How Does Foam Rolling Work?
How Does Foam Rolling Work for Athletes?
Foam rolling is a myofascial release technique that is used by athletes to relieve muscle tightness and inhibit overactive muscles.
It is a type of stretching that helps improve soft tissue extensibility and allows the activation of the muscle. 
There are many ways to use this technique and today, I share the various ways Foam Rolling can help you. Foam rolling applies pressure to specific points on your body and helps the recovery of muscles and sees them return to normal function.
One of the most important things you need to know about foam rolling is that it is not a chronic prescription! When a muscle is overactive, you need to roll it out to release the tension in the tissue. Once you have corrected the muscular imbalance your time spent on the roller should be limited.
What are the different types of foam rollers?
- White – Less dense; more comfortable to start with
- Black – More dense
- Tennis ball – Smallest surface areas; plantar fascia, calves, pecs, scapula, posterior deltoid
- Lacrosse ball – Similar to tennis ball but more dense
When should athletes foam roll?
- Beginners – Prior to your session; decreases stiffness when technique and form are a primary concern.
- Experienced – After session to increase recovery benefits
There are four steps to muscle recovery:
- Inhibition (Foam Rolling)
- Stretch
- Activate/Strengthen
- Integration
By including foam rolling in this process, it can help speed the recovery of those muscles and get you exercising and training back at your normal levels.
Here are several ways that foam rolling can help athletes:
- Muscle Imbalance – When opposing muscles fire at different tensions.
- Reciprocal Inhibition – Muscles on one side of a joint relax to allow contraction of the muscle on the other side of the joint.
- Lower Crossed Syndrome – Anterior pelvic tilt occurs due to tightness of the hip flexor and erector spinae muscles and weakness/inhibition of the glutes and abdominals.
If you have been having muscle issues, you may want to include foam rolling into your training. It can help you improve your sports performance no matter what level you perform at – beginner or professional.
Join us for our virtual mobility classes for athletes using a foam roller the right way!
Check out our Find Your Edge podcast on Bodywork & Foam Rollers for Athletes from a massage therapist here
Thanks to Chris Kacyon, MS for his contribution
