How to use a foam roller, plus 5 exercises to help tired muscles recover
When it comes to recovery tools, the foam roller has become a big gun in the runner’s arsenal in recent years. People who use them regularly swear by the mystical cylinder’s healing powers, but using them for the first time can often feel like a medieval torture weapon. So what are the benefits of foam rolling and how do you do it
What do foam rollers actually do?
Foam rolling is a form of self-massage that targets the fascia – the thin layer of tissue that surrounds muscles and helps them contract, stretch, and prevents them from rubbing against each other.
The idea is that by massaging the fascia, you are able to improve this connective tissue’s flexibility, which it’s claimed has a knock-on effect of helping the muscles themselves recover, reducing post-exercise fatigue, soreness and stiffness, and even improving athletic performance.
There’s some evidence to back up the theory too – a 2015 study suggested that 20 minutes of foam rolling post-exercise effectively reduced DOMS (delayed onset muscle soreness), while also improving sprint time, power output and strength endurance.
Meanwhile, a systematic review in the journal Prevention and Rehabilitation concluded that, when used in combination with dynamic stretching and an active warm-up, foam rolling may reduce muscle stiffness and increase muscles’ range of motion.
But it’s not a closed case. A 2022 paper claimed that there are ‘no significant performance changes with foam roller training’, while another meta-analysis said the benefits are ‘rather minor and partly negligible’ and only really prevalent when used in a warm-up rather than as a recovery tool.
What are the benefits of foam rollers?
While there are some suggested benefits around reduced DOMS and improvements in athletic abilities, Matthew Piff, physiotherapy regional lead at Nuffield Health, believes that further research may be needed to say with certainty what foam rolling’s effects are
‘Most research shows small and short-lived gains in athletic performance, such as flexibility, speed and power,’ he says. ‘Reduced post-exercise soreness and stiffness from exercise have also been shown to be reduced when using foam rolling as a recovery tool. Anecdotally, users report feeling less stiff, improved recovery and report its use as a warm-up tool to prep muscles for exercise.’
If you’ve never used a foam roller before, how do you know how to start?
A foam roller can be daunting for the uninitiated but getting to grips with them is fairly straightforward. Essentially, you want to position the roller beneath the muscle that you’re targetting, before using your bodyweight to apply pressure and a rocking, rolling motion to massage the soft tissue
‘I would suggest that just trying it and exploring the benefits foam rolling gives you is the best place to start,’ says Piff. ‘If you have any uncertainty, then seeking advice from a personal trainer would be beneficial to teach technique and establish a programme of exercises to carry out. If part of a sports club your coach may also have some good tips to help get you started.’
Why does foam rolling hurt?
‘Foam rolling can feel sore because it compresses muscle tissue, which is innervated with lots of sensory nerves,’ explains Piff. ‘Foam rolling following exercise can also be more uncomfortable as the muscles will be sore already from exercise. During exercise lactic acid builds up in muscles and micro damage to our muscle fibres can occur. It is important to note at this point, that this is a normal effect of exercise. Foam rolling on top of this can be sore as these effects of exercise can cause low levels of
muscle ache and pain, therefore further stressing these already sore tissues. It is also important to note that some research has shown positive effects of foam rolling for recovery, thus suggesting that the discomfort when doing it can be worthwhile.’
What are some common foam rolling mistakes?
1.Rolling for too long
Before you settle in for a marathon session in front of the TV, it’s best to treat foam rolling like you would any other stretch. Just 10-20 seconds of foam rolling can already show benefits, and you shouldn’t roll any one muscle group for longer than one or two minutes.
2.Rolling the wrong area
As you’re targeting the connective tissue around muscles, it’s best to avoid joints or bony areas that aren’t going to benefit from massage – particularly areas around the torso, neck and lower back. This goes for the IT band too, with Lewis Macgregor, lecturer in Physiology and Nutrition at the University of Stirling, advising that it ‘can be safely foam rolled’ as long as you avoid the bony regions.
