Foam rolling for performance and recovery

PTQ 2.3 | NSCA.COM30
SEAN KRATCHMAN AND BRIAN JONES, PHD, CSCS, NSCA-CPT, TSAC-F, USAW
FOAM ROLLING FOR PERFORMANCE
AND RECOVERY
F
oam rollers and massage sticks have increased in popularity
in the fitness industry and are often recommended by
strength and conditioning professionals (5,6,10). There is
evidence that shows positive effects of foam rolling on range of
motion (ROM), recovery, and performance (8,9,10,14). Despite its
effectiveness, the mechanisms as to how foam rolling works are
not fully understood. However, it is likely that acute responses in
foam rolling are similar to those elicited by manual therapy, which
are thought to be neurophysiological in origin (24).
Many different health professionals including physical therapists,
athletic trainers, and massage therapists use foam rolling clinically.
However, foam rollers and massage sticks allow individuals to
apply manual therapy on themselves, making them portable and
affordable forms of therapy.
SELF-MYOFASCIAL RELEASE (SMR) FOR WARM-UP
It is well documented that pre-exercise static stretching can have
a negative effect on strength and power but foam rolling has been
shown to increase ROM without decreasing muscular performance
(11). SMR may be a substitute for static stretching before workouts,
especially if combined with dynamic warm-up exercises (8,9,11,16).
In fact, two recent systematic review papers on foam rolling
have concluded that foam rolling acutely increases joint ROM
and decreases muscle soreness without negatively impacting
performance (2,15). However, it should be noted that dynamic
stretching and foam rolling elicit similar increases in hip flexion
range of motion (3).
FOAM ROLLING FOR RECOVERY
SMR through the use of foam rolling may also be beneficial for
post- and between-workout recovery. Foam rolling has been
shown to decrease delayed onset muscle soreness (DOMS) when
performed following exercise (9,13). One study examined the effect
of post-exercise foam rolling on muscle soreness and performance.
The subjects completed 10 sets of 10 repetitions (German volume
training protocol) of the back squat at 60% of one repetition
maximum (1RM). Subjects who performed a 20-min foam
rolling session immediately 24 hr and 48 hr after exercise had
significantly lower quadriceps DOMS than those who did not (13).
Additionally, the foam rolling recovery work caused faster recovery
of muscular function as measured by sprint time, power output,
and dynamic strength-endurance (13). Foam rolling has also been
shown to speed heart rate and blood pressure recovery following
high-intensity exercise as compared to placebo treatment (1).
FOAM ROLLER DENSITY AND OTHER TOOLS
The increased popularity of SMR and foam rolling has led to the
development of many different types of foam rollers, such as
softer, less dense, harder, and more rigid rollers. There are also
multilevel rigid rollers, which have ridges of isolated contact area
as opposed to the standard foam roller. Research suggests that
the significantly higher pressure and isolated contact area of the
multilevel rigid roller can have a potentially greater benefit (7).
Although high-density rollers may be more therapeutic, they can
FEATURE ARTICLE

