Benefits Of Foam Rolling

Foam rolling is also know as myofascail release becuase it can release shortened muscles to their normal length resting length and optimal function. So it can be used as a treatment or maintanance tool. 

Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and chronic pain reduction. Its basically a self massage to help treat muscle knots (tight areas of muscle tissue aka trigger points). The combination of foam rolling stretching and movement is a good way to ease the knots. with the foam roller you can directly apply pressure to relax and heal triggers points, the shortened muscle fibres will lengthen to normal and waste products will be flushed out. The main reason for foam rolling is to release or prevent shoretened muscles to maintain optimal muscle length. Foam rolling will restore a muscle normal resting length but rolling the adductors will not get you to achieve the side splits you will have to stretch the adductors. 

There are many theories on what goes on when you foam roll, but it don't change the fact it actually calms the muscle down increasing flexibility. Its a compression technique similar to a  massage. Used in the  warm up and cool down alongside stretching it can enhance muscle compliance and pliability more than stretching alone. You will feel relaxed (light) and your movement becomes more fluid. Just try it and assess how you feel, the conflicting views of scientists will confuse you. So before you ditch something give it a try and let your own body and mind tell you how you feel. The same goes for stretching and dry needling etc. You are the biggest science experiment , try something and feel the results yourself. People will always have opposing views on techniques etc.

30 seconds per muscle is recommended in the warm up phase before dynamic stretching and muscle activation drills. In the Cool down it is best to do before Static stretching for greater benefits. Some say its good to hold on painful spots for 30 seconds to promote blood flow which will aid in repair. Foam rolling is just one component of the warm up and cool down phases, what you do after will enhance its benefits. Foam rolling is just an addition to improve muscle quality. Using a meduim dense roller and move along the muscle slowly.

Vibrating foam rollers are said to be more effective when tackling shortened tissue and relax muscles more.

Foam rollers alongside other techniques can help restore the proper length-tension relationship to muscles. A number of muscles work together to create joint motion; if one segment of tissue becomes tight, it creates an imbalance that can cause the muscles working on the opposite side of a joint to lengthen and become inhibited. This means they will not produce the proper amount of force for optimal motion. Using a foam roller can reduce tightness to ensure a proper balance of competing forces around a joint. It is best to use foam rolling as a warm-up before using multiplanar patterns that adequately create full extensibility of the involved tissue.

Foam rolling focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements. These cause tension and restrictions in the body, this can lead to imbalances and movement impairment. Foam rolling can ease tension and spasms in the overactive tissues of the body. I recommend stretching after for more permanent changes in flexibility. Foam rolling is just a self massage and carries over some of the same benefits (I don't see why some people are so anti, we all want massages as they make you feel great, but who can afford one daily)

Foam rolling benefits include:

Decreases  excessive tension and restores normal resting tone , resting length and optimal function.

Helps in the Correction of muscle imbalances

Muscle relaxation

Improved joint range of motion

Improved neuromuscular efficiency

Reduced soreness and improved tissue recovery

Suppression/reduction of trigger point sensitivity and pain

Releases trigger points

Decreased neuromuscular hypertonicity

Provide optimal length-tension relationships

Decrease the overall effects of stress on the human movement system

Used to decrease tightness and restore normal muscle function. 

Lengthens shortened muscles by relaxing the cns.

May help scar tissue from serious injuries become more flexible. 

Proposed theories by NASM

LOCAL MECHANICAL EFFECT

The direct pressure from the roller is thought to change the properties of the local tissue by reducing viscosity, breaking up myofascial restrictions, increasing hydration, and lowering the cellular response (Behm & Wilke, 2019; Kelly & Beardsley, 2016). Such local changes will affect the tissue by improving its ability to elongate and to respond to other mechanical forces. This demonstrates improved flexibility and mobility.

NEUROPHYSIOLOGICAL EFFECT

Neurophysiology is a branch of science that refers to the study of the functioning of the nervous system. Numerous studies have supported that direct roller pressure enhances stretch tolerance by influencing central nervous system (CNS) input from mechanoreceptor stimulation (Behm & Wilke, 2019; Cavanaugh et al., 2017; Cheatham & Kolber, 2017). Direct and sustained pressure from the roller will stimulate mechanoreceptors, which decrease tension and tone to overactive myofascial tissue. (Because we sit so much most of us have underactive glute muscles so this theory does add up, it’s the sustained pressure).

Positive Outcomes is Evidence in itself

Thousands of years ago pressure has been used on muscles to release tension via massage. There were no scientific labs or complex machinery. The way they tested the therapy was practical application and clinical outcome. Foam rolling is just pressure on the muscles, we may not know how it works or releases tension, but it does and if you give it a try you will see how good you feel after within your body and mind. Some Physical therapists still use therapies that have given them good clinical outcomes even if some scientists can’t work out how it’s working. If it’s getting their patients better something must be working. Sometimes we just have to go back to the old tried and tested method of practical application and outcome as that is evidence in itself. 

Use a lacrosse ball for lower back instead of foam roller as foam roller can extend your lower back too much which may cause injury.

https://www.healthline.com/health/fitness-exercise/foam-rolling-how-to

Summary by Healthline magazine