What is foam rolling?
Foam rolling is a form of self-Myofascial release (SMR) or self massage, commonly used in athletes and with those who have soft tissue injuries. However, recently foam rolling has been more widely used within gyms and sports facilities due to its many benefits when performed properly.

SMR is routinely used with a long cylindrical shaped foam roll, though newer products have used harder materials, usually with nodules, in order to replicate a therapist’s hands, making it more efficient at getting deeper into tight areas. Other objects can be used to perform SMR, including different sized balls, such as tennis or golf balls. With their smaller surface area they can really help seek out tight and dysfunctional spots within the muscle and surrounding fascia.

What are the benefits?
There are many benefits of SMR for the injured and healthy alike. SMR attempts to break down knots or adhesion trigger points, which come about when small tears occur in muscle fibres due to poor position or repetitive actions. Our bodies lay down scar tissue in order to avoid the muscle becoming anymore torn. This scar tissue is the knot we feel, as it is not laid down in as linear fashion, disrupting the muscle’s ability to work to its full effect.

SMR also increases the length of muscle tissues and surrounding fascia due to an increased blood flow and the release of adhesions within the tissues. This also aids in recovery due to the ability to push out substances such as lactic acid that can linger in muscles following exercise.

How should SMR be done?
SMR should be done slowly and with care – people often perform SMR too quickly, which isn’t as effective. A rough time of 1-2 minutes could be spent on each area. Begin by slowly rolling the whole area, finding any tight or uncomfortable points which could be trigger points. Focus on these areas, slowly rolling over them or holding the compression on that area for 20-30 seconds whilst breathing deeply and attempting to relax the area (easier said than done). It is wise to contact a sport or physiotherapist before starting SMR in order to assess where you should be focussing on and appropriate techniques and equipment. You shouldn’t roll directly onto bones or joints.

When should you do it?
SMR can be performed at anytime, however it is especially effective when done before physical activity, as it can improve circulation to the muscles and increase range of motion without acutely affecting the muscle’s power and ability to fully contract. SMR can be performed daily, along with stretching. Initially muscle soreness in the days/hours following SMR can be felt – this is a normal reaction and will go soon after.