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February 1, 2024
Foam rollers are available in a variety of materials, densities, sizes, and textures depending on the intended use, sensitivity of the tissues to be mobilized, and other factors. Selecting the right foam roller density, texture and length is important for maximizing the benefits of this mobility and recovery tool. Below are some guidelines to consider.
The density of the roller plays a critical role in the effectiveness of this deep massage technique. Soft/low-density foam rollers are more comfortable, though this is at the cost of depth of massage. On the other end of the spectrum, high-density foam rollers penetrate deeper into the muscle, though this can cause pain and muscle guarding (muscle contraction as a result of discomfort), which decreases the effectiveness of the technique. For most people, the sweet spot for comfort and effectiveness is the medium-density foam roller.
Smooth rollers are typically more comfortable, allowing for increased muscle relaxation. Stick to an untextured foam roller unless you are a varsity-level user looking to increase muscle fiber mobilization with more targeted pressure.
While long foam rollers have the advantages of increased stability and versatility, a foam roller of approximately 30 cm is sufficient for all foam rolling techniques in the GOWOD app and is easy to handle, store, and carry.
For most people, the Standard medium-density BLACKROLL seen in the GOWOD app and included in the GOWOD Mobility box is the ideal tool for self-myofascial release. The foam roller that fits your body best is the right one for you!
Most basically, use a foam roller by placing the targeted area of muscle stiffness or discomfort on the roller, then applying bodyweight pressure while moving back and forth over the roller. This back-and-forth movement should be controlled and deliberate, and as with most things in the gym, quality takes priority over quantity.
The foam roller can also be used to hold sustained pressure over a particularly sore or tight spot within a muscle, causing ischemic compression similar to the manual therapy technique of sustained compression to muscle tissue using an elbow, thumb, or a tool.
It is safe to use the foam roller on most body locations where muscle tissue exists. Avoid using the foam roller on the front of the neck, abdomen, chest wall, or directly over joints or bony prominences, such as the ridge of the shin bone. Rather, use the tool to mobilize the muscle tissue that surrounds these areas. Caution is advised when using the foam roller directly over nerve pathways, which can become irritated by direct, sustained pressure. Specific research studies on the safety of foam rolling along the spine are limited, though it is generally believed to be safe to use a foam roller of the appropriate density and texture along the back to mobilize the soft tissue surrounding the spine and the joints of the spine itself. As with any self-treatment technique, individual responses to this practice will vary. People with injuries or health conditions that may impact their ability to foam roll safely are advised to discuss this with their healthcare providers before trying the technique.
Duration varies based on the individual and the intention of the session, though 1-2 minutes per muscle group is typically prescribed. Larger muscle groups, including the quads and glutes, require more time than smaller muscle groups, such as the hip flexors or shoulders. The speed of moving back and forth over the roller may vary, though slow and controlled movement is recommended.
Foam rolling frequency varies, though it is safe to perform daily. For beginner users, foam rolling every 2-3 days and gradually increasing frequency allows tissues to adapt without excessive sensitivity and soreness.
There is no right or wrong time relative to a workout to foam roll. It is an effective tool to use before a workout, after a workout, or during a dedicated recovery session.
Depth of massage is the most important variable when it comes to maximizing the effectiveness of the technique. Think of Goldilocks when assessing the depth of massage – not too shallow, not too deep, but just right. This sweet spot allows tissues to remain relaxed throughout the session while still supplying enough pressure to cause positive adaptations.
Another way to find the appropriate intensity for foam rolling is to assess the level of discomfort on a scale of zero to ten. On this scale, zero represents no pain or discomfort and ten is the worst pain imaginable. When foam rolling, the goal is to explore the line between discomfort and true pain, which is typically between three and four on the pain scale.
Foam rolling that is excessively uncomfortable causes muscle guarding, preventing the tool from accessing deeper muscle tissue. Imagine tightening your arm muscles in anticipation of a playful jab in the shoulder from a friend. This reflexive muscle tightening that will lessen the blow of a punch is counterproductive when it comes to foam rolling.
Have you ever wondered what foam rolling is actually doing?
While the research is still evolving, there is significant evidence supporting the use of foam rolling for mobility and to decrease soreness. Some of the proposed mechanisms for these benefits are highlighted below.1
Increased bloodflow (hyperemia) prepares muscle tissue for exercises and assists with muscle recovery. Put simply, exercise is the process of deliberately breaking down muscle tissue, whereas recovery is the process of rebuilding the same muscle tissue to be stronger and more efficient than before. Foam rolling supplies repairing muscles with increased oxygenated blood and nutrients, yielding faster and more effective recovery.
Increased muscle flexibility and joint mobility from foam rolling addresses tightness, muscle imbalances, and restricted movement patterns for improved athletic performance.
Enhanced fluid dynamics from foam rolling may increase the rate by which metabolic byproducts, including lactate, hydrogen ions, and carbon dioxide, are removed from muscle tissue following a bout of exercise. Post-exercise muscle soreness, once believed to be primarily due to the accumulation of lactate, is now thought to be caused by microdamage to muscle tissue and accumulation of hydrogen ions during anaerobic exercise. The presence of hydrogen ions increases the acidity of muscle cells, which can activate nociceptors (pain receptors) and cause the sensation of post-workout muscle soreness. It stands to reason that foam rolling may decrease post-exercise muscle soreness by enhancing fluid dynamics within muscle tissue.
Stimulation of sensory receptors in muscle tissue, specifically Golgi tendon organs, causes a reflexive decrease in muscle tension, which can result in improved flexibility and mobility as well as decreased muscle soreness.
Neuromodulation from consistent foam rolling over time can decrease neural sensitivity and pain perception, resulting in decreased muscle soreness and improved range of motion.
Ready to give foam rolling a try? Try GOWOD free for 14 days here and check out three popular foam rolling exercises, upper back roll, glute roll, and wall forearm roll.
