who were recently or seriously injured – If you are recovering from a serious injury, it is not a good idea to use a foam roller unless your doctor or physical therapist specifically tells you to.
• some pregnant people – While foam rollers can be helpful in solving problems during pregnancy, they may not be safe in all trimesters. If you are pregnant, consult your doctor before using one. It is also recommended to avoid stretching your calves in the third period, as this could lead to premature birth.
• People with certain health conditions. – People with circulatory, lung, or bone-related health problems should consult their healthcare provider before using a foam roller.

Some research indicates that foam rolling may be especially helpful for those suffering from fibromyalgia, which can cause widespread chronic pain. The condition is believed to be related to myofascial pain syndrome, and by working the fascia, many patients can find relief.

When should I use a foam roller?

Foam rollers can be used both before and after workouts.

Before exercising, practice can help prepare your muscles for the workout ahead, improving your flexibility as you train. After a workout, the foam roller can help stimulate circulation and promote the release of muscle tension.

That said, you can also use foam rollers when you want to relax! After a long day on your feet, or maybe just a night parked in front of the TV, it can seem like a dream to take the roller out of the house. Over time, foam rolling after the gym could become your favorite part of your workout regimen.

Work hard, relax harder at Chuze Fitness

From exciting group exercise classes to unbeatable amenities, every Chuze Fitness is designed to help you achieve full-body health. Whether you’re training for a triathlon or just stepped foot on the Stairmaster, at Chuze your routine evolves with You and our friendly staff and community are here to help you advance your goals.

Our members range from beginners to athletes who just want a smoothie, a sauna, and babysitting while they train. No matter your membership level, you’ll be greeted with top-of-the-line equipment and passionate trainers, all at an affordable cost.

Still not convinced to join us? Try a Free 7-day pass and discover what it’s like to choose Chuze.

Sources:

Health line. What are the benefits of foam rolling? https://www.healthline.com/health/foam-roller-benefits#risks

Health line. What is delayed onset muscle soreness (DOMS) and what can be done about it?

https://www.healthline.com/health/doms

Very good fit. The Ultimate Guide to Foam Rolling. https://www.verywellfit.com/the-ultimate-guide-to-foam-rolling-8559261

Health line. What is myofascial release and how does it work?

https://www.healthline.com/health/chronic-pain/myofascial-release

Mayo Clinic. Myofascial pain syndrome. https://www.mayoclinic.org/diseases-conditions/myofascial-pain-syndrome/symptoms-causes/syc-20375444

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.