Rolling the Right Way
In today’s post, BSP Sports Performance Coach, Alex Williams discusses foam rolling, its purpose, best practices and the misconceptions. This is a great post for all, whether you have used a foam roller for years or never before. It is always good to remind ourselves of why we are doing this practice.
The fitness industry tends to be very fad-based. Whether this is a good thing or bad thing depends on the perspective of the consumer. In some cases it shows inconsistency or practices based on the appeal rather than practicality. In other cases, it can show that the industry is always looking to be on the forefront of technology and innovation. In the 1980s, the concept of foam rolling was introduced. There is still some debate as to just how effective, or to what degree, foam rollers can help but many agree on the basic concept that foam rolling can be used as a means of recovery. This is evident when you enter any gym. Most gyms, and even many homes, have at least one foam roller. Whether it’s the classic foam roller or a new variation with bumps, ridges, or a battery-powered motor it is hard to find a gym without one. Why is that? Before we get too invested, it’s important to have an understanding of what exactly is being rolled over when using these devices.
From bone to skin, humans are made of multiple layers. This can include blood supply, connective tissue, or nerves but a majority of it is the muscle. Sitting on top of the muscle is a sheet-like tissue, called fascia, that wraps around the muscle, almost like a fitted sheet to a mattress. Just like a fitted sheet, the fascia covers the muscle but is able to slide over it as we move. As muscles are used under load or become sedentary they become shorter than their normal length. As the properties of the muscle change, so to does the fascia since the fascia binds to the muscle. With enough time it can lose its ability to slide over the muscle. This tightness and inability to slide over each other results in a loss of flexibility and the creation of knots or tight spots within the muscle.
Myofascial release is the use of an object to reduce or attempt to reverse these effects. The aim of using a foam roller is to restore the ability of the fascia to slide over the muscle and loosen any knots, thus restoring the muscle to a more lengthened state. When training, muscle is put under stress. This stress creates micro-trauma within the muscles. As the body tries to heal itself it attempts to repair these micro-traumas almost acting as if to “sew” the muscle back together. This process of muscle repair is where the muscle can become shortened, leading to the fascia becoming more bound. Introducing a foam roller to the muscle is similar to using a rolling pin when rolling out dough. This foam roller is used to manipulate the pliability of a muscle.
So when is the most proper time to use a foam roller in training? This is something that is often debated. An argument can be made for both before and after training. The use of long, slow rolling is thought to induce a recovery state by activating the parasympathetic nervous system. This places the body in a more relaxed, less stressed state and can help with muscle recovery and even delay or reduce muscle soreness. However, rolling too quickly is thought to have the opposite effect. This is why there are proponents for rolling during pre- and post-training.
When using a foam roller be sure to avoid rolling over joints such as the knee. The focus is solely on the muscle. The best way to optimize a foam roller is by listening to your body. A quick 5-10 minute roll may be best to help wake up the body and start your day or used as a pre-workout activation. A slower, 20 minute roll may be helpful in relaxing the body and unwinding post-workout. Your body will tell you what feels good and where you need to spend some extra time.