Foam rolling, which has become a common part of many fitness regimens, is said to improve flexibility and reduce pain, among other things. Here’s what you need to know.
VIDEO TRANSCRIPT
The Claim: Foam rolling is beneficial.
Foam rollers, which are cylinders used to self-massage different parts of the body, have become standard equipment everywhere from physical therapy clinics to yoga studios to home gyms.
While some of the claims for foam rolling are exaggerated, the science shows it may in fact play a legitimate role in fitness.
Foam rollers come in various sizes, textures, and firmness levels.
Known formally as self-myofascial release, foam rolling can also be done with a massage bar or a ball.
The research, though limited, is promising: it suggests foam rolling can increase flexibility; decrease post-workout soreness; and relieve certain types of pain.
Unlike so-called static stretching, foam rolling does not appear to harm athletic performance when done before a game or workout and may even improve performance.
Experts aren’t sure how foam rolling works, but one possibility involves the fascia, which is web-like connective tissue in the body. Foam rolling is thought to break up layers of fascia that stick together, known as adhesions. Other theories are that foam rolling affects the nervous system or increases blood flow.
Regimens vary, but experts typically recommend rolling each area for 30 seconds to two minutes.
Check with a health professional to make sure foam rolling is safe for you, especially if you have a condition such as diabetes, cancer, osteoporosis, or rheumatoid arthritis.
To learn proper form, you can watch videos online from trusted sources, or better yet, work with a physical therapist or personal trainer. Once you get the hang of it, you’ll be ready to roll.
For the truth about more fitness-related claims, check out my book, Fitter Faster. You’ll also learn how to slash your workout time and get even better results.
Helping you be a healthy skeptic, I’m Robert Davis.