Over the last 10 years the Foam Roller, or some unnecessarily expensive, all-singing-all-dancing version of it, has become an integral piece of kit on every gym floor and in every trainer’s kit bag. While there is no doubt that the growth in popularity of rolling is based around some evidential benefits, the question remains; Can a piece of tightly packed foam, or even a more robust tube of plastic, really have the ability to heal all and dramatically improve ‘mobility’, as some might have us believe, or is it a total waste of time as others may suggest?
In truth, the answer probably lies somewhere in the middle, but perhaps not in the way we think. I should preface everything that comes after this by saying that personally and professionally, where time allows; I typically begin sessions with 2-3 minutes on the roller as part of the warm-up. However, the main reasons for dong this are now grounded in a slightly different set of beliefs, than once was the case. These concepts were initially introduced to me during a weekend of learning with Dr John Rusin last year, in Germany, and have since been further corroborated in conversations with highly regarded osteopaths and practitioners, whom I work closely with.
Having spoken to many, more qualified people, in relation to rolling and more general SMR, one common misconception that they like to clear up first, is that rolling, as we know it, and coach it, has the ability to “breakdown” scar tissue and fascial adhesions. This is almost certainly not case and anyone who has experienced proper deep tissue friction massage, or enjoyed a session of blading, will testify to the sheer agony that is necessary to disrupt tissue in this way. I know rolling is generally not pleasant but I’m pretty certain most people on the gym floor are not taking themselves to that level of pain just prior to 40-minute exercise session.
It’s also fair to assume that foam rolling DOES NOT make muscles longer or more flexible! In fact there isn’t anything that can technically make muscles longer after our bones stop growing, other than a surgeon’s knife. Finally its also a little bit far fetched to think that foam rolling alone has the power to increase mobility and improve functional range of movement and as such can be used with any great optimism in the absence of synergistic mobilization/stretching protocols and activation and strength building exercises.
In reality, the main benefits of using the roller as part of the warm-up phase are likely to be more psychological and neurological than they are physiological. For most people now, getting on the roller represents the psychological switch-over from their previous activity into exercise time. The GO button essentially, and if this helps the get them focused for the session ahead then that’s a good thing. Acutely, short periods of time spent rolling one or two specific areas that are historically dysfunctional and/or potentially pre-disposed to compromised movement quality, can also be beneficial in neurologically ‘freeing up’ those tight tissues, enhancing proprioceptive awareness and thus improving movement quality. While these benefits are indeed worthy of inclusion, it should be mentioned at this stage, that there is very little supporting evidence to suggest that foam rolling on its own, is the key to enhanced mobility or improved functional range of movement.
For me, SMR on the roller still represents a valuable component of a warm-up sequence, as long as it is specifically targeted and executed with the forthcoming session in mind, and not exhausted. Personally I like to use it as a quick starting point in my 4-Step Prep warm-up protocol. It represents a familiar pattern for clients and sets them up nicely for the more dynamic, movement and activation steps that constitute their preparation phase, and are indeed likely to have more functional carry over.
Many misconceptions relating to the power of the roller still exist across the wider industry, however, the majority of evidence that exist, points to the most advantageous use of rolling being part of a recovery and regenerative protocol. Longer periods of targeted SMR can benefit soft issues in the post training windows by increasing blood flow to the area, and stimulating lymphatic drainage, both processes which can help reduce local inflammation, nourish the target tissues and ease post exercises DOMS. Contrary to the common conception, eliciting pain while rolling is NOT a necessary prerequisite for an effective practice. In fact when used as a recovery tool, the onus should be on creating a parasympathetic response (calming) at a neurologically level which actually allows the “tight” tissues to relax and benefit, rather than provoke spasm and pain which flies in the face of recovery as a concept.
So does all this mean that the FOAM ROLLER is futile and a waste of time, especially as a warm-up tool? NO, not at all, however it is important both as an individual and as a coach to understand the roll (excuse the pun) that this practice can play as part of a more holistic regime, and also the limitations that exist around spending too much time invested in it.