Muscle Foam Rollers: Are they helpful?

Nurse Susan provides an overview of the use of Muscle Foam Rollers.

Muscle foam rollers are a hot topic, and their effectiveness is highly debated, if not controversial. Muscle foam rollers are dense foam cylinders used as a stretching or massaging device. They are considered significant after a long, hard workout or while nursing a severe muscle injury. They are meant to release myofascial by applying pressure to the myofascial connective tissue to improve flexibility while reducing and eliminating pain. Research by Laimi, K. et al. (2017) [1] concluded that there is still inconclusive evidence. However, many professional trainers and athletes use this injury prevention and healing method.

Using a muscle foam roller can offer sustained flexibility. It also gives a person the power to have their in-home massage session while controlling the pressure and pressure points. Some say this provides a more intuitive path to healing and allows the injured person control instead of the massage therapist. According to a summary on Scienceforsport.com, recent investigations state that muscle foam rollers improve athletic performance, flexibility, and recovery. The word around locker rooms and training tables is that muscle foam rollers increase the range of motion and enhance muscle performance. Scientific knowledge is expanding. However, the exact effects and benefits of foam rolling and myofascial release are undefined.

When to Use a Muscle Foam Roller

Ideally, you would use a muscle foam roller to release any tension inside the muscles after a workout. Research by Pearcey, G. E. P. et al. (2015) [2] found that it also alleviates the lactic acid that builds up inside muscles during a workout. Relieving lactic acid decreases healing time and soreness from pumping iron or other high-intensity exercises. Pearcey and colleagues found that using a foam roller significantly helped muscle tenderness for days after the muscles were tired.

A muscle foam roller can attain myofascial release, loosening up fibrous tissue and muscles by applying pressure. A textured muscle foam roller can be as effective as a deep tissue massage by loosening knotted muscle fibres and tissue after a sports-related injury. Another great time to use the foam roller is after sustaining a deep tissue or muscle bruise. Or even after a long, restless night of tossing and turning in bed. A muscle foam roller could help get the precise pressure point needed to eliminate the swelling and inflammation due to an injury.

Foam rollers are excellent for warming up and stretching muscles before intense competition and exertion. Priming the muscles before any exercise helps prevent injuries and starts the workout or game at a higher intensity instead of starting cold.

A foam roller could be used for a nice stretch before bed to relax the mind and body and promote a good night's sleep

Who Could Use a Muscle Foam Roller?

Stretching is an integral part of fitness and even everyday life. Almost any athlete can use muscle foam rollers to improve their stretching routine. They can also be used by any person involved in recreational sports or a daily exercise program. The more flexibility a person has, the less likely they will be injured. Obtaining adequate flexibility may be just as crucial to non-athletes or those who aren't very active, especially later in life.

As far as athletes go, professional hockey players and runners are at the top of the list when implementing muscle foam rollers into their daily or weekly routines. They use them for both pre and post-competition or practice. Hockey players deal with constant body checks (being slammed up against the boards), and they throw themselves in front of 100 miles an hour slapshots. Runners deal with the stress of their bodies pounding the concrete for an hour or more. These sports take a toll and consistently make your body sore.

Rick Szuber, an assistant to the Detroit Red Wings' training staff, says, "The players on the team have used basic muscle foam rollers and also use rollers with vibrators built-in nowadays."

Everyone involved in a regular, intense, or moderately intense gym routine or exercise program could benefit from foam rollers. It means Monday through Friday gym rats, weekend warriors, and those involved in cardio step classes or recreational sports as a form of high-intensity exercise. Muscle foam rollers are worth a try and may be beneficial as an addition to regular stretching routines.

