What’s the first thing you want to do after a long day in the saddle, or after drooling on your stem for an hour at the local criterium? Most of us want to grab something to eat to kick off the recovery process, jump in the shower, kick our feet up and lay down on the…foam roller??

Spending some time doing self myofascial release (SMR) on a foam roller is a commonly accepted practice in the athletic community, but can be challenging and uncomfortable at times. So, why engage in this seemingly medieval practice when you could be relaxing and vegging out after your workout?

Let’s start with the basics: most foam rollers are 3 - 6” in diameter, and range from 12” to 36” inches in length. Some are made entirely of foam, ranging in density from soft to quite firm; other rollers feature a layer of foam wrapped around a plastic tube. Rollers with a larger diameter and softer construction are a great place to get started with foam rolling. Firmer and smaller-diameter foam rollers offer more targeted pressure to a given area of muscle.

In studying the effectiveness of recovery from SMR via foam rolling, researchers put two groups of similar athletes through the same strength workout designed to induce muscle damage and fatigue. After the workout, one group was instructed to use a foam roller as a recovery tool, while the other group practiced passive recovery. (Read: they sat down after their workout and stayed there.)

Research shows some degree of improvement in the recovery status of athletes following a session on the foam roller. The soreness of foam-rolled leg muscles (as measured by tolerance to physical pressure) decreased faster than those same muscles in the control group. Markers of cellular damage such as creatine kinase, blood lactate and H+ concentration all show more substantial decreases in the foam rolling group.

In other words, don’t just sit there, get on the foam roller!!

Digging in a little deeper, why is it that foam rolling improves recovery and speeds up an athletes return to their baseline fitness?

Increased blood flow resulting in faster removal of cellular waste products and increased delivery of O2, proteins and micronutrients;
Stimulation of mitochondrial regeneration;
Reduction of edema (tissue swelling due to fluid trapped in that area);
Improved recovery of connective tissue and the muscle-tendon interface;
Decrease in neural inhibition, leading to improved muscular contraction.

Interestingly, there was little agreement among studies when it comes to the type of foam roller to use, the protocol to follow when using a foam roller, and how that protocol was communicated to the research participants.

Given the lack of a common approach or recommended “best practice,” it’s no surprise that athletes have some uncertainty about foam rolling or run (on sore legs) for the hills at the sight of a foam cylinder!

Thankfully, there are some actionable items from the studies I reviewed, despite the general lack of consensus. In a seminal paper published in the Journal of Athletic Training (January 2015), researchers found that a series of 45 second bouts of rolling with 15 seconds of rest per lower extremity muscle group facilitated recovery over a control group. Specifically, study participants were instructed to start rolling each muscle group from the distal end, using their body mass to create “tolerable” pressure on the roller. Smooth back-and-forth foam rolling of the quads, adductors, hamstrings, IT band, and gluteals leads to improved recovery.

While commercially available foam rollers vary in size and in density, and the prescription of foam rolling sessions range widely based on practitioner, research clearly shows that SMR via foam rolling is an effective way to decrease muscle soreness and to help an athlete return to their baseline performance level faster than if they did not foam roll.

I assign foam rolling work to my athletes as part of their regular recovery practice, and have found that most athletes who foam roll regularly rely on it to get them ready for their next training ride or workout. Don’t let the discomfort of your first few sessions discourage you; gradually increase your time on the roller as you get more comfortable with the movements and which areas of your body seem to need more attention. Before you know it, you’ll be traveling to races with your foam roller in tow, rather than tossing it in the back of your closet with your ab-toning belt and Thigh Master.

Foam Rolling for Recovery: or How I Learned to Stop Feeling Sore and Love the Pain