It's all in how you roll.

photo credit: Rocktape.com

It's very common to see people grab a foam roller before or after a workout, find a knot and roll for nearly 20 min. Two things that come to mind 1.  Is there a specific objective?  2. Are your methods efficient? Let's look at some of the research surrounding foam rolling and what it is does to the tissues. 

Foam rolling is said to increase flexibility and range of motion by reducing localized tension in the connective tissue known as fascia. In a study published in February 2015 of the Journal of Athletic Training, it was shown that it's benefits are short term, lasting no more than ten minutes. There was also no difference found using a foam roller for 20 second repetitions vs 60 second repetitions. Meaning utilizing a foam roller for 20 sec per rep is enough to make change to acute tension in the tissues.

For recovery methods after a workout, foam rolling showed significant benefit. A 2014 study in the Internal Journal of Sports Physical Therapy looked a the effects of rolling on Delayed Onset Muscle Soreness (DOMS). Subjects experiencing DOMS 48 hours after a workout used a foam roller for 10 min and had a reduction of pain perception. 

So if your objective is to reduce muscle soreness, you've picked a great option. If you're looking for an increase in flexibility,short bouts of rolling with dynamic stretching before a workout would be a better option and static stretching post workout when the muscle tissue is already warmed up. Next, week we'll delve into Dynamic vs Static Stretching.

References:

Bradbury, S.D.J., Noftall, J.C., Sullivan, K.M., Behm, D.G.,Power, K.E., and Button, D.C. (2015). Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Journal of Athletic Training, 50(2), pp.133-140.

Jay, K., Sundstrup, E., Søndergaard, S. D., Behm, D., Brandt, M., Særvoll, C. A., & Andersen, L. L. (2014). Specific and cross over effects of massage for muscle soreness: randomized controlled trial. International journal of sports physical therapy, 9(1), 82-91