Improperly putting pressure on the body with a foam roller can also cause damage, worsening pain or mobility issues. If you do foam roll, maximize the benefits by focusing on specific muscle groups using light pressure, and steer clear of potential risky moves like rolling the spine or IT band, he said.
Potential cons of foam rolling
Of note is the fact that foam rolling doesn't penetrate as deep into the tissue as a true massage or a myofascial release session with a professional. However, getting a professional myofascial release session is significantly more expensive and time consuming.
These two areas of your spine are the most sensitive to injury. The skeletal and muscular anatomy of your neck and low back are not dense enough to support the body's weight while rolling without injury.
In summary, applying foam rolling after damage has benefits such as an increase in anti-inflammatory proteins and a reduction of pro-inflammatory proteins, resulting in muscle recovery and better performance.
Overuse Injuries: Like any other form of exercise or recovery method, overusing foam rolling can lead to injuries. This is because foam rolling can be quite intense, and doing it too often or too aggressively can cause muscle strains, bruises, and other types of injuries.
Yes, foam rolling is generally safe. But if you have a broken bone or a torn muscle, you'll want to speak with your doctor first. You also want to be careful about using a foam roller on joints like your ankles, knees or elbows, as it can cause you to hyperextend those areas.
Using a roller for abdominal exercises can help to increase core stability and strength, improve posture and balance, and target the deep abdominal muscles. The rolling motion of the roller requires the abdominal muscles to work harder to maintain balance, which can lead to increased muscle activation and growth.
Avoid rolling the lower back – hyperextension of the lumbar spine can be injurious although rolling the thoracic spine can provide relief from upper back pain and poor posture. The neck should also be avoided. Increase the intensity and duration of foam rolling gradually to avoid post-treatment soreness or bruising.
Using too much pressure
Applying excessive pressure will worsen your pain and potentially lead to injury. Too much pressure may cause bruising, tissue damage, or worsen existing injuries. It can sometimes trigger a protective muscle reflex, causing muscles to contract rather than release.
While foam rolling has numerous benefits for athletes and active individuals, there is scientific evidence to suggest that it detoxes the body. However, foam rolling can help increase blood flow and lymphatic drainage, which can help the body eliminate toxins more efficiently.
And if you have certain spinal issues, things can get much worse: “[Foam rolling the lower back] can be potentially dangerous, as it often forces the spine into more extension than it can handle,” says Weis, calling out conditions like stenosis, scoliosis, spondylolisthesis, or hyperlordotic.
Overall, foam rolling is a simple and effective way to release muscle knots and improve overall muscle health. Whether you're an athlete, a fitness enthusiast, or simply looking to alleviate muscle pain and tension, foam rolling is definitely worth incorporating into your routine.
Over time, fascia can become stiff, tight, and restrictive, leading to pain, decreased range of motion, and potential injury. Using a foam roller helps to break up these fascial adhesions, often referred to as "knots," promoting better movement and flexibility.
A: A foam roller may be more beneficial for those targeting a larger area of the body, and for those looking for a gentler treatment modality. A Theragun may be more useful for targeting small and harder-to-reach muscle groups or areas, or for those looking for a deeper and/or more intense massage treatment.
Foam rolling is not a guaranteed solution for functional training and can have some drawbacks, such as applying too much pressure, rolling over injured or inflamed areas, or using a roller that is too hard or too soft.
Using the wrong pressure while foam rolling can lead to catastrophic results. Applying too much force can cause deep bruising, intense pain, and potentially long-lasting damage to the body's soft tissues and underlying structures.
Repetitive foam rolling may damage new vessels and nerves that form during the neo-vascularization phase of the formation of collagen as fascia tissue proliferates, as has been shown to be the case in patellar mal-tracking,48 leading to reduced pain and possibly less pain inhibition.
If you're unusually sore the day after foam rolling, you may have foam rolled too long or too aggressively. Make sure you aren't foam rolling a particular muscle group longer than two minutes, which may mean setting a timer to help keep you from overdoing it.
Do drink water after foam rolling as the rolling will release toxins from the muscles – like a massage does. Do wait 24-48 hours between each rolling session. Don't roll to the point of excessive soreness – it's not an exercise in pain tolerance! Do not foam roll directly onto a joint or bone.
Avoid your lower back.
However, there are no similar structures in your lower back to protect your spine from pressure. Therefore when using a foam roller on your back you should always stop at the end of your ribcage. Otherwise, it could make bulging disc symptoms worse.
Another alternative is a rolled-up towel or yoga mat, which can be used to mimic the pressure and support provided by a foam roller. Additionally, a PVC pipe or a sturdy water bottle filled with water or sand can be used for deeper tissue massage and myofascial release.
There's nothing wrong with using a foam roller every day. If you work out regularly and find that DOMS are a recurring issue, integrating a foam roller into your recovery routine to target specific areas and muscle groups can be beneficial. There's no downside to using a foam roller if you know what you're doing.
Foam rollers do not necessarily break up fat. While foam rolling can provide many benefits, such as improving flexibility, reducing muscle soreness, and increasing blood flow, it does not have the ability to break up or reduce fat in the body.
Luckily, foam rolling can help your body bounce back faster and reduce post-exercise soreness by stimulating the healing process. The sooner oxygenated blood can reach your muscles (see #1), the sooner you can start boosting lymphatic drainage (your body's ability to flush toxins, i.e., lactic acid) and relieving pain.