Just over a decade ago, it would have been amusing and funny to look at both athletic trainers and strength coaches quizzically at what is essentially a cylindrical piece of foam that’s 36 inches long. Even more amusing would have been the reaction they would make to it, especially when it comes to asking what’s it intended purpose, or if it has any purpose in the first place. Thankfully (and well, sadly), we live in the now, and this now understands the importance of foam rollers so much that nearly every athletic training, as well as most strength conditioning facilities, contain a wide array of these cushion-like cylinders, all in different lengths and consistencies.
But what actually brought foam rollers into prominence? And what is its use after all?
Well, first of all, the change started with our own shift in attitude towards massage therapy. Basically, we have started moving away, albeit slowly, from caring for our injuries using electronics and isokinetics towards a more hands-on soft tissue care, inspired by European processes. This means that when it comes to sore muscles and injuries, massages, Active Release Party (ART), and Muscle Activation (MAT) can really work wonders.
Essentially, the line of thinking went from being as tough as you can to having your own manual therapist, or even just have some form of soft tissue care if you want to stay healthy and on top of your game.
Enter foam rollers, which is the coaches and athletic trainers’ way of making the massage easily available to the people at a lower cost, right after seeing athletes achieve success from various techniques targeting the soft tissues in our bodies.
And so, a foam roller is what it exactly sounds like: a cylindrical piece of extruded hard-celled foam. Coming in one-foot to three-foot lengths, they look like swimming pool noodles, just a little larger in diameter and much dense. Technology has also allowed the product to be more specific in its usage, featuring different foam rollers in different densities. The idea is that the heavier the athlete, the more dense the product should be, while the smaller they are, the less dense their foam rollers are.
How to use it
The application is really simple as well. The main technique is based on an acupressure concept, where pressure is placed on specific parts of the body, such as hardened tissues. The idea is that once you place pressure on these “trigger points,” you simulate the pain receptors that are compressed within them. The pressure then allows for a decrease in density and over-activity in the muscle.
Of course, that’s merely one way of using it, as it’s now commonly used to apply longer sweeping strokes to long muscle groups. This includes the adductors, calves, and the quadriceps. It’s also used to direct a small force to areas like hip rotators, glute medius, and the TFL.
As of now, there is no universal instruction sheet that tells you when to roll, how often you need to roll, or even how long you need to roll. However, what’s recommended is the use of it before and after a workout. Foam rolling before you start your workout essentially ‘switches on’ your parasympathetic nervous system. Basically, this system is the one responsible for helping you both unwind and recover. This then, results in a better warmup, while foam rolling after can help muscles take a breather from the strenuous exercise you did prior.
Top Benefits
- Helps you recover at a faster pace while also decreasing the risk of injury in the first place – Learning all about the finer points of foam rolling can help you train harder and prevent any risk of injury. This is because body coordination is improved, decreasing the likelihood of an improper movement that can lead to injury.
- Breaks up scar tissue and loosens it – Getting a healthier body means that you have to break up your scar tissues and adhesions first, as their growth and repair leads to healthier and stronger muscles.
- Improves both mobility and overall body flexibility – Gaining both is essential for any workout, as it helps you move better.
- Removes lactic acid to aid in your muscle and body recovery – It can also help break down lactic acid buildup in your bloodstream, letting you recover better.
- Promotes better blood flow and increases it – Foam rolling stretches and loosens muscles, squeezing out blood and promoting better circulation.
- Decreased recovery time – Foam rolling after a workout helps recruit fresh blood and nutrients to sore muscles and fatigued muscle groups. The faster they can get back the nutrients, the faster they can recover.
- Faster (and better) results – Consistent foam rolling combined with workouts often ends up producing faster results, as keeping your body healthy and at the top of its game lets you exercise better.
Overall, while research about foam rolling is still very limited, evidence from athletes themselves who use it are enough proof the say that doing it before and after a workout can do wonders. After all, loosening up your muscles to help prepare them for a big workout is never a bad thing.
