Benefits of Foam Rolling

A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery

It is determined that the effects of foam rolling can assist to increase sprint performance and flexibility or to reduce muscle pain sensation. Evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool.

Foam rolling, also known as self-myofascial release (SMR), is a popular technique used for muscle recovery and relaxation. It involves using a cylindrical foam roller to apply pressure to different muscle groups. The benefits of foam rolling are supported by scientific research, and it can be used in various situations. Here are the proven benefits of foam rolling:

• Improved Flexibility and Range of Motion

  Foam rolling has been shown to increase joint range of motion and muscle flexibility. A study published in the Journal of Athletic Training found that foam rolling significantly increased hamstring flexibility compared to static stretching alone. By targeting tight or restricted areas, foam rolling helps release muscle tension and promotes better mobility.

• Enhanced Muscle Recovery

  Engaging in intense physical activities can lead to muscle soreness and fatigue. Foam rolling aids in muscle recovery by increasing blood flow and circulation. Research published in the Journal of Strength and Conditioning Research demonstrated that foam rolling after exercise significantly reduced muscle soreness and improved subsequent performance in athletes.

• Reduction of Delayed Onset Muscle Soreness (DOMS)

  DOMS refers to the muscle pain and stiffness experienced 24 to 48 hours after intense exercise. Foam rolling can help alleviate DOMS symptoms. A study in the Journal of Sports Rehabilitation revealed that foam rolling significantly reduced perceived muscle soreness and enhanced muscle function after intense exercise.

• Injury Prevention

  Foam rolling may help prevent injuries by addressing muscle imbalances and promoting proper movement patterns. By targeting trigger points and knots in the muscles, foam rolling can reduce the risk of overuse injuries. A study published in the International Journal of Sports Physical Therapy showed that foam rolling improved hip range of motion and reduced dynamic knee valgus, which is associated with an increased risk of knee injuries.

Foam rolling can be done before or after exercise, or even as a standalone activity as part of a daily self-care routine. Although, scientific evidence suggests there is more benefit if done prior to a workout. Foam rolling post-workout may assist in recovery to an extent. Here are some guidelines for when foam rolling should be done:

1. Pre-workout: Foam rolling can be done as part of a warm-up routine before exercise. This can help to prepare the muscles for activity by increasing blood flow and mobility and reducing the risk of injury.

2. Post-workout: Foam rolling can also be done as part of a cool-down routine after exercise. This can help to reduce muscle soreness and speed up the recovery process by promoting blood flow and lymphatic drainage.

3. Standalone activity: Foam rolling can also be done as a standalone activity as part of a daily self-care routine. This can help to promote relaxation, reduce stress, and improve overall flexibility and mobility.

It's important to note that foam rolling should be done in a safe and effective manner, and should not cause pain or discomfort. If you're new to foam rolling, it's important to start slowly and seek guidance from a trained professional to avoid injury or discomfort. It's also important to listen to your body and adjust the intensity of the foam rolling as needed based on your individual needs and preferences.

If you are seeking faster recovery or injury prevention, a combination of foam rolling and therapy braces is the best option. Our Therapy Braces are recommended by physiotherapists and used by athletes of all backgrounds.

For braces to wear during your workout or sports activities, we recommend our Enhance & Performance Range. These products feature sweat-wicking fabric with all-around even compression to provide you with stability and freedom of movement.

For braces after your workout or for everyday activities, we recommend our Support & Assistance Range. These products feature more stability components such as additional gel padding, side stabilizers, and adjustable straps.