/* MAKE SURE TO CHANGE THE NAME HERE AS WELL OTHERWISE CSS WONT CHANGE AND THE POPUP WONT WORK */

Back

IS FOAM ROLLING WORTH A SPIN?

29.11.2018

Fitness

Maybe you’ve watched other Instructors rolling on these cylindrical pieces of foam and been curious. Maybe you use a foam roller yourself and routinely ask, “How can something so innocent looking cause me so much pain?” Maybe you just want to know what they’re meant to do, and whether they actually work. Here’s what you need to know...

There are several different types of foam roller, ranging from one solid piece of foam, to hollow tubes with lumps and bumps emerging from the outer foam, and even rechargeable vibrating ones. The earliest scientific reported use of the foam roller is from 1996, when foam rolling was used in a warm-up routine designed to help performing artists increase their range of motion (ROM). Thereafter, foam rollers slowly began appearing in both academic and popular literature, and their cult status has continued to increase. In the past five years the use of the foam roller has exploded, and they can now be seen on pretty much every gym floor across the globe.

Does foam rolling work?

Despite being twenty or so years since studies began, the science behind foam rolling is still in its infancy. Nevertheless, some useful patterns in the research findings are starting to emerge.

  1. Foam rolling, overall, does not appear to affect athletic performance
  2. Many studies have explored the effect of foam rolling on subsequent athletic performance, yet only one study has ever concluded that foam rolling impedes athletic performance. Every other study has either found no effect, or a positive effect on performance. This suggests that, overall, foam rolling before exercise will not hamper performance.
  1. Foam rolling before exercise may well improve short-term flexibility
  2. Many studies have explored the effect foam rolling has on short-term flexibility, concluding that foam rolling before a workout will increase the ROM at the joint the muscle crosses (e.g. foam rolling down the thigh muscles increase ROM at the knee). This suggests that using a foam roller as part of a warm-up routine could be beneficial.
  1. Foam rolling after exercise can help reduce DOMS
  2. All of the studies exploring whether foam rolling after exercise reduces the symptoms of delayed-onset-muscle-soreness (DOMS) have concluded that it does. It has been suggested that 20 minutes of foam rolling at the hips and legs for the three days following a leg training session may decrease DOMS pain. An acute 10-minute foam roll may immediately reduce DOMS pain for up to 30 minutes.

Why does it work?

More research needs to be done to provide really conclusive evidence, but there are three prevailing theories as to why foam rolling works:

Theory 1: Both the mechanical pressure and subsequent heat generation causes the fluid at the joint to become runnier, which decreases the resistance that would otherwise be caused by friction. Think of the effect that oil has on a metal joint, it’s the same thing.

Theory 2: The direct pressure along the direction of muscular pull slightly re-aligns any collagen fibers from a more random to a more uniform direction, leading to increased lymphatic drainage and less resistance.

Theory 3: The direct pressure onto the muscle shows a typical stretch-response (e.g. when you stretch, the muscle contracts for a few seconds, and then relaxes allowing you to stretch further), meaning that after 15-30 seconds, the muscle relaxes enough to increase the ROM.

The bottom line

The research behind foam rolling suggests that using a foam roller can yield important benefits, whether you use the foam roller before or after your workout. Using the foam roller before training can increase the ROM, which could decrease chances of injury. Using the foam roller after training can decrease DOMS, which could speed up recovery and make DOMS more manageable. It seems that using the foam-roller does not impede performance, meaning that you have nothing to lose by trying it out!

HOW TO FOAM ROLL EFFECTIVELY

There are several ways that you can use a foam roller depending on which joint or muscle you want to affect, and what type of foam roller you are using.

Here is a quick guide on some of the most popular and effective foam rolling exercises. These target the muscles and joints that tend to be the tightest in most people.

Calf

Foam Roller Calf
  • Sit on the floor with the foam roller underneath the upper part of the ankles
  • Lift your hips off the floor and move your body down towards the roller (so the roller is rolling towards the knee).
  • Move so that the roller is about an inch nearer to the knee, and then rock side-to-side for 15-30 seconds. Repeat inch by inch up towards the knee.
  • If the pressure isn’t hard enough, try it with one leg only.

Quads

Foam Roller Quads
  • With the foam roller on the floor, face the floor with the foam roller just above your knees on the quads.
  • Move so that the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch up towards the hip.
  • If the pressure isn’t hard enough, try lifting one leg up and doing it with one leg at a time.

