Foam Roller: An Affordable & Versatile Product

There are literally hundreds of fitness products you can choose to use. There is one product, however, that won’t break the bank, reduces stiffness, and can be used either at home, in the gym or while traveling. The product is a foam roller. Not only is it affordable, it’s extremely versatile in the right hands. The foam roller gained popularity back in the 1980’s thanks to a physical therapist who brought it into the mainstream from the world of clinical rehabilitation.

Why use a foam roller? Because it can be used to prepare the body for exercise, it’s a great recovery aid, effective as a massage tool, improves mobility, and keeps connective tissue, like fascia, healthy.

Use a Foam Roller as Part of Your Dynamic Warm-up

Before your next strength workout try incorporating a few dynamic warm-up movements. Then use a foam roller for 5-10 minutes, to “roll-out” some tight areas, and see how you feel afterwards. More importantly, notice the difference in the way you feel during your workout. We have a tendency to sit for prolonged periods of time throughout the day. As a result, muscles and connective tissue become tight and restricted. Overtime, this negatively affects your posture, the way you move, and how you perform in workouts! Regular bouts of foam rolling can help offset these issues and more.

Incorporate a Foam Roller into Your Recovery Process

Another benefit of using a foam roller is it has the potential to help the body recover faster from a workout. Foam rolling can decrease the “perception of pain” that the body may be experiencing from overtraining. It targets the myofascial network in the body, helping to reduce trigger points and release restrictive connective tissue and muscle.

The body has a tendency to experience delayed-onset muscle soreness (DOMS) from an intense workout. A 2015 study in the Journal of Athletic Training suggested that foam rolling after intense exercise is a great way to reduce soreness and help with recovery. The study looked at college-aged males and showed those who foam rolled post exercise, were able to perform better at 24, 48 and 72 hours after exercise that induces soreness. And a comprehensive review published in the International Journal of Sports Physical Therapy reported foam rolling promotes short-term increases in range of motion.

Finally, a meta-analysis, published in the Frontiers in Physiology (2019) showed foam rolling had a positive effect on performance and recovery. This particular review of 21 research studies and 451 subjects, also showed better results were exhibited during a warm-up phase rather than as a recovery component of an exercise session.

Foam rolling is not the be-all-end-all when it comes to fitness products but you can definitely benefit from regular use, before and/or after a workout. Give it a try and experience the benefits yourself.

References

Pearcey, G.E.P., Bradbury-Squires, D.J., Kawamoto, J.E., Drinkwater, E.J., Behm, D.G. & Button, D.C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1): 5-13.

Cheatham, S.W., Kolber, M.J., Cain, M., & Lee M. (2015). The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther., 10(6): 827–838.

Wiewelhove, T., et al. (2019). A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery. Front. in Physiol. https://doi.org/10.3389/fphys.2019.00376

Stay Strong Together

Jefit app was named best fitness app for 2023 by the International Association of Strength Coaches. Also, Lifewire, GLAMOUR, and many others, also showed their love for the app. The app comes equipped with a customizable workout planner and training log. Take advantage of Jefits exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.