F is for Foam Rolling: what is it and how it’s used

Foam rolling has taken the fitness world by storm in the last decade and shows no signs of slowing. So just what is foam rolling used for and can it help sports performance? Here's what it is and how it works.

Massage has got to be one of the most satisfying experiences but it doesn’t just feel good, massage can also dramatically reduce delayed onset muscle soreness (DOMS). But only elite athletes can realistically access regular massages so what should everybody else do?  

Foam rolling is one of the best options for athletes and amateur athletes. It’s accessible, cheap, quick to do, doesn’t require anyone else to help and has myriad benefits. So, let’s take a look at this widespread phenomenon.  

What is foam rolling exactly? 

From a linguistic point of view, foam rolling is literally rolling hard foam over your muscles. We always like something that has a clear title. What the name does suggest though, is that it’s a soft experience; after all, most people probably associate the word ‘foam’ with something soft and squidgy. Foam rollers are actually made of much harder foam than you might think, some so hard it takes a lot of effort to compress it with your hands. It’s this firmness, twinned with the person’s body weight, that allows for a deep tissue massage.  

Foam rolling involves putting body weight onto the foam roller (which might be something as simple as a tennis ball) at the site of the target muscle. By shifting the body weight, you can effectively roll the pressure across the muscle.  

What are the benefits? 

There haven’t been any comprehensive studies on the efficacy of foam rolling but early studies suggest that foam rolling after exercise could increase joint range of movement and decrease perceived pain. Recovery after sprinting has also been shown to improve after the use of foam rolling, with a small increase in sprint performance.  

Largely, foam rolling is used to increase blood flow to muscles after exercise, relieve discomfort and offer post-rolling relaxation. Foam rolling is often quite uncomfortable for its duration, but the sensation afterwards is frequently reported to be pain-free and relaxing.  

How to use foam rolling in your practice 

Foam rolling is usually something an athlete does by themselves, making it an incredibly easy and popular therapy. As a physical therapist, you’re in a perfect position to sell foam rollers and teach your patients how to use them for their needs. Each patient will have different foam rolling requirements and need a specific size or shape of roller. In addition, it’s important that patients target the right muscles for the right duration and at the correct pressure, to reduce the risk of hurting themselves or not being effective.  

We stock a range of foam rollers available ideal for use in clinics, gyms and at home. If you’re looking for balls, our range of massage balls can be used in the same way.  

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