IT Band

Foam Roller IT Band
  • Lie on your side with the foam roller resting just up from the knee on the side of the leg.
  • Move until the roller is about an inch nearer to the hip, and then rock side to side for 15-30 seconds. Repeat inch by inch moving towards the hip.
  • If the pressure it too much, put more weight into your arms to decrease the pressure on your leg.
  • Repeat with the other leg.

Glutes

Foam Roller Glutes
  • Sit on the roller so that the roller is underneath the butt.
  • Bring one leg across until the ankle rests on the opposite knee/thigh.
  • Using your arms for support behind the roller, move the roller up and down and side to side.
  • Once you find a particularly tender spot, hold the pressure on that spot for 15-30 seconds.

Mike Trott

Mike Trott is a UK-based fitness professional who specializes in sports personality psychology and sports exercise physiology. He has conducted academic research into group exercise interventions and personality, exercise addiction, and foam rolling physiology, and is also a multi-award-winning Les Mills instructor, trainer and presenter.

If you want more health and fitness inspiration simply sign up to Fit Planet and get the freshest insights and advice straight to your inbox.

News and insights for Instructors

Explore all
Happy healthy holidays

Instructor News

Happy healthy holidays

Happy healthy holidays
The HIIT List

Instructor News

The HIIT List

The HIIT List
Get your pre-holiday HIIT

Instructor News

Get your pre-holiday HIIT

Get your pre-holiday HIIT
Meet Iman

Instructor News

Meet Iman

Meet Iman
Get Ready For Action

Instructor News

Get Ready For Action

Get Ready For Action
Prepare for success!

Instructor News

Prepare for success!

Prepare for success!
New Study Reveals The Secret To Staying Fit For Life

Instructor News

New Study Reveals The Secret To Staying Fit For Life

New Study Reveals The Secret To Staying Fit For Life
BODYJAM 100

Instructor News

BODYJAM 100

BODYJAM 100
Meet the Saudi Women Putting their Country on the Fitness Map

Instructor News

Meet the Saudi Women Putting their Country on the Fitness Map

Meet the Saudi Women Putting their Country on the Fitness Map
Meet Anna

Instructor News

Meet Anna

Meet Anna
Meet Desmond

Instructor News

Meet Desmond

Meet Desmond
FRONT SQUATS AND CALF RAISES

Instructor News

FRONT SQUATS AND CALF RAISES

FRONT SQUATS AND CALF RAISES
Interview With Caley Jack

Instructor News

Interview With Caley Jack

Interview With Caley Jack
Introducing Fiona

Instructor News

Introducing Fiona

Introducing Fiona
THE LIFE OF AN INSTRUCTOR IN MEMES

Instructor News

THE LIFE OF AN INSTRUCTOR IN MEMES

THE LIFE OF AN INSTRUCTOR IN MEMES
Meet Marc

Instructor News

Meet Marc

Meet Marc
Q3'23 Release highlights

Instructor News

Q3'23 Release highlights

Q3'23 Release highlights
Your Pride Stories

Instructor News

Your Pride Stories

Your Pride Stories
Wellness coaching with Kylie Gates

Instructor News

Wellness coaching with Kylie Gates

Wellness coaching with Kylie Gates
TRAINING FOR YOUR CYCLE

Instructor News

TRAINING FOR YOUR CYCLE

TRAINING FOR YOUR CYCLE
Steve Tansey shares tips

Instructor News

Steve Tansey shares tips

Steve Tansey shares tips
Rachael Newsham's filming diary

Instructor News

Rachael Newsham's filming diary

Rachael Newsham's filming diary
Rachael Newsham Talks Mental Health

Instructor News

Rachael Newsham Talks Mental Health

Rachael Newsham Talks Mental Health
Quick-fire questions with Rachael Newsham

Instructor News

Quick-fire questions with Rachael Newsham

Quick-fire questions with Rachael Newsham
Q4'20 Releases

Instructor News

Q4'20 Releases

Q4'20 Releases
From Front Row Fan To Masterclass Presenter

Instructor News

From Front Row Fan To Masterclass Presenter

From Front Row Fan To Masterclass Presenter
Q’3’22 Releases Are Lit!

Instructor News

Q’3’22 Releases Are Lit!

