Does Foam Rolling Increase Range of Movement?
There is widespread belief that foam rolling helps to break down “fascial adhesions” in areas such as the IT band that runs along the outer thigh and helps to increase range of movement (ROM).
Cheatham et al (2015) conducted a systematic review looking at the effects of foam rolling on joint ROM, muscle recovery and performance. The results indicated that foam rolling may have short-term effects of increasing joint ROM without decreasing muscle performance. The results also indicated a reduction in perceived pain after an intense bout of exercise. The review stated that there currently is no consensus on the optimal foam rolling intervention (treatment time, pressure, and cadence).
Wiewelhove T et al (2019) conducted a meta-analysis that looked at the effects of foam rolling on performance and recovery. The meta-analysis determined that the effects of foam rolling on performance and recovery are rather minor and partly negligible, but can be relevant in some cases, for example, to increase sprint performance and flexibility or to reduce muscle pain sensation. It was concluded that the evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool.
While foam rolling has some benefits for some people it is important to mention that few studies have examined the potential underlying physiological mechanisms.
The effects of foam rolling have been attributed to mechanical, neurological, physiological, and psychophysiological parameters but these are *theorised* and not based on strong evidence:
*Reduction in tissue adhesion and scar tissue, altered tissue stiffness.
*The potentiation of analgesic effects and muscular recovery by mediating pain-modulatory systems
*Increased blood flow and parasympathetic circulation, as well as inflammatory responses and associated trigger-point break down
*Improved perceptions of well-being and recovery due to the increase of plasma endorphins, decreased arousal level, an activation of the parasympathetic response and/or placebo effect
If you currently using a foam roller and feel the benefit keep doing it! But if you aren’t and feel like you’re missing out, don’t lose any sleep over it!
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References:
Cheatham, S., Kolber, M., Cain, M. and Lee, M. 2015. “The Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery and Performance: A Systematic Review.” Int J Sports Phys Ther 10(6): 827–838.
Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M. and Ferrauti, A. 2019. “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.” Front. Physiol. 10: 376.