Foam Rolling Guide

Fitness

fascia training

foam rolling

myofascial release

What is foam rolling?

Foam rolling (or self-myofascial release) is a kind of massage that uses various devices to manipulate the skin, myofascia, muscles, and tendons by direct compression.¹

“Foam rolling” is more of a nickname for the technique that became popular amongst physical therapist, athletic trainers and fitness professionals. While foam rollers of different shapes are most commonly used for self-myofascial release, certain areas of a body require smaller instruments such as balls, massage sticks, etc.

Why do we need to foam roll?

Pressure produced by foam rolling creates mechanical and neurophysiological effects that help

tissue relaxation
local pain relief
myofascial release
increase range of motion
reduce fluid retention (you may look less bloated, at least in a short term)

Put it simple, foam rolling helps to relax a tight muscle and release fascia. It’s different from stretching and, in fact, provides better results when used together with some stretching and mobilization techniques.

When should I foam roll?

Warmup Foam rolling can be used as a part of your warmup. Your physical therapist or personal trainer usually gives you a list of specific foam rolling exercises based on assessment. When you are short on time, just do what’s on that list because it’s crucial to your PT session or workout. You can also do a whole body foam rolling routine (see below) that covers the most common trigger point areas that need a release before training.

Post-workout recovery. It may be a good idea to foam roll after an intense workout session especially if you feel tightness in certain areas of your body.

Recovery days’ routine. Foam rolling is a true TLC to your body! Recovery days are perfect for a whole body foam rolling routine along with some stretches and joint mobility exercises.

What kind of foam roller should I use?

If you are a beginner, then keep it simple! Just get a basic inexpensive foam roller that is:

Medium or high density
Non-textured
36-inch length is best; 18-inch will work fine if you need a more portable version

You’ll also need a massage ball for smaller areas of your body:

tennis/golf/non-textured massage balls
bigger massage ball (3,5 – 5-inch) will work better for hamstrings and adductors

Contraindications¹

Skin rash, open wounds, blisters, local tissue inflammation, bruises, or tumors
Osteoporosis
Bone fracture or Myositis Ossificans
Acute or severe cardiac, liver, or kidney disease
Neurologic conditions resulting in loss or altered sensation (e.g. Multiple Sclerosis)
Systemic conditions (e.g. Diabetes)
Connective tissue disorders (Marfan syndrome)
Medications that thin blood or alter sensations
Chronic pain conditions (e.g. Rheumatoid Arthritis)
Pregnancy (consult MD)
Extreme discomfort felt by patient

Deep Vein Thrombosis
Cancer or malignancy
Hypertension
Acute infection (viral or bacterial), fever, or contagious condition
Bleeding disorders (Hemophilia)
Recent surgery or injury
Peripheral vascular insufficiency or disease
Direct pressure over varicose veins
Direct pressure over face, eyes, arteries, veins, or nerves
Direct pressure over bony prominences or regions (e.g. lumbar vertebrae)
Severe scoliosis or spinal deformity

¹Cheatham SW, Stull KR. ROLLER MASSAGE: A COMMENTARY ON CLINICAL STANDARDS AND SURVEY OF PHYSICAL THERAPY PROFESSIONALS- PART 1. Int J Sports Phys Ther. 2018;13(4):763‐772.