Foam Rolling. Is it just a trend?

The Effects on mobility and performance of foam rolling before training sessions

Introduction

Fascia is the connective tissue that surrounds bones, muscles, blood vessels, nerves, and organs from head to toe in our body. This system provides stabilisation and support due to its pliability. However, when trauma occurs this pliability and resiliency could decrease because the collagen within the fascia could become dense and fibrous. This source of tension could lead to a decrease of strength, endurance and coordination. Myofascial release (MFR) was a manual therapy technique developed by Barnes et al., to reduce these adhesions between layers of fascial tissue using massage and pressure on the fascia (1).

Unfortunately, this technique is expensive because it requires a therapist. Indeed, a self-induced myofascial release (SMR) has increased in popularity in the sport and therapist industry because of its simplicity. The MFR and SMR work under same principles but they require a therapist and only a foam roller, respectively. The foam roller is the tool used in the SMR technique. Using only body mass on the roller, the friction causes an increase in the temperature of the fascia and a breaking-up of the fibrous adhesions between its layers. MacDonald et al., report that anecdotal evidence suggests that foam rolling could improve neuromuscular efficiency, alleviate joint stress and soreness, and enhance ROM (4). Generally, SMR is used by many strength and conditioning coaches not only to enhance the recovery, but also before the training sessions.

Therefore, this critical review aims to analyse the acute effect of foam rolling on mobility and performance, in order to find the rationality behind its latest popularity as a warm-up tool.

Review

Table 1 shows the studies included in this short review. The author of this critical review considered only studies with at least one performance test and a control group in their study design. These control groups sat quietly while the experimental group underwent the SMR intervention (2, 5, 6). Except for one study where the group of control performed a plank instead of resting. The same author was the only one who did not include any mobility test in the procedures (3). A pre-post test design was used by three authors (2, 5, 6). Only Healey et al., (3) utilised a randomized crossover design without a pre-test, not indicating the degree of change after the SMR intervention.

From this review, it seems that SMR with a foam roller could improve the range of movement (ROM) without any significant negative effect on performance (2, 3, 5, 6). This improvement was detected by three studies (2, 5, 6). Moreover, Bahara et al., (2) found no significant differences in Hip ROM and performance tests (see table 2) post intervention between foam rolling and dynamic stretching group. However, the main limitation of these studies is that none of them reported the effect size. Some studies (2, 5, 7) found a slight decrease in some performance tests that maybe were considered not significant but potentially meaningful with a greater sample size.

Table 2 provides the differences amongst studies regarding type of intervention. As shown below, the duration, targeted muscles, and variables are quite different. Therefore, the ideal progression and duration of SMR is still not clear, and further studies are needed. However, a study of Peacock et al., (6) compared sagittal and frontal progression of acute bouts of foam rolling. No significant differences were found in performance tests (vertical jump, standing long jump, pro-agility, 1RM bench press) but in the sit-and-reach test the anteroposterior foam rolling were significantly better than the mediolateral one. This result could be caused from the direct application of foam rolling on the hamstrings. Moreover, Sullivan et al., (7) showed a tendency for hamstrings’ flexibility to increase more with longer duration. However, it is still unknown if prolonged rolling or greater pressure could be more beneficial.

Conclusion

The comparison between findings must be interpreted with caution due to differences amongst the studies. However, no negative effect on performance and improvements in terms or mobility are reported. Therefore, SMR could be helpful to achieve better ROM during the warm-up before the training session.

Take away message from Leandro

The Foam roller as a warm-up tool is constantly used by my athletes and myself before a training session due to the following reasons. First, I have noticed acute improvements in terms of ROM (especially hip region) with tennis players who have overactive quads and restricted hamstrings due to the high number of decelerations and the low athletic position in the court. Second, it works as soft-core training because your core muscles (especially the scapula area) start to be activated assuming not-so-easy positions. Third, rolling with your weight in isometric regime on the foam roller provokes an increase of the heart rate and, consequently, the temperature. Therefore, I suggest using the foam roller as a warm-up tool before the training session.

Tables

Table 1

Table 2

References

1. Barnes, M. (1997). The basic science of myofascial release: Morphologic change in connective tissue. Journal of Bodywork & Movement Therapies, 1(4), 231-238.Behara, B. H., & Jacobson, B. (2017).

2. Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division I Linemen. Journal of Strength and Conditioning Research, 31(4), 888-892.Healey, K. C., Hatfield, D. L., Blanpied, P. R., Dorfman, L., & Riebe, D. (2014).

3. The Effects of Myofascial Release With Foam Rolling on Performance. Journal of Strength and Conditioning Research, 28(1), 61-68.MacDonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013).

4. An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 27(3), 812-821.Madoni, S. N., Costa, P. B., Coburn, J. W., & Galpin, A. J. (2018).

5. Effects of Foam Rolling on Range of Motion, Peak Torque, Muscle Activation, and the Hamstrings-to-Quadriceps Strength Ratios. Journal of Strength and Conditioning Research, 32(7), 1821-1830.Peacock, C. A., Krein, D. D., Antonio, J. J., Sanders, G., Silver, T., & Colas, M. (2015).

6. Comparing Acute Bouts of Sagittal Plane Progression Foam Rolling vs. Frontal Plane Progression Foam Rolling. Journal of Strength and Conditioning Research, 29(8), 2310-2315.Sullivan, K., Silvey, D., Button, D., & Behm, D. (2013).

7. Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical Therapy, 8(3), 228-36.