Foam Rolling vs. Stretching
Recovery can come in numerous methods, which include both foam rolling and stretching. Its various techniques are beneficial to increasing blood flow to the muscles and improving its range of motion. While they are optimal for both recovery and as a pre-workout activity, they differ in their benefits. Both foam rolling and stretching are beneficial to recovery, but foam rolling is more effective as it gives a greater improvement in flexibility and mobility.
Benefits of Foam Rolling:
Foam rolling is a self-myofascial release technique (“myo” refers to muscles and the fascia is a connective tissue from the skin to the muscles). It can help with:
Relieving Muscle Tightness - Foam rollers allow the muscle to stretch and target a sore or tight portion of the muscle.
Soreness and Inflammation - Studies have shown that foam rolling a muscle that is damaged has the positive effect of increasing anti-inflammatory proteins and reducing proinflammatory proteins. This results in less inflammation of the area and aids in muscle recovery and performance.
Increasing Joint Range of Motion - Foam rolling is a method of directly targeting a part of the body to reduce tension, and therefore increase flexibility and range of motion in the joints. It has the effect of increasing the range of motion in an area by about 10-15% for a temporary amount of time, which is a valuable factor for physical activity.
Relieve Back Pain - Self-myofascial release may be effective for easing pain in the body, including tension in the back. It is important to be careful when applying pressure to the back, as a high intensity might increase existing pain. To use your foam roller for lower back pain, turn your foam roller so it is parallel to your spine and slowly roll from side to side, in line with your spine. Do this as opposed to keeping it horizontal, which can cause you to arch and strain your back.
Helps for Relaxation - The easing of tightness in muscles can also reduce tension and cause people to be calmer, as many people find foam rolling to be relaxing.
Increased blood flow - In a study from the National Academy of Sports Medicine, there is a 75% increase in blood flow to an area directly after a foam rolling session. This improves the recovery of affected muscle tissues, in addition to warming up muscles before physical activity.
Pain Relief in Specific Areas - With the proper amount of pressure being applied, pain is relieved from specific areas of muscles, but it must not be applied to bony structures.
Why Rolling is More Beneficial than Stretching:
Foam rolling eliminates the knots that develop in muscles that form during workouts or sitting for long periods. It is initially painful to roll out the knots, but it will gradually decrease in pain after more rolling. The length of the muscle can be returned to normal once the knots have been eliminated. Meanwhile, stretching pulls these knots and can tear the muscle in an attempt to increase the length. Pain while stretching can occur if the muscle is stretched too far or too fast, which can cause injury.
Additionally, for you to stretch a muscle effectively, you need to hold the stretch for 30 seconds and do 6 repetitions. This has been proven to be the time you should hold it to get the most effective stretch. This is very time-consuming when you have to do this for each muscle group. However, with foam rolling you can roll for a few seconds on each muscle group and get the same effectiveness.
Types of Foam Rollers:
Foam rollers are often shaped like cylinders with a dense foam texture, varying in its size, shape, and firmness.
Smooth rollers have a surface that is smooth and dense. It is a good type of roller for a beginner, as they have an even texture on the foam that is not intense for muscle tissue.
Textured rollers have ridges and knobs, which work deeper into muscles to clear out knots and reduce tension.
Foam-covered massage sticks are for a deep massage in the feet and lower back.
Foam massage balls are used for targeting muscle areas,
Sources:
Konrad, Andreas, et al. “A Comparison of the Effects of Foam Rolling and Stretching on Physical Performance. A Systematic Review and Meta-Analysis.” Frontiers in Physiology, U.S. National Library of Medicine, 30 Sept. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8514717/.
Petersen, Jeffrey. “Benefits of Foam Rolling: Pros and Cons.” Petersen Physical Therapy, 24 Nov. 2023, petersenpt.com/benefits-of-foam-rolling-pros-and-cons#:~:text=As%20noted%20above%2C%20foam%20rolling,activity%20in%20our%20daily%20lives.
Total Performance Physical Therapy. “Is Foam Rolling the Same as Stretching.” Total Performance Physical Therapy, totalperformancept.com/is-foam-rolling-the-same-as-stretching/#:~:text=Foam%20rolling%20is%20going%20to,common%20and%20everyone%20forms%20them. Accessed 14 Apr. 2024.