Foam rollers are an excellent tool for slow-rolled applications of myofascial release and accupressure for fascial deformation associated with training and performance activities.
The pressure exerted by the foam roller stimulates neural feedback pathways which enhance relaxation in the tissue contributing to better extensibility with a concurrent reduction in inflammatory distress.
The foam roller though is not limited to these actions, in fact the device can be used to effectively enhance balance and stability, as well as to strengthen, and stretch muscle tissue.
The rollers come in different shapes, size and densities. These variations may make the roller more conducive for some types of training and less conducive for others,
so having a couple of types is helpful to augment training variations.
The most common foam roller is six inches in diameter and has a length of 3 feet. Other sizes are smaller, usually 12 inches in length with the same diameter, while other foam rollers are cut in half to provide a flat surface for increased stability and contact surface. The more economical models are made from polyethylene which allows for a level of foam compression as they are not very dense. Higher density models use polyethylene beads for better structural integrity, and some use advanced technology materials such as the EVA foam roller; constructed with the same material used as cushioning in running shoes. The better foam has excellent memory characteristics so it regains its original shape after being compressed. The density selection of the foam is specific to the intent. Less compressive deformation means greater pressure if used for myofascial release but less stability if used for balance and exercise drills.
A $30 foam roller may be all that is necessary to get a comprehensive warm-up completed in 10 minutes; one which challenges the core stabilizers, enhances neural excitation’ and prepares the tissue for performance. Combining several modalities in a circuit fashion can be very effective in prehabilitation and tissue preparation. The following activities illustrate of how a simple, low cost device can expand the training parameters.
Contralateral Curl-up
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Hamstring Rolls
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IT Band Rolls
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Lateral Step-ups
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Push-ups
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Reverse Lunge Rollout
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Squat
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Supine Leg Curls
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Upper Back Rolls
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The foam rollers’ limited contact surface and tendency to roll make it very unstable. When performing exercises on the device it is important to respect the variables it contributes to the exercise difficulty. Many people find that simply standing on the foam roller significantly challenges the proprioceptors. Removing one’s shoes can often assist the stability through increased tactile contribution making more effective use of the nerves and muscles of the feet. A spotter should be used any time the device is used for balance, as an injury may occur if the exerciser rapidly loses equilibrium. Falls associated with standing on a foam roller are likely to cause significant impact as the feet migrate excessively anterior (land on back) or posterior (land on front) which disables the body’s ability to successfully regain stability. Exercises on the foam roller should be suited to the aptitude and capabilities of the client and should have a positive benefit to risk relationship. If the benefit is not much different than the risk the exercise should not be performed. Videos of supposed experts performing impressive feats of balance and coordination hardly justifies ever considering those activities in a professionally generated exercise program. Circus performers show amazing balance, stability, and coordination but those actions would never be considered in an exercise program due to risk and a discernment for prudent decision making.