PTQ 2.3 | NSCA.COM 31
cause significant discomfort during use. Many people begin
with a softer roller and progress to a firmer one as their pain
tolerance increases.
However, foam rollers are not the only SMR tools available;
massager sticks and massage balls, including tennis and l
acrosse balls, are also used for this type of therapy. These tools
are smaller and more portable than foam rollers and can be good
alternatives to the standard foam roller. Massage sticks have
been shown to increase range of motion while not decreasing
muscle strength (17).
OPTIMAL PROTOCOL FOR FOAM ROLLING
Foam rolling has been shown to cause significant ROM increases
when paired with a static stretching routine. A recent study found
that this combination significantly increased passive hip-flexion
ROM compared to foam rolling or static stretching alone (12).
One protocol that has shown to be effective in the literature
involves rolling the length of the muscle 3 – 4 times over the
course of 1 min, followed by 30 s of rest, followed by another
bout of foam rolling for 1 min (10). Tables 1 and 2 provide a
sample program for SMR through the use of a foam roller and
massage stick.
CONCLUSION
SMR through the use of foam rolling or other implements is
a time and cost-efficient method of increasing performance
and recovery. One of the most common mistakes when
using foam rollers or other SMR tools is going too fast. Some
discomfort or slight pain is normal when working on sensitive
areas, and moving too quickly over them can take away the
full benefit of the therapy. Although SMR may be effective, it
is always advisable to consult a physician or other healthcare
professional before beginning any type of self-treatment.
REFERENCES
1. Arroyo-Morales, M, Olea, N, Martinez, M, Moreno-Lorenzo, C,
Díaz-Rodríguez, L, and Hidalgo-Lazano, A. Effects of myofascial
release after high-intensity exercise: A randomized clinical trial.
Journal of Manipulative and Physiological Therapeutics 31(3): 217-
223, 2008.
2. Beardsley, C, and Skarabot, J. Effects of self-myofascial
release: A systematic review. Published ahead of print. Journal of
Bodywork and Movement Therapies, 2015.
3. Behara, B, and Jacobson, BH. The acute effects of deep tissue
foam rolling and dynamic stretching on muscular strength, power,
and flexibility in division I linemen. Published ahead of print.
Journal of Orthopaedic Trauma, 2015.
4. Bialosky, JE, Bishop, MD, Price, DD, Robinson, ME, and
George, SZ. The mechanisms of manual therapy in the treatment
of musculoskeletal pain: A comprehensive model. Manual Therapy
14(5): 531-538, 2009.
5. Button, DC, and Behm, DG. Foam rolling: Early study findings
suggest benefits. Lower Extremity Review. 2014. Retrieved
February 21, 2015 from http://lermagazine.com/article/foam-
rolling-early-study-findings-suggest-benefits.
6. Cressey, E, and Robertson, M. Feel better for 10 bucks.
T-Nation. 2014. Retrieved February 21, 2015 from http://www.t-
nation.com/training/feel-better-for-10-bucks.
7. Curran, PF, Fiore, RD, and Crisco, JJ. Comparison of the
pressure exerted on soft tissue by 2 myofascial rollers. Journal of
Sport Rehabilitation 17(4): 432-442, 2008.
8. Ganfield, L. Myofascial therapy for the treatment of acute
and chronic pain. Spine-health. 2007. Retrieved February 21, 2015
from http://www.spine-health.com/treatment/physical-therapy/
myofascial-therapy-treatment-acute-and-chronic-pain.
9. Macdonald, GZ, Button, DC, Drinkwater, EJ, and Behm, DG.
Foam rolling as a recovery tool after an intense bout of physical
activity. Medicine and Science in Sports Exercise 46(1): 131-42,
2014.
10. Macdonald, GZ, Penney, MD, Mullaley, ME, Cuconato,
AL, Drake, CD, Behm, DG, and Button, DC. An acute bout of
self-myofascial release increases range of motion without a
subsequent decrease in muscle activation or force. The Journal of
Strength Conditioning Research 27(3): 812-821, 2013.
11. McMillian, DJ, Moore, JH, Hatler, BS, and Taylor, DC. Dynamic
vs. static-stretching warm-up: The effect on power and agility
performance. The Journal of Strength Conditioning Research 20(3):
492-499, 2006.
12. Mohr, A, Long, B, and Goad, C. Effect of foam rolling and
static stretching on passive hip-flexion range of motion. Journal of
Sport Rehabilitation 23(4): 296-299, 2014.
13. Pearcey, GE, Bradbury-Squires, DJ, Kawamoto, JE, Drinkwater,
EJ, Behm, DG, and Button, DC. Foam rolling for delayed-onset
muscle soreness and recovery of dynamic performance measures.
Journal of Athletic Training 50(1): 5-13, 2015.
14. Pohl, H. Fascia Research: Basic Science and Implications for
Conventional and Complementary Health Care. Lancaster, PA:
Urban & Fischer; 245-246, 2007.
15. Schroeder, AN, and Best, TM. Is self myofascial release and
effective preexercise and recovery strategy? A literature review.
Current Sports Medicine Reports 14(3): 200-208, 2015.
16. Simic, L, Sarabon, N, and Markovic, G. Does pre-exercise
static stretching inhibit maximal muscular performance? A meta-
analytical review. Scandinavian Journal of Medicine and Science in
Sports 23(2): 131-148, 2013.
17. Sullivan, KM, Silvey, DB, Button, DC, and Behm, DG. Roller-
massager application to the hamstrings increases sit-and-reach
range of motion within five to ten seconds without performance
impairments. International Journal of Sports Physical Therapy 8(3):
228-236, 2013.