Q’3’22 Releases Are Lit!
Q3'21 Release: The 'Unstoppable' Releases

Instructor News

Q3'21 Release: The 'Unstoppable' Releases

Q3'21 Release: The 'Unstoppable' Releases
Pride Program Playlists

Instructor News

Pride Program Playlists

Pride Program Playlists
No time for illness – Erica’s story

Instructor News

No time for illness – Erica’s story

No time for illness – Erica’s story
New sound for LES MILLS SPRINT

Instructor News

New sound for LES MILLS SPRINT

New sound for LES MILLS SPRINT
Meet Trainer Shey

Instructor News

Meet Trainer Shey

Meet Trainer Shey
Meet Bram

Instructor News

Meet Bram

Meet Bram
Meet some of the Assessor Team

Instructor News

Meet some of the Assessor Team

Meet some of the Assessor Team
Fun loving, smoothie addict!

Instructor News

Fun loving, smoothie addict!

Fun loving, smoothie addict!
HOW LES MILLS CONNECT HELPED ME FIND WORK

Instructor News

HOW LES MILLS CONNECT HELPED ME FIND WORK

HOW LES MILLS CONNECT HELPED ME FIND WORK
Meet Marcus

Instructor News

Meet Marcus

Meet Marcus
Masterclass filming Uncovered

Instructor News

Masterclass filming Uncovered

Masterclass filming Uncovered
Marlon’s Journey

Instructor News

Marlon’s Journey

Marlon’s Journey
Lisa Osborne: "Adapt, React, Then Get On With It"

Instructor News

Lisa Osborne: "Adapt, React, Then Get On With It"

Lisa Osborne: "Adapt, React, Then Get On With It"
Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Instructor News

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"
Libby Benson-Day Trainer profile

Instructor News

Libby Benson-Day Trainer profile

Libby Benson-Day Trainer profile
CIMSPA and Les Mills partner

Instructor News

CIMSPA and Les Mills partner

CIMSPA and Les Mills partner
Why do I need insurance?

Instructor News

Why do I need insurance?

Why do I need insurance?
BODYPUMP UK 100 finalists

Instructor News

BODYPUMP UK 100 finalists

BODYPUMP UK 100 finalists
Introducing Les Mils Wellness

Instructor News

Introducing Les Mils Wellness

Introducing Les Mils Wellness
Four Reasons Why Les Mills+ Benefits Instructors

Instructor News

Four Reasons Why Les Mills+ Benefits Instructors

Four Reasons Why Les Mills+ Benefits Instructors
Les Mills Music Uncovered

Instructor News

Les Mills Music Uncovered

Les Mills Music Uncovered
Could Les Mills Core Be The Answer To Lower Back Pain?

Instructor News

Could Les Mills Core Be The Answer To Lower Back Pain?

Could Les Mills Core Be The Answer To Lower Back Pain?
How Les Mills Africa Can #BREAKTHEBIAS

Instructor News

How Les Mills Africa Can #BREAKTHEBIAS

How Les Mills Africa Can #BREAKTHEBIAS
Les Mills Qualifications: The Secret To Improving Your Teaching

Instructor News

Les Mills Qualifications: The Secret To Improving Your Teaching

Les Mills Qualifications: The Secret To Improving Your Teaching
Kaylas Story

Instructor News

Kaylas Story

Kaylas Story
Les Mills Women On Their Role Models

Instructor News

Les Mills Women On Their Role Models

Les Mills Women On Their Role Models
How to stay injury-free

Instructor News

How to stay injury-free

How to stay injury-free
Happy healthy holidays

Instructor News

Happy healthy holidays

Happy healthy holidays
Female empowerment

Instructor News

Female empowerment

Female empowerment
Gandalf sobriety

Instructor News

Gandalf sobriety

Gandalf sobriety
How the experts recover

Instructor News

How the experts recover

How the experts recover
Functional Training Uncovered

Instructor News

Functional Training Uncovered

Functional Training Uncovered
Instructor Story: Finding my confidence for filming

Instructor News

Instructor Story: Finding my confidence for filming

Instructor Story: Finding my confidence for filming
BUYER BEWARE: COUNTERFEIT EQUIPMENT

