Is Foam Rolling a waste of time?

13/06/2018

 

Limp in Leap out Physiotherapy & Wellness in Belfield provides servicing to many near by Inner West suburbs including Belmore, Strathfield and Croydon park. See our weekly blog below if you are interested in new research, facts, general information or ideas.

Have you ever used a foam roller before, or seen someone use a foam roller?

Foam rolling, although not a new concept, is one that we are increasingly learning more about in the scientific world..

Today we are looking at a particular article written in 2019. They measured 1. maximal sprint 20-m performance and 2. Range of motion (ROM) in recreational athletes.

Foam rolling was performed on the calfs, quadriceps, gluteals, and hamstrings on the intervention day. This was compared to a sham 'control' group on the same day.

The evidence showed that the 'intervention' foam rolling group: 

  • Did not improve on maximal sprint 20-m performance

  • Improved on all ROM of the ankles, knees and hips. This improvement was measured at 3-6% improvement overall.

So, what's the take home message from this blog?

  • We believe foam rolling should not replace other forms of warm up/cool down exercise, but rather added in conjunction

  • If you feel tightness or soreness in a specific area or a certain joint movement, performing foam rolling on a roller might help improve flexibility levels for the specific area. Although 3 minutes is the time they rolled their muscles in this study. This may be unachievable.. as such, we beleive 60-90 seconds per body part is sufficient. 

  • If you find you have soreness, tightness or a niggle that the foam roller isnt releasing for you, come in for physiotherapy in case this needs a more comprehensive view and treatment.

This information can be used to gain a better understanding on foam rolling. To find out more about foam rolling and things related, or to book in for a consultation you can contact us via our Limp in Leap out Physiotherapy & Wellness contact us page, or book online here.

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