Foam Roller

What is foam roller ?

The foam roller (FR) is a tool that has been developed over the last fifteen years. It is a form of self-massage where muscles, fascia and other soft tissues are targeted by using a foam roller, more or less rigid. The friction induced by the roller and the movement heats up the fascia into a more fluid shape, breaking down the fibrous adhesions between the layers of connective tissue (1). Regarding the modalities of use of the roller, the vast majority of research tends to propose the use of rollers of greater firmness with a non-uniform structure, so as to increase the punctual pressure on the massaged tissue. The resulting analgesic effect will thus be more consistent(2). There is absolutely no consensus on the best possible application, but with at least 60 seconds per area massaged, it is even possible to obtain contralateral or systemic effects, and not only localized effects (3). However, many questions remain to be answered in order to optimise its application and knowledge.  

What effects can it induce ?

Numerous studies have looked at the use of this tool in sports practice and its role in injury prevention or recovery. One of its main advantages is its ability to increase the range of motion of the joints, particularly at the hip. It is assumed that these improvements are due to a lengthening of the fascia which stretches and relaxes to increase these ranges (4).

Another important aspect of foam roller is its involvement in reducing the perception and sensation of pain and fatigue in post-exercise (5).

Concerning its effects on recovery, there are many ways of thinking about it. Some scientists have hypothesised that rolling with the RF may improve post-exercise recovery of dynamic performance measures via systemic biomechanical effects. These effects include: increased levels of circulating neutrophils; lower increases in post-exercise plasma creatine kinase; more readily activated mechanosensory sensors transmitting messages for new mitochondria to form, presumably accelerating muscle healing. It would also limit the activation of heat shock proteins and immune cytokines, reflecting less cellular stress and inflammation (6). It has also been proposed that the mechanical stress induced by RF may eliminate trigger points in muscle tissue, also leading to improved pain perception. These myofascial trigger points are a common source of musculoskeletal pain and scientists believe that the application of mechanical roller pressure to the trigger points may prevent the unnecessary firing of afferent muscle spindle discharges from the trigger point. This modification would reduce the muscle spasms induced by these trigger points, and ultimately reduce pain (7). The roller will modulate the tissues and rebalance the body’s water constants after an effort, offering better tissue regeneration. This adequate hydration prevents the appearance of future adhesions leading to limitations in movement, discomfort or pain. 

In addition, the reduction in pain perception may have a positive effect on the short-term recovery process by playing a role in better restoration of muscle tissue, releasing tightness points and thus limiting overall muscle function to a lesser extent afterwards (8). 

Furthermore, the literature shows that in some research the population will experience accelerated recovery of sprint and strength performance when using post-roll immediately after a physical event. Like classical massage, foam roller could also have an interesting placebo effect as it would provide a period of calm and time for the athlete to recover mentally. 

To sum up…

The papers concluded that after exercise-induced muscle damage, foam roller allowed for a very slight decrease in performance impairment on the jumps studied, but above all a beneficial response to soreness, and this in a significant way. These effects were noticed up to 48 hours after the massage session, so it would seem that the FR brings added value to the treatment of athletes. However, many details remain to be discovered in future research in order to make the best use of this tool.

References :