How to Use a Foam-Roller

What is foam-rolling, and why are those long, cylindrical gray rollers suddenly everywhere?

Recently, myofascial release, and fascia in general, have become the new rising stars of physical therapy research.

If you are not familiar with fascia, it is probably because it was not a highlighted feature of your high school biology textbook. Only recently has it been revealed as an important part of the puzzle in understanding sports injuries, flexibility, and chronic pain.

Better question: what is fascia?

Fascia is a sliding, tough, web-like material that encases every internal structure of your body, including organs and muscles, and also serves as a connective tissue between structures like organs and ribs. Defining fascia precisely is difficult, as research on it as a “structure” of the body is relatively new, and much of the literature is based on practice-based results (what we feel and how we report our experiences) rather than observable, under-the-knife anatomical study.

Fascia is also a rich sensory “organ” in the body because of its intimate relationship with muscle lengths. Every time a muscle moves, the fascia moves with it. Therefore, when a muscle becomes habitually tight and contracted, the fascia surrounding the muscle can similarly become dense and inflexible.

Using a Foam-Roller for Self-Myfascial Release

Myofascial release is simply the process of using a device, such as a foam roller or tennis ball, to exert even pressure on a tight muscle (and its fascia) in order to inhibit the habitual contraction of that muscle, improving circulation and “releasing” the fascia surrounding the muscle. Self-myofascial release, often simply called “SMR” or “foam-rolling,” is an effective way to improve the extensibility (the ability to lengthen) of a tight muscle, allowing the antagonist to activate. It is affordable, easy, and time-efficient.

Myofascial release is a recent phenomenon. In the 1980’s, Feldenkreis practitioners introduced the use of the foam roller for their purposes, and the device made the jump from Feldenkreis practice to physical therapy in the late 80’s via Broadway. Once performing artists found success in healing chronic dance injuries with the simple, cost-effective device, the foam-roller transitioned to the world of elite athletic training during the 1990’s, and then finally arrived in everyday gyms by the 2000’s. Now, it is uncommon to not see a foam roller in a gym environment, as they are widely recognized as a uniquely practical and inexpensive tool for self-healing.

Massage, with its higher price tag, works very similarly. The sustained, gliding pressure on “soft tissue” (muscles and fascia) allow overtrained and tight muscles to relax and lengthen, so that the weaker antagonist muscles can fire appropriately.

Myofascial release, whether with a roller or with a licensed massage therapist, is an essential part of the Injury-Proof Workout, and a foam-roller can be purchased for as little as $10-$15 at sporting goods retailers and outlet stores. I highly recommend a roller that is smooth and flat – in my opinion, the traditional thirty-six inch plain gray roller is the best. Many companies have released “improvements” that have ridges, bumps, and more. These rollers will probably be too intense if you are just starting out with myofascial release, and the changes in design are not necessary even for experienced athletes.

Finally, I want to point out that myofascial release can be painful at first. I have found that as circulation, flexibility, and extensibility improve, the pain decreases over a few weeks’ time if you are consistent with your foam-rolling (especially before and after cardio exercise). Never, however, expect it to feel “relaxing” like a Swedish massage. You will experience the “relaxing” benefit of it over time, not in the moment. Using the massage analogy, it is like receiving a deep tissue or sports massage.

Using a foam-roller, for me, was one of the most dramatic changes in my athletic training. Learning how to foam-roll my glutes allowed tight muscles, which had been causing pain and discomfort, to relax, opening up my full range of motion and true flexibility.

Here is an example foam-rolling routine: roll your bodyweight over the foam-roller very slowly, holding tender spots for 30-60 seconds.