How Effective Is Foam Rolling for Muscle Pain and Flexibility?

Many physically active people get muscle pain after exercise, known as “delayed onset muscle soreness” or DOMS. Foam rolling is a popular means of alleviating delayed onset muscle soreness and stiff muscles! But what does the science say? Is foam rolling actually effective in reducing delayed onset muscle soreness, and in increasing flexibility? Some studies show a small improvement, however, many don’t show any difference!

Foam rolling is a type of self-massage, usually using a cylindrical foam roller. They were first used in the 1980s, and are now usually used in warm-up and/or cool-down exercises. Proponents say foam rolling can reduce muscle pain, and increase flexibility (also known as range of motion). Foam rollers and other similar devices are claimed to release the tightness of “myofascia”. Myofascia is a thin connective tissue that surrounds our muscles. It prevents friction between tissues, and transfers force generated by muscle fibres to the bone. Foam rolling claims to stretch the myofascia and thereby could reduce such soreness and inflammation.

Studies have shown, however, that the benefits of foam rolling are actually much more noticeable as a WARM UP exercise, rather than recovery. When people use foam rolling correctly before a workout, they have shown to have increased flexibility and range of motion, as well as higher muscle pain tolerance. However, in both instances, the difference was not very big. These studies also found that the effect on range of motion following foam rolling is similar to that of stretching.

So if your goal is to increase range of motion, both stretching and foam rolling can be considered as adequate warm-up routines. But remember: though foam rolling is generally considered safe, it’s better to avoid it if you have a serious injury such as a muscle tear, unless your doctor or a physical therapist has cleared you first.

Now, if you have already been given the all clear by your doctor, but you aren’t sure where to start, then give us a call! We can show you exactly what you need to be doing to get the best out of your training!