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Foam rolling (self-myofascial release)

foam rolling

A listing is not a recommendation.

Origin: Contemporary sport and physiotherapy · Tradition: Self myofascial release · Manual therapy & points

What it is

Rolling a cylindrical foam roller under pressure along a muscle. It is used for flexibility and a sense of recovery before and after exercise.

A short introduction (not a treatment instruction)

Do not stay for a long time on a painful area. Do not hold your breath.
Do not put your weight directly on the low back (lumbar spine) or the neck.
Start with a short time (several dozen seconds to about two minutes per area).

Symptoms or aims often mentioned with this practice

Muscle stiffness
Low back pain
Stiff shoulders
Knee pain
Tiredness

Research notes (this is not a promise of effect)

C: Preliminary, small, or lower-quality studies, or mixed results. These notes should not be over-read

Umbrella reviews suggest a possible short-term change in flexibility and a subjective sense of recovery. Evidence on pain is still weak. A professional Delphi process has agreed on contraindications.

Sources

Safety notes

Nerve compression and bruising. Avoid contraindicated areas.

If you are unsure, or if you have a health condition, are pregnant, or take medicine, consult a qualified professional.

Situations in which this is better avoided

An open wound, a fracture, a deep-vein clot, osteomyelitis, or heterotopic ossification
An area of strong inflammation
Strong pressure in osteoporosis
The abdomen in pregnancy