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9 Proven Foam Roller Benefits to Boost Recovery and Flexibility
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After an intense workout or competition, you may feel sore and fatigued. While you may want to ease back into activity, your body may not be ready to perform again. This is especially true if you pushed yourself hard, stepped up your training, or tried a new sport. Recovery is crucial to returning your body to normal, improving flexibility, and enhancing overall performance. Foam rolling is a beneficial strategy to help speed up recovery and performance. In this article, we'll explore foam roller benefits and how they can help you improve your flexibility and well-being and best recovery tools for athletes.
Foam rollers are just one of the tools offered in Pliability’s mobility app that can help you reach your athletic objectives and improve your performance. Using Pliability’s simple, guided routines, you can learn how to use foam rollers to relieve soreness and improve your mobility effectively.
Should You Try Foam Rolling?
Foam rolling, a self-myofascial release technique, alleviates muscle tightness and soreness. It also helps reduce inflammation and improve range of motion. Myofascial release works by applying pressure to tight or sore areas, allowing them to relax. Using a foam roller, you can apply pressure and massage the area by rolling the tool back and forth.
This can be particularly helpful before you start a workout. Foam rolling involves applying pressure to stimulate blood flow in the:
- Muscle
- Fascia
Neuromuscular Relief
According to a 2017 study in the European Journal of Applied Physiology, this can create analgesic (pain-relieving) changes at the neuromuscular level. A 2019 meta-analysis in Frontiers in Physiology adds that this pain reduction is related to less stiffness in the connective tissue, which holds your muscles, nerves, and fascia in place and regulates how your brain assesses pain.
“Foam rolling primes the muscles and gets your neuromuscular activation going,” says Kuharik. “It helps strengthen the connection between the brain and muscles.” And that connection helps your brain focus on which muscles to focus on, and foam rolling also helps lengthen your muscles.
Post-Workout Recovery
“You want as much length as you can when you’re exercising so you don’t compensate and use other muscle groups in place of what you’re trying to target,” explains Kuharik. Regarding your post-workout, foam rolling also plays an important role. Many people who exercise experience:
- Post-workout soreness
- Tightness
DOMS Relief
Using a foam roller after your workout may help with acute pain relief, but what about delayed onset muscle soreness (DOMS)? Research is thin on whether it can help prevent DOMS, pain that starts a day or two after a workout. “Using a foam roller is similar to getting a massage; you usually feel better afterward,” says Kuharik.
“You feel great, and it allows you to move around more. Then, the more you move, the more the blood flows through your muscles. But foam rolling hasn’t been proven to help with DOMS.”
Who Can Benefit from Foam Rolling?
Foam rolling can benefit various individuals, especially:
- Athletes
- Fitness enthusiasts
- Active people recovering from injuries
Foam rolling can help prepare your muscles for exercise and promote recovery afterward. It can also help relieve muscle tightness or soreness from activities of daily living.
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- Is Yoga Active Recovery
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- Which Muscles Recover the Fastest
- Why Are Ice Baths Good for Muscle Recovery
- What to Do on Recovery Days
- Why Is It Important to Include Recovery Time in a Workout Program?
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9 Proven Foam Roller Benefits to Boost Recovery and Flexibility
1. Localized Pain Relief: Spot Treat Your Soreness
For good reason, foam rollers, massage guns, and other self-myofascial release tools have recently gained popularity. Research shows that these tools provide almost instantaneous relief to:
- Sore
- Tender
- Tight areas of muscle
If you’ve ever experienced temporary localized pain relief in an area due to stretching, you can expect a bigger benefit from using a foam roller instead. As discussed above, implements like the foam roller allow us to stretch a muscle itself and specifically target the tender or sore portion of a muscle belly.
Targeted Pressure
Many people find this approach's pain-relieving effects dramatic and immediate, as long as they:
- Apply the proper amount of tension
- Avoid direct pressure on bony structures
2. Reduced Inflammation: Speed Up the Healing Process
Studies have shown that foam rolling after muscle damage:
- Positively increases anti-inflammatory proteins
- Reduces pro-inflammatory proteins
This results in less inflammation in the area and aids in muscle recovery and performance.
3. Improved Passive Range of Motion: Increase Flexibility Fast
Since foam rolling is a method of directly targeting a specific spot on a muscle and loosening the tension there, we can expect direct and quick improvements in flexibility from training the foam roller properly. For this purpose, the foam roller is better than massage guns (a more targeted approach).