How to Use a Muscle Foam Roller

Front Quad: Lie face down on the floor with the foam roller under the right hip flexor. Slowly roll down until just above the knee. Do this for a five-count each way for ten reps. Down and up is one rep. Switch legs and repeat.
Lateral Quad: Laying on the side of the right quad, start at the top of the quad and slowly roll down until just above the knee. Do this for a five-count each way for ten reps. Repeat with left leg.
Hamstrings: Start at the top of the right hamstring, just below the glutes. Slowly roll down to the top of the calf with a five-count for ten reps. Repeat with left leg.
Abductors: Face down with the foam roller on the right inner thigh near your groin. Slowly roll halfway to the knee with a three count. Do it ten times and repeat it with the left leg. .
Glutes: Sit on the roller with the right leg crossed to the left knee. Roll side to side on the entire glute muscle using a three-count for ten reps. Repeat with the left glute.
Inner Shoulder Blades: Lying on the back with shoulder blades on top of the roller, roll down from the top of the lat muscle to the bottom. Do a three-count for ten reps.
Outer Shoulder Blade and Lat Muscle: Lying on the right side with the foam roller at the bottom of the armpit. Slowly roll up to the triceps for a three count for ten reps. Repeat with the left arm.

Some Things to Keep in Mind

When using a muscle foam roller, there should be mild discomfort. It will not feel great or soothing. However, this means the exercise is doing its job, and the body is being stimulated correctly. The tissues are being worked on, and blood circulation is increasing. All muscle foam rolling exercises should be performed at a moderate to slow pace, and each individual should monitor themselves accordingly. One should consult their physician before making changes or starting any exercise program.

References

LAIMI, K. et al. (2017) Effectiveness of myofascial release in treatment of chronic musculoskeletal pain: a systematic review, Clin Rehabil.
PEARCEY, G. E. P. et al. (2015) Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures, J Athl Train, 50(1), p. 5–13.

Page Reference

If you quote information from this page in your work, then the reference for this page is:

SUSAN, N. (2018) Muscle Foam Rollers: Are they useful? [WWW] Available from: https://www.brianmac.co.uk/articles/article284.htm [Accessed

About the Author

Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion did not disappear. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.


