Foam rolling might feel good, but is it actually helping your body move better?

Most people use the foam roller or other self-massage tools to release muscles, "break-up scar tissue" (it doesn't), and influence fascial tension (this doesn't happen either).

The fact is, we shouldn't be thinking of foam rolling as a tool to release something, but as a tool to create better shapes of the body and influence the nervous system to open more range.

In this blog post I will explain:

• Why the foam roller doesn't release tissue
• What is actually does
• How we can use it in a smarter way

If you'd rather watch a video discussing this topic then watch below: 

Foam Rolling Myths

There seems to be a cycle in the fitness and rehab industry about what is effective and what isn't. 

At one point, foam rolling was the end all be all. Then, everyone threw them into the corner of their room collecting dust because it was deemed a gimmick, with some embarrassed to admit that they foam rolled.

Now we're at a crossroads where some find it useful and others don't.

I tend to believe that every tool, method, and implement has it's place if used with the right framework of thinking and intention.

Foam rolling has been said to break-up scar tissue and release muscles. It's even been said to influence the length and release of the fascia.

First of all, it takes about 2 tonnes of force to be able to move the needle on fascia. So, that's not really a plausible outcome.

Muscles aren't really releasing by massaging the muscle, but impacting the nervous system to relax through the rubbing of skin receptors.

This really is a nervous system game. 

The Real Use Of Foam Roller's

From my perspective there are two primary uses for the foam roller, to reduce the sensitivity of the nervous system in certain areas and create better shapes of the joints to impact position and range-of-motion.

We are going to focus on creating shapes, as I believe it is the most helpful to understand.

In his book Muscles and Meridians, By: Phillip Beach, he discusses how movement is about changing shapes.

The best way to think of this is at the pelvis. 

In previous blog posts, I have discussed how when the pelvis internally rotates, the upper part of the pelvis closes and the lower part opens.

Certain muscles like the anterior glute med, transverse abdominus and others help close the top of the pelvis.

Muscles like the adductor magnus help open the bottom which in turn lifts the pelvic floor.

As you can see, a movement like this requires a change of shape of the pelvis.

If you want to hinge, squat, jump, land and other force producing movements, then this shape of the pelvis is important.

The problem is, some people can't access this shape secondary to a pelvis that is dumped forward (anterior pelvic tilt), or an externally rotated pelvis illustrated below.

The muscles that I mentioned before (i.e.,glute med, adductors) are not in a position of leverage anymore.

So our objective is to artificially create the shape of the pelvis so that they may work more effectively.

This can be further discussed here:

Before I go on, I know the sentiment is "bones don't bend."

Every seen someone with bowed legs?

Even if that isn't an argument, when I say change shape, I really am saying placing pressure on certain parts of the pelvis so it can react.

Exercises Using These Principles

The Pelvic Decompressor is one of my favourite ways to accomplish the above. By placing the foam roller under the belt line, we are reinforcing the internal rotation of the pelvis.

You can see the exercise here:

Exercise 2: Rib Cage Decompressor 

The same idea can be applied to the ribcage. If I laterally compress the ribcage then when I breathe in the air is going to go forward and back. 

The lateral compression of the foam roller in this case would be acting as the serratus anterior, and if you put it low enough, maybe the external obliques as shown here:

Conclusion:

The Foam Roller is an extremely useful tool if thought about and used the right way. It's not so much about the muscle or fascial influence, but how we can better create the right shape that allows for the joint to move better.

If you want to dive deeper into these concepts then join our EVOLVE Biomechanics Mentorship!