Flexibility training, whether by stretching or foam rolling, temporarily improves our localized range of motion by 10-15%. This is most important for those of us engaged in activities that require a large range of motion. Still, it can also be equally crucial for maintaining health during day-to-day activities, like getting up and down from a chair or picking objects up pain-free.
Flexibility Gains
Two to three weeks of proper flexibility training using the foam roller should improve general flexibility, provided you keep up with the daily practice.
4. Improved Mobility: Move Better and Perform Better
We’ve discussed in a previous article on the difference between:
- Mobility
- Flexibility
Though the two are related, they are not the same. Since improving our passive range of motion through flexibility training will directly affect our ability to move through larger ranges of motion (mobility), foam rolling will directly improve our mobility as well.
5. More Targeted than Stretching: Get Specific with Your Muscle Recovery
One common objection to foam rolling is that it isn’t all that different from simply stretching. While we’re technically doing the same thing (mechanically elongating a muscle belly to “stretch” it), the approach and technique of foam rolling vs. stretching are very different.
The primary effect of this difference is that foam rolling allows us to self-massage specific trigger points much better than stretching. Slowly rolling over the muscle will allow you to achieve targeted relief of trigger points, almost like a deep tissue massage.
Targeted Relief
We aren’t just stretching the latissimus; we’re attacking a specific point on the latissimus that’s causing us trouble. For this reason, many patients prefer foam rolling to target hard-to-target muscles or muscles that don’t seem to loosen up even when engaging in the proper stretches.
6. Increased Blood Flow: Improve Recovery with Enhanced Circulation
NASM’s blog notes that a study they reported showed a 75% increase in absolute blood flow to an area directly after foam rolling. Improved blood flow improves the recovery of affected tissues and is also fantastic for preparing for movement or activity (as part of a warm-up).
This effect can reduce delayed-onset muscle soreness (DOMS) when applied post-workout or after a strenuous activity.
7. Speeds Up Recovery from Recovery from Strenuous Activity: Get Back to Training Faster
As noted above, foam rolling improves blood flow to the area, reduces:
- Inflammation
- Promotes mobility
These elements contribute to an improved muscle ability to recover from strenuous activity, whether physical therapy appointments, exercise sessions, or simply bouts of activity in our daily lives.
8. It’s Relaxing! Get Positive Benefits from Just Using a Foam Roller
We had a funny conversation with a patient not too long ago, discussing the potential pros and cons of using a foam roller. At one point in the discussion, the patient noted, “Science be damned, this thing feels good to use!”
While the conversation was good for a chuckle, it also underscores one of the most important elements of a sustainable exercise program, which is enjoyability. The fact is that foam rolling is relaxing and feels good. We’ve almost never shown someone how to properly use a foam roller and had them come out of the session feeling worse.
Positive Reinforcement
They come out of the session feeling relaxed and with reduced pain. This pain relief led to a desire to repeat the activity and a better attitude about their condition.
9. Foam Rolling is Empowering: Take Control of Your Recovery
Once you’ve been shown how to use a foam roller, obtaining your own is as simple as visiting the local sporting goods or big box store and picking one up. From that point forward, you can engage in self-massage any time you wish, in the comfort of your home.
Targeting minor aches and pains as they arise is empowering for our patients and allows you to have a level of control over your physical health you may not have had access to in the past.
Performance Mobility
Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
- Improve flexibility
- Aid recovery
- Reduce pain
- Enhance range of motion
Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to:
- Complement your existing fitness routine
- Help you move better
Performance Mobility
Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android, or on our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app.
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- Active vs Passive Recovery
- Recovery Methods for Athletes
- How to Speed Up Muscle Strain Recovery
- Muscle Recovery Time by Age
When Should You Foam Roll — Before or After a Workout?
Foam rolling serves different purposes depending on when you do it. While foam rolling can be a practical part of your warm-up routine, it’s not as productive for post-workout recovery, according to a 2019 meta-analysis in Frontiers in Physiology.
There's a widespread belief that foam rolling helps prevent lactic acid buildup in the muscles, speeding up recovery. Lynn Millar, Ph.D., a physical therapist and chair of the physical therapy department at Winston-Salem University, says there isn't any evidence to back this up.
Pre-Workout Advantage
"The research simply doesn't support the idea that foam rolling after exercise alters the normal healing process that's part of muscle growth, or that it can reduce soreness in a way that helps performance," she says. "There seems to be a limit on how much we can do to change that process."
