The Secret to Effective Muscle Relief: How to Master Foam Rolling for Recovery

A foam roller is an effective tool that can quickly relieve muscle tension.

The effects of foam rollers have been proven through numerous studies. They do not negatively affect muscle performance and can increase the range of motion during exercise and reduce delayed onset muscle soreness after a workout. They can also enhance athletic performance, such as agility and muscle strength. Considering these benefits, foam rollers are relatively inexpensive and easy to purchase, making them an excellent tool for anyone who exercises.

However, while it is known that foam rollers help relieve muscle tension through massaging, one might wonder whether they are using it correctly and if there is a correct method.

Alongside foam rollers, massage tools like the knife-shaped Graston and massage guns are known as SMR (self-myofascial release) tools. They are designed to relax the fascia, a sheet of connective tissue that wraps around the muscles.

However, most ordinary people do not know what fascia is or where it extends. For these people, it is not easy to relax the fascia on their own using small, hard tools like Graston and massage guns. Therefore, such tools are often used by professionals with anatomical knowledge to target and relieve the trigger points where the fascia bunches up and causes pain. If someone who does not know about trigger points misuses tools like Graston, they may end up hurting their skin without relieving the bunched-up area.

On the other hand, foam rollers are softer, have a larger surface area, and a more familiar shape than other massage tools. Because they rub a wide area, they can stimulate trigger points during the process and not cause bruising as they do not apply a lot of pressure on the skin. Although they cannot penetrate deeply into the fascial tissue due to their wide area and weaker force, making their effect on fascial relaxation slightly less, they are the optimal tool for everyone to use without burden.

Foam rollers should be used by applying body weight to the area you want to relax. Finding a part that feels bunched up while massaging is a trigger point; you should focus on relieving that part.

However, foam rollers should not be used on joints and the waist, which lack a supporting base. It is also dangerous to relieve fascia with too much pain. If you apply too much body weight and use the foam roller to the point of severe pain, the relevant muscles can tense up, the tissue can be damaged, and the nerves can be stimulated.

According to a study titled “Acute Foam Roller Self-Myofascial Release Improves Performance Test,” the most effective duration for foam rolling is 2 minutes. Therefore, it is recommended to massage for 30 seconds, rest for 10 seconds, and repeat this process for 3 to 4 sets.

By. Soo Jung Shin