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Nurse Susan provides an overview of the use of Muscle Foam Rollers. Muscle foam rollers are a hot topic, and their effectiveness is highly debated, if not controversial. Muscle foam rollers are dense foam cylinders used as a stretching or massaging device. They are considered significant after a long, hard workout or while nursing a severe muscle injury. They are meant to release myofascial by applying pressure to the myofascial connective tissue to improve flexibility while reducing and eliminating pain. Research by Laimi, K. et al. (2017) [1] concluded that there is still inconclusive evidence. However, many professional trainers and athletes use this injury prevention and healing method. Using a muscle foam roller can offer sustained flexibility. It also gives a person the power to have their in-home massage session while controlling the pressure and pressure points. Some say this provides a more intuitive path to healing and allows the injured person control instead of the massage therapist. According to a summary on Scienceforsport.com, recent investigations state that muscle foam rollers improve athletic performance, flexibility, and recovery. The word around locker rooms and training tables is that muscle foam rollers increase the range of motion and enhance muscle performance. Scientific knowledge is expanding. However, the exact effects and benefits of foam rolling and myofascial release are undefined. When to Use a Muscle Foam Roller Ideally, you would use a muscle foam roller to release any tension inside the muscles after a workout. Research by Pearcey, G. E. P. et al. (2015) [2] found that it also alleviates the lactic acid that builds up inside muscles during a workout. Relieving lactic acid decreases healing time and soreness from pumping iron or other high-intensity exercises. Pearcey and colleagues found that using a foam roller significantly helped muscle tenderness for days after the muscles were tired. A muscle foam roller can attain myofascial release, loosening up fibrous tissue and muscles by applying pressure. A textured muscle foam roller can be as effective as a deep tissue massage by loosening knotted muscle fibres and tissue after a sports-related injury. Another great time to use the foam roller is after sustaining a deep tissue or muscle bruise. Or even after a long, restless night of tossing and turning in bed. A muscle foam roller could help get the precise pressure point needed to eliminate the swelling and inflammation due to an injury. Foam rollers are excellent for warming up and stretching muscles before intense competition and exertion. Priming the muscles before any exercise helps prevent injuries and starts the workout or game at a higher intensity instead of starting cold. A foam roller could be used for a nice stretch before bed to relax the mind and body and promote a good night's sleep Who Could Use a Muscle Foam Roller? Stretching is an integral part of fitness and even everyday life. Almost any athlete can use muscle foam rollers to improve their stretching routine. They can also be used by any person involved in recreational sports or a daily exercise program. The more flexibility a person has, the less likely they will be injured. Obtaining adequate flexibility may be just as crucial to non-athletes or those who aren't very active, especially later in life. As far as athletes go, professional hockey players and runners are at the top of the list when implementing muscle foam rollers into their daily or weekly routines. They use them for both pre and post-competition or practice. Hockey players deal with constant body checks (being slammed up against the boards), and they throw themselves in front of 100 miles an hour slapshots. Runners deal with the stress of their bodies pounding the concrete for an hour or more. These sports take a toll and consistently make your body sore. Rick Szuber, an assistant to the Detroit Red Wings' training staff, says, "The players on the team have used basic muscle foam rollers and also use rollers with vibrators built-in nowadays." Everyone involved in a regular, intense, or moderately intense gym routine or exercise program could benefit from foam rollers. It means Monday through Friday gym rats, weekend warriors, and those involved in cardio step classes or recreational sports as a form of high-intensity exercise. Muscle foam rollers are worth a try and may be beneficial as an addition to regular stretching routines. How to Use a Muscle Foam Roller Front Quad: Lie face down on the floor with the foam roller under the right hip flexor. Slowly roll down until just above the knee. Do this for a five-count each way for ten reps. Down and up is one rep. Switch legs and repeat. Lateral Quad: Laying on the side of the right quad, start at the top of the quad and slowly roll down until just above the knee. Do this for a five-count each way for ten reps. Repeat with left leg. Hamstrings: Start at the top of the right hamstring, just below the glutes. Slowly roll down to the top of the calf with a five-count for ten reps. Repeat with left leg. Abductors: Face down with the foam roller on the right inner thigh near your groin. Slowly roll halfway to the knee with a three count. Do it ten times and repeat it with the left leg. . Glutes: Sit on the roller with the right leg crossed to the left knee. Roll side to side on the entire glute muscle using a three-count for ten reps. Repeat with the left glute. Inner Shoulder Blades: Lying on the back with shoulder blades on top of the roller, roll down from the top of the lat muscle to the bottom. Do a three-count for ten reps. Outer Shoulder Blade and Lat Muscle: Lying on the right side with the foam roller at the bottom of the armpit. Slowly roll up to the triceps for a three count for ten reps. Repeat with the left arm. Some Things to Keep in Mind When using a muscle foam roller, there should be mild discomfort. It will not feel great or soothing. However, this means the exercise is doing its job, and the body is being stimulated correctly. The tissues are being worked on, and blood circulation is increasing. All muscle foam rolling exercises should be performed at a moderate to slow pace, and each individual should monitor themselves accordingly. One should consult their physician before making changes or starting any exercise program. References LAIMI, K. et al. (2017) Effectiveness of myofascial release in treatment of chronic musculoskeletal pain: a systematic review, Clin Rehabil. PEARCEY, G. E. P. et al. (2015) Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures, J Athl Train, 50(1), p. 5–13. Page Reference If you quote information from this page in your work, then the reference for this page is: SUSAN, N. (2018) Muscle Foam Rollers: Are they useful? [WWW] Available from: https://www.brianmac.co.uk/articles/article284.htm [Accessed About the Author Nurse Susan has always been passionate about helping people heal. After she retired from a lifelong career as a nurse, that passion did not disappear. She loves to use her expertise to write about the best ways to keep you and your family healthy, active, and happy.