To Roll or Not to Roll…
Myofascial release is commonly used in clinical practice as a successful massage technique in treating individuals with soft tissue adhesions, reducing muscular pain, and promoting tissue healing.
Similar to myofascial release techniques, foam rolling has become increasing popular and effective self treatment strategy. As people are acknowledging the benefits of preventive medicine, they are looking for any opportunities to facilitate recovery, enhance performance and minimize the effects of post exercise soreness.
Schroeder et al (2015) recently published a literature review evaluating the effects of self myofascial release techniques (ie. foam rolling) on range of motion (ROM), delayed onset muscle soreness (DOMS) and vertical jump performance. Although there is some conflicting research, the conclusion of the study suggests that foam rolling is a valuable treatment option and are various different theories in which account for these benefits.
- Increasing ROM
Foam rolling decreases adhesions between layers of tissue therefore altering the thixotropic properties of the muscles. It is also suggested that the foam rolling increases the temperature within the tissue thereby making it more extensible.
- Reducing DOMS
Foam rolling may alter the parasympathetic activity decreasing the release of cortisol and therefore decreases the post exercises soreness. Foam rolling may also activate the unmyelinated mechanoreceptors and thus reduces muscle soreness post activity.
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Increasing vertical jump
Foam rolling is suggested to reduce the neural inhibition and increase the afferent receptor and contractive tissue communication, resulting in stronger power production of the working muscle.
Although the exact dosage and timing of foam rolling is still debatable among researchers, Schroeder et al (2015) conclude that foam rolling is a helpful self treatment strategy in the management of tissue recovery and performance.
Schroeder A, Best, T. Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. American College of Sports Medicine. (2015) 14;3, 200-208