Is it any wonder that foam rolling has little benefit?
I recently read an article that identified that foam rolling has no significant difference, particularly long term. When I take time to think about this, I actually don't find this surprising at all! Foam rolling has been popular for approximately 10 years, particularly with people who perform strenuous exercise. Runners foam rolling their calves immediately spring to mind. I can honestly say that in all of my time as a physiotherapist, I have never as part of a treatment programme given a client foam rolling to perform. And when you think about it, it is quite obvious why foam rolling probably doesn't work in the long term! I recently posted a blog regarding pain and muscle imbalance, you can read this here:
whereby I discuss that if you only treat a muscle that is over-active, your pain will likely to return because you have not addressed the root cause of your problem. The same can be said for foam rolling. You are only targeting the over-active, tight muscle.
Not only that, when you are performing stretches, you are trying to return a muscle to its original and correct length! How can compressing a muscle under your body weight produce the same result? This is like saying that your muscles are like pastry that you are rolling out under a rolling pin to make it longer! I also find that a muscle that is over-active is usually very painful to press into. When I am performing deep tissue release or trigger point release, my clients usually respond with a pain response. Let's be clear that this sensation does get easier very quickly before you are put off having an assessment and treatment with me. However, can you honestly expect a person with an over-active muscle, who is in pain, to foam roll themselves with the maximum ability knowing how painful that over-active muscle is? Now before people start saying that Mike says foam rolling is pointless, I am not saying anything of the sort! The evidence reports that people only achieve a short term gain, nothing long term. Now, if people can achieve a short term respite from foam rolling, in order for them to perform some corrective exercise in addition, then why not continue to perform this? However, this is a point that requires stressing. People tend to foam roll, after strenuous exercise. Or if a physio has given this as part of an exercise programme; people tend not to do the corrective exercise as well. Maybe this is where the research is lacking? Therefore, to summarise: If you are finding that some of your muscles are tight and painful, have a full, accurate assessment and treatment that incorporates corrective stretches and strengthening. Stop rolling out the pastry!
