- Home
- Stretching and Flexibility
- Physical Activity and Health
- Health Care in Exercise and Sport
- Complete Guide to Foam Rolling
Complete Guide to Foam Rolling is your answer to moving better, feeling better, and improving your performance. Foam rolling before, during, or after a workout can get blood flowing, allowing muscles to work more efficiently, and initiate the recovery process to reduce soreness.
Backed by scientific research, Complete Guide to Foam Rolling provides step-by-step instructions for 27 of the most effective foam rolling techniques for muscle preparation and recovery. Reduce pain and restore function with therapeutic movements that help rehabilitate your body and reduce the risk of injury. Learn to breathe, relax, and roll through tight spots as part of your warm-up, flexibility work, and recovery. Then adapt any of the ready-to-use protocols or create a customized program to address specific problem areas well as your overall muscle and nervous system needs.
You'll learn the difference between various types of rolling equipment and how to choose which is right for your individual needs. Special tips throughout the text provide further advice to help you prevent injury to muscles and joints.
Invest in your training success by applying these proven self-massage techniques. Complete Guide to Foam Rolling is your path to better overall performance.
Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
Part I. Foundations
Chapter 1. Science of Foam Rolling
Chapter 2. Benefits of Foam Rolling
Chapter 3. Foam Rolling Safety
Chapter 4. Foam Rolling Equipment
Part II. Techniques
Chapter 5. Foot and Lower Leg
Chapter 6. Upper Leg
Chapter 7. Hips
Chapter 8. Chest and Upper Back
Chapter 9. Shoulders and Arms
Part III. Programming
Chapter 10. Full-Body Assessment
Chapter 11. Warm-Up
Chapter 12. Flexibility
Chapter 13. Recovery
Chapter 14. Rehabilitation
Kyle Stull is the senior master trainer and senior manager of research and program design for TriggerPoint, a division of Implus LLC. TriggerPoint is the creator of the GRID Foam Roller and Myofascial Compression Techniques. For the past 13 years, TriggerPoint has helped establish foam rolling as an industry and has advanced the practice forward.
In his position, Stull collaborates with leading universities and industry professionals, conducting research and creating evidence support for materials used for instruction. Since 2010 he has also been a faculty instructor with the National Academy of Sports Medicine, where he teaches fitness and corrective exercise workshops and contributes content for various journals and articles.
Stull has a doctorate in health sciences, a master's degree in rehabilitation, and a bachelor's degree in sport management. He is a licensed massage therapist, is a certified strength and conditioning specialist, and holds NASM-CPT and NASM-CES certifications, with more than 14 years of experience in personal training, corrective exercise, and manual therapy.
As a member of the Fascia Research Society and the International Academy of Orthopedic Medicine, Kyle is committed to being at the forefront of industry developments and maintaining the highest standards in his practice by incorporating the latest research into his work.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Getting specific: foam rolling and the foot
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better.
Foam rolling the foot can provide significant relief to tired and achy feet. In addition, foam rolling may also help the entire body move better. In fact, researcher Rob Grieve and colleagues (2015) found that self-myofascial release in the form of foam rolling on the foot could increase flexibility in the hamstrings and low back. This indicates that the foot indeed has major influence over the rest of the body. To better understand how to use the foam roller on the foot, you must first gain an understanding of the foot itself.
Basic Anatomy of the Foot
The foot is composed of a complex set of bones and joints that bear the weight of the entire body while performing movements such as walking, running, jumping, and most other movements. There are 26 bones, approximately 33 joints, and 20 small muscles essentially isolated to the foot, and more than 100 muscles and ligaments that have some sort of influence on the movement of the foot. While all of the moving parts of the foot are important, this book will target the section in the midfoot (see figure 5.1). This is where many of the muscles attach to help support the arch and where foam rolling will likely have the best influence.
Figure 5.1 Muscles of the midfoot.
Given that the body has approximately 600 muscles and 1/6 of those muscles have either direct or indirect involvement with the foot, it is easy to see the importance of this area. In addition, the foot has thick layers of connective tissue (plantar fascia), blood vessels, and between 100,000 and 200,000 nerves, as estimated by some researchers. All of these structures make the foot susceptible to injury; they also increase the chances that a foot problem will lead to a knee problem, possibly low back pain, and in some cases even neck and shoulder tightness.
Function of the Foot
The foot is strategically designed to be not only flexible enough for impact but also strong enough to stiffen, thereby becoming a lever to help push off while walking or running. Professor Donald Neumann (2010) suggests that a healthy foot also provides protection and feedback to all the muscles of the lower body. The foot has built-in support, which uses the natural curvature and structure of the foot to absorb impact, all while stabilizing the rest of the