When we use a foam roller, what exactly are we doing?  To give a short answer, we’re doing a soft tissue mobilization that targets the fascia, the connective tissue of the body, the muscles, and the skin, but we’re also affecting blood flow and stimulating the nervous system. It’s key to note that what we’re not doing is releasing the fascia. When you’re “rolling out your IT band,” what you’re actually doing is influencing the tissues below the IT band by compressing them. You’re first compressing the skin, which then provides tactile stimulation to the nervous system, which then mobilizes and rehydrates the tissues. Hydration is extremely important for fascia because it allows this tissue to be stronger and more dynamic.

You might be wondering what fascia actually is. Fascia forms an anatomical network throughout the body – it’s a body-wide mechano-sensitive signaling system. Fascia protects nerves, which need a large blood supply. When you increase blood flow to an area it will keep the mechanoreceptors of the fascia (sensory organs that respond to vibration, stretch, and pressure) healthy. This allows for proper fibrogenesis to occur, which helps with injury repair.

Healthy tissues have ‘muscle play’, they glide and slide over each other. It might sound strange, but when muscles aren’t in their optimal state, they can actually adhere to one other. Foam rolling and soft tissue mobilization can help get those tissues unstuck. When you foam roll, it can be pretty painful but do your best to try to relax, breathe and allow your body to adapt to the soft tissue changes. Don’t cruise up and down, just find a tender spot and stay there for 30 seconds or until the initial full body alarm melts away.

When our muscles are used incorrectly, or in compensatory ways due to injury, they can develop cross links in the fibers. Cross friction (as you are doing with your foam rolling) is a great way to allow more movement in the muscle by breaking up those cross links. This can be a bit intense, so try to proceed with caution. Harder isn’t always better, so choose a foam roller that suits your body; don’t get one that’s too hard or too soft, get the one that’s just right for you.

Research is still limited, but thus far foam rolling seems to have short term effects in increasing range of motion in our joints, lessening decrements in muscle performance, and diminishing perceived muscle soreness after an intense workout. The optimal time to foam roll is both before and after your workout, but if you only have time to do one or the other, do it before. It will help improve muscle play and allow the muscles to work in a more efficient manner during your workout.

As always, if you have questions, check in with us here at Beacon PT.

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle. And remember, if you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.