3.Rolling through pain
The saying goes, 'no pain, no gain, but when does it become something more serious? ‘If the foam rolling itself is causing some pain that wasn’t already there, then it would probably be best to stop,’ says Macgregor
4.Not using complimentary running tools
Foam rolling is just one string to your bow. Macgregor warns that ‘foam rolling can be a useful compliment to a warm up routine, but shouldn’t be used as the only form of warm up. Similarly foam rolling can be useful for recovery, alongside appropriate sleep and nutrition.’
5.Rolling too fast
Foam rolling isn’t fun, and it’s tempting to just speed through it. But rolling quickly doesn’t give the muscle tissue enough time to become compliant and relaxed. Go slow, go easy and don’t go for too long
Which are the best foam rollers on the market?
Since foam rollers became popular, there’s been an explosion in different options for runners. Research published in Scientific Reports suggests that there isn’t a noticeable difference in warm-up or recovery benefits when it comes to the type you use, so which one you opt for is down to personal preference. Here’s how to pick the best one for you
Firmness — Ranging from soft to hard, a roller’s firmness will determine how much pressure is applied to the targetted area. For newbies, it might be best to start on the softer side before ramping your way up to a more painful proposition.
Texture — ● The ying to firmness’ yang, a foam roller’s texture will also have an impact on its intensity. If you’re just starting your journey, a perfectly smooth surface will ease you in, while something spiky is for the masochists out there.
Portability — Want something that will fit in a suitcase and aid you during your pre- and post-race routine? Opt for a small or fold-out foam roller.
Tech — Thought foam rollers were primitive? Think again, with some of the latest models also including vibrations and pulsations.
Read our review of the best foam rollers on the market here
I don’t have much time to foam roll – what exercises should I focus on?
The lower half of the body takes most of a runner’s training load, so Piff suggests focusing on these major muscle groups. ‘This could be done as a warm-up pre-sport or as part of a post-exercise recovery programme,’ he adds. ‘Foam rolling the major muscle groups (quadriceps, hamstrings, glutes and calf muscles) for a period of 1-5 minutes on each muscle group is a good place to start.’
In terms of frequency, Piff suggests aiming for 2-3 times a week – but adds that the evidence is not well-researched, so it's best to find what works for you.
‘A continued hot topic for runners is foam rolling the ITB,’ he says. ‘Evidence has shown that foam rolling the IITB (iliotibial band) has little effect on the length and is often just a painful exercise. It is widely agreed that targeted strengthening of the glute muscles and changes in running biomechanics is more effective.’
What are the best foam rolling exercises for your lower back?
Foam rolling your lower back is a difficult exercise to do and needs a degree of core strength to perform correctly. ‘You may also find that arching over the foam roller feels uncomfortable,’ says Piff. ‘If you are going to try this, I would advise lying over the foam roller, slightly turning your upper body and supporting your weight on one elbow and directing the rolling to the lumbar muscles on one side, then changing sides to get the other set of muscles.’
Only got 10 minutes? Add these five foam rolling exercises to your post-run routine to help boost recovery and keep yourself running strong.
Glutes
Sit on the foam roller (pointing forwards) and put your right ankle on the left knee, leaning to the right.
Roll and play with how much you can tilt to the right.
Hamstrings
Sit with your legs out in front, ankles crossed and the roller under your thighs. Use your arms to support your weight behind you.
Gradually push your body up and down so it moves over the roller under the backs of your thighs.
Lower back
Sit on the roller then pull your right knee into your chest.
Roll up and down over your glutes and lower back.
Thighs
Start face down with your forearms and right foot on the floor to steady you and the roller under your hips. Roll down towards the left knee joint.
Roll back up, playing with the amount of weight you can take off the right leg. Yes, it hurts.
IT band
Lie on your right side with the roller under the right hip, left leg in front and supporting you on the floor.
Slide the roller down to the knee and back up. When you hit a tender point, hold for up to 60 seconds or until the pain is reduced by half.
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