Foam Roller Exercises
New tools are regularly being introduced in the world of fitness. Many making claims to improve flexibility and range of motion. The foam roller exercises have been around for many years, used by physical therapists in myofascial release and for exercises on an unstable surface to rehabilitate balance, proprioception, and core strength. Physiologically we can explain the increase in range of motion after using the foam roller as a result of stimulation of the golgi tendon organ causing muscles to relax. In terms of physics we see that the direction of force applied easily increases the length of the structure being stretched and shearing forces exerted on the fascia can break adhesions. By stimulating blood flow it aids in circulation and vascular health.
Contents
What is a foam roller?
How can I use the foam roll?
What is self myofascial release?
The physiology
When should I use the foam roller?
Foam roller exercises' effects on blood flow.
What is a foam roller?
A foam roll consists of a hard foam cylinder, usually about six inches
in diameter and varying in length from 6 to 36 inches long. The foam
should be firm enough that adequate pressure can be applied to the
muscle, yet not so firm that bruising and soft tissue damage will occur.
How can I use the foam roller?
- Massage or myofascial release. This is the application of force using the roll on a relaxed muscle.
- Enhancing a stretch. Using the roll to apply pressure when the muscle is stretched maximally.
- Using the roll as a pivot point and allowing gravity to assist in a stretch.
- Strengthening or movement based exercises using the foam roll as an unstable surface, similar to an exercise ball or BOSU to enhance balance, proprioception, and core muscle activation.
What is self myofascial release?
Fascia is made up of layers of collagen fibres bundled in a parallel
arrangement. Layers, separated by fat cells, are able to slide on each
other. Each layer of fascia has collagen fibres that are oriented in a
different direction. This arrangement increases its strength so that it
can absorb forces exerted on it from different directions. Fascia
transmits forces from muscles and reduces friction between moving
muscles. Fascia also contains some elastic fibres that lend it
elasticity. For more information on fascia
click here..
Adhesions can form within and between fascial layers after trauma
or periods of inflammation. Trigger points can form within the muscles
resulting in pain and tension.
Self myofascial release is simply the myofascial release techniques
that one can do without aid of a professional.
Click here for information on myofascial pain, and its management.
The physiology
The golgi tendon organ,
responsive to changes in tension in the muscle and the rate of that
tension change, will inhibit muscle spindle activity when it is
stimulated.
Simply said, we have neural receptors located at the junction of the
muscles and tendons that can detect the change in tension in a muscle
and the rate of that change. When that receptor is stimulated it causes
a reflexive relaxation in that muscle. Using foam roller exercises
assists in this allowing you to move a muscle into a greater length.
For more information on the physiology click here.
When should I use foam roller exercises?
- The foam roller exercises should not be performed in situations where there is is inflammation, pain, soft tissue damage, or other contraindications or precautions without consulting a physical therapist or physician.
- Don't use the foam roller for lengthening a muscle prior to a sporting event. Just as static stretching prior to an event requiring power can be detrimental to performance, aggressive foam roller stretching may also interfere with performance. Using the foam roll to the point of producing pain prior to an athletic event will produce pain that will have an inhibitory effect on muscles you need to perform optimally.
- A study published in March 2013 in the Journal of Strength and Conditioning Research found that after 2 one minute bouts of quadriceps foam rolling, knee joint range of motion improved and there was no deficit found in muscle performance as measured by maximal voluntary contraction.(1)
- After a heavy or new strengthening regime where there is resulting tissue damage because of overload causing inflammation and delayed onset muscle soreness, I wouldn't advise performing foam roller exercises aggressively as it would likely just irritate recovering muscles.
- Using the foam roller gently to massage the muscles and stimulate circulation you would think might enhance muscle activity. A study published in April 2013 in the Journal of Strength and Conditioning Research found that amongst 26 college aged men and women of average weight, 30 seconds of foam rolling had no effect on performance.(2) Performance was measured as vertical jump height, power, isometric strength, and agility.
As you can see there is little in the way of standardized guidelines
with research evidence to support it's use, when, how, and with how
much pressure. Why and how you are using the foam roller will likely
determine its effect on performance later.
Foam roller effects on blood flow
The effects of foam roller exercises on arterial stiffness and vascular
endothelial function was studied using 10 healthy adults. (3) After a
30 minute foam rolling session involving all the major muscle groups of
the thighs as well as the trapezius muscles, it was found that arterial
stiffness was reduced and vascular endothelial function had improved.
References
1. GZ MacDonald, MDH Penney, ME
Mullaley, AL Cuconato, CDJ Drake, DG Behm, DC Button. An Acute Bout of
Self Myofascial Release Increases Range of Motion Without a Subsequent
Decrease in Muscle Activation or Force. Journal of Strength &
Conditioning Research:
March 2013 Volume 27,3 p 812-821.
2. KC Healey, DL Hatfield, P Blanpied,
LR Dorfman, D Riebe. The Effects of Self Myofascial Release with Foam
Rolling on Performance. Journal of Strength & Conditioning
Research. Post acceptance April 2013.
3. T Okamoto, M Masuhara, K Ikuta.
Acute Effects of Self Myofascial Release Using a Foam Roller on
Arterial Function. Journal of Strength & Conditioning Research:
Post acceptance, 9 April 2013