Instructor News

BUYER BEWARE: COUNTERFEIT EQUIPMENT

BUYER BEWARE: COUNTERFEIT EQUIPMENT
Dee's story

Instructor News

Dee's story

Dee's story
CXWORX is now LES MILLS CORE

Instructor News

CXWORX is now LES MILLS CORE

CXWORX is now LES MILLS CORE
Glen Ostergaard On Staying Determined

Instructor News

Glen Ostergaard On Staying Determined

Glen Ostergaard On Staying Determined
Glen Ostergaard Answers your Questions

Instructor News

Glen Ostergaard Answers your Questions

Glen Ostergaard Answers your Questions
WHY WE LOVE BODYPUMP 119

Instructor News

WHY WE LOVE BODYPUMP 119

WHY WE LOVE BODYPUMP 119
BODYCOMBAT: THE INSIDE STORY

Instructor News

BODYCOMBAT: THE INSIDE STORY

BODYCOMBAT: THE INSIDE STORY
Attract the next generation into your classes

Instructor News

Attract the next generation into your classes

Attract the next generation into your classes
3 key benefits of BODYPUMP 125

Instructor News

3 key benefits of BODYPUMP 125

3 key benefits of BODYPUMP 125
Smashing Through the Mental Stop Sign

Instructor News

Smashing Through the Mental Stop Sign

Smashing Through the Mental Stop Sign
From Struggles to Stage

Instructor News

From Struggles to Stage

From Struggles to Stage
Level Up Your Launches

Instructor News

Level Up Your Launches

Level Up Your Launches
Meet the New LES MILLS SMARTSTEP™

Instructor News

Meet the New LES MILLS SMARTSTEP™

Meet the New LES MILLS SMARTSTEP™
Otto Prodan Opens Up

Instructor News

Otto Prodan Opens Up

Otto Prodan Opens Up
Trainers reveal the secrets to their success

Instructor News

Trainers reveal the secrets to their success

Trainers reveal the secrets to their success
LES MILLS YOGA™ Explained

Instructor News

LES MILLS YOGA™ Explained

LES MILLS YOGA™ Explained
Q3’25 Release Highlights: Back to Nature

Instructor News

Q3’25 Release Highlights: Back to Nature

Q3’25 Release Highlights: Back to Nature
Your Legacy Beyond The Class

Instructor News

Your Legacy Beyond The Class

Your Legacy Beyond The Class
5 DIY Tests For Longevity

Instructor News

5 DIY Tests For Longevity

5 DIY Tests For Longevity
Workouts for the mind

Instructor News

Workouts for the mind

Workouts for the mind
Mastering Social Media

Instructor News

Mastering Social Media

Mastering Social Media
Getting more classes

Instructor News

Getting more classes

Getting more classes
The truth about weight-loss drugs

Instructor News

The truth about weight-loss drugs

The truth about weight-loss drugs
Les Mills Colours

Instructor News

Les Mills Colours

Les Mills Colours
How to Shoot a Masterclass

Instructor News

How to Shoot a Masterclass

How to Shoot a Masterclass
Train your voice like a pro

Instructor News

Train your voice like a pro

Train your voice like a pro
“Perfection is boring”

Instructor News

“Perfection is boring”

“Perfection is boring”
Are your glucose levels stable?

Instructor News

Are your glucose levels stable?

Are your glucose levels stable?
Wired after teaching a workout?

Instructor News

Wired after teaching a workout?

Wired after teaching a workout?
Science shows why live classes kick harder than home workouts

Instructor News

Science shows why live classes kick harder than home workouts

Science shows why live classes kick harder than home workouts
Why Teach Les Mills Ceremony

Instructor News

Why Teach Les Mills Ceremony

Why Teach Les Mills Ceremony
Why You Don't Need To Do Tree Pose To Be Mindful

Instructor News

Why You Don't Need To Do Tree Pose To Be Mindful

Why You Don't Need To Do Tree Pose To Be Mindful
Why We Love Push-Ups

Instructor News

Why We Love Push-Ups

Why We Love Push-Ups
When Classes Become A Lifeline

Instructor News

When Classes Become A Lifeline

When Classes Become A Lifeline
What To Do When Everything Goes Wrong

Instructor News

What To Do When Everything Goes Wrong

What To Do When Everything Goes Wrong
Welcome To Adidas X Les Mills

Instructor News

Welcome To Adidas X Les Mills

Welcome To Adidas X Les Mills
WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

Instructor News

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?
Vili Fifita Gets Real

Instructor News

Vili Fifita Gets Real

Vili Fifita Gets Real
Tribute To Mike Mcsweeney

Instructor News

Tribute To Mike Mcsweeney

Tribute To Mike Mcsweeney
The Rise And Rise Of Erin Maw

Instructor News

The Rise And Rise Of Erin Maw

The Rise And Rise Of Erin Maw