So does that mean it’s best to foam roll before exercise? That does seem to offer some advantages, says Diana Garrett, PT, D.P.T., C.S.C.S., outpatient rehabilitation supervisor at Providence Saint John's Health Center's Performance Therapy.
Activity Preparation
"Like dynamic stretching [ones that involve movement vs. being held in place], foam rolling can help improve range of motion and flexibility and provide a cue for the body that prepares it for more high-intensity activity," she says.
This is true for your muscles, nerves, and joints since the increased blood flow also affects them. Like dynamic stretches that mimic the activity you're about to do, such as:
- Jumping before basketball
- Easy jog and lunges before sprinting
Targeted Muscles
Garrett says foam rolling should focus on the muscles you're about to use. To strengthen the lower-body muscles needed for that sport, runners can roll their:
- Quads
- Hamstrings
- Calves
Common Mistakes to Avoid for Effective Foam Rolling Results
In addition to overusing foam rolling after a workout, Heather Hart, certified running coach and ACSM-certified exercise physiologist, says there are a few other common missteps:
1. Foam Rolling Anything That Feels Tight
Often, athletes will foam roll an area they perceive to be "tight," but the pain, inflammation, or damage is in ligaments, tendons, or bone rather than the muscle itself. Foam rolling these areas will not only feel uncomfortable but will have little effect on the tension and may worsen things.
Muscles that are too tight for rolling don’t just feel stiff, Hart says, they’ll also feel tender to the touch, especially with concentrated force, like poking them with your finger. If you feel sharp pain while doing this, it’s better to roll around those muscles, not directly on them.
2. Rolling Your IT Band
Hart says a common mistake, especially with runners, is foam rolling up and down the iliotibial (IT) band on the lateral side of the upper leg. This can cause more discomfort and pain, as the IT band is non-contractile (not dynamic) like muscle tissue.
Since the IT band connects to the knee joint, improper foam rolling could exacerbate knee pain. Hart recommends a better option, which is foam rolling the hips and glutes, focusing on the tensor fasciae latae (the small muscles at the top and side of the hips which may help alleviate IT band pain.
3. Foam Rolling an Injury
Hart says rolling directly over injured muscle tissue can worsen the damage and slow down recovery time. Her rule of thumb? Don't foam roll if the area is sore to a light or moderate touch. Foam rolling shouldn't be painful, and you shouldn’t have to limit the pressure you put on the roller due to pain.
If you’re a newbie to rolling and feel a dull pain or slight discomfort, that’s likely not an injury. If the pain is sharp and sudden, it’s better to save the rolling for another day.
4. Only Focusing on One Area
Spending too much time in one area can irritate nerves and cause bruising and other tissue damage. Hart says about 30 seconds of rolling up and down the length of the muscle is generally more than enough. If you're not sure if you’re rolling correctly, check with your:
- Physical therapist
- Personal trainer
- Coach for guidance
5. Foam Rolling Your Back
Light pressure can target your upper back, lats, traps, and shoulders, but Hart recommends avoiding foam rolling your:
- Spine
- Neck
- Lower back
These areas have dense tissue such as:
- Joints
- Bones
- Ligaments
- Tendons
Larger Muscles
Hart says larger muscle groups with a significant amount of tissue can better withstand the pressure. Ideal targets include your:
- Glutes
- Hamstrings
- Quads
- Calves
6. Relying on Foam Rolling as a Primary Recovery Method
As mentioned, foam rolling isn’t designed for recovery. It’s best used as a way to activate muscles before a workout. Prioritize proven post-workout recovery methods like:
- Proper nutrition
- Adequate rest periods
7. Rolling If You Have Certain Health Conditions
People with certain health conditions should avoid foam rolling unless recommended by their physician. These conditions include:
- Diabetes mellitus
- Lymphedema
- Varicose veins
- Severe osteoporosis
Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform
Pliability offers a fresh take on yoga, tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to:
- Improve flexibility
- Aid recovery
- Reduce pain
- Enhance range of motion
Pliability provides daily-updated custom mobility programs for those interested in optimizing their:
- Health
- Fitness
Mobility Enhancement
It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today to get 7 days absolutely for free, on iPhone, iPad, Android, or on our website to:
- Improve flexibility
- Aid recovery
- Reduce pain
- Enhance range of motion with our mobility app.
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- Causes of Poor Muscle Recovery
- Chocolate Milk for Muscle Recovery
- Active Recovery Workout
- Best Foods for Muscle Recovery
- How to Speed Up Muscle Strain Recovery in Back
- Workout Recovery Tools
STRETCH. BREATHE. LIVE.