32 PTQ 2.3 | NSCA.COM
FOAM ROLLING FOR PERFORMANCE AND RECOVERY
ABOUT THE AUTHOR
Sean Kratchman is currently in his senior year of undergraduate
studies at Georgetown College, where he is pursuing an exercise
science degree. He played football at Georgetown College for
four years and was a 2014 National Association of Intercollegiate
Athletics (NAIA) Champion of Character. Upon graduation,
Kratchman plans to attend Eastern Kentucky University for his
Master of Arts degree in Occupational Therapy.
Brian Jones is an Assistant Professor of Exercise Science in the
department of Kinesiology and Health Studies at Georgetown
College in Kentucky. He has worked as a strength coach for several
different Division I athletic teams at the University of Kentucky and
has strength coaching experience with high school and professional
athletes. Jones has authored three books, two book chapters, and
numerous articles on strength training, supplementation, and other
exercise science topics. Jones has served as the National Strength
and Conditioning Association (NSCA) State Director for Kentucky
and currently sits on the Advisory Board for Kentucky and the Great
Lakes Region. He has a 2nd degree black belt in Brazilian jiu-jitsu
and is the owner and head coach of Valhalla Academy, a jiu-jitsu
school in Frankfort, KY.
FIGURE 1. FOAM ROLLER – UPPER BACK FIGURE 2. FOAM ROLLER – LOWER BACK
FIGURE 3. FOAM ROLLER – HAMSTRINGS FIGURE 4. FOAM ROLLER – HIP ADDUCTORS
FIGURE 5. FOAM ROLLER – ILIOTIBIAL BAND FIGURE 6. FOAM ROLLER – GLUTEALS

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FIGURE 7. FOAM ROLLER – ACHILLES TENDON FIGURE 8. FOAM ROLLER – LATS AND TERES MINOR
FIGURE 9. FOAM ROLLER – TRICEPS FIGURE 10. MASSAGE STICK – QUADRICEPS
FIGURE 11. MASSAGE STICK – CALF FIGURE 12. MASSAGE STICK – HAMSTRINGS
FIGURE 13. MASSAGE STICK – LOWER BACK

34 PTQ 2.3 | NSCA.COM
FOAM ROLLING FOR PERFORMANCE AND RECOVERY
TABLE 1. SAMPLE FOAM ROLLING ROUTINE
Calves: Pass along the
entire muscle pointing
toes in and out to get
the entire muscle.
Hamstrings: Pass
along the entire muscle
pointing toes in and out
to get the entire muscle.
Glutes: Cross one
leg over the other
knee and roll.
Iliotibial (IT) Band:
Roll the length of the
IT band from hip to
the lower leg. This area
may need extra work.
Adductors: Pass along
the entire muscle,
spending extra time
on the upper half
of the muscle.
Middle Back: Pass along
the left, middle, and
right sides of the back
with both hands behind
the head. Repeat while
hugging the body with
both arms.
Upper Back: Pass along
the left, middle, and
right sides of the back
with both hands behind
your head. Repeat
while hugging the
body with both arms.
Pay special attention
to the trapezius.
Lats: Roll along the
entire length of
the muscle.
Shoulders: Put the hands
together as if sleeping
on one side, then pass
along entire shoulder.
Triceps: Pass along the
triceps, spending extra
attention near the elbow.
Flex and extend the
elbow while rolling.
TABLE 2. SAMPLE MASSAGE ROLLER STICK ROUTINE
Quadriceps: Roll
along all parts of the
quadriceps muscle.
Hamstrings: Flex the
knee and roll along
the hamstrings.
Calves: Pass along the
entire muscle, hitting the
inside and outside of
the calves.
Gluteals: Stand up
and roll along all the
gluteal muscles.
Lower Back: While
standing, roll up and
down the lower back.

Foam rolling for performance and recovery

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Foam rolling for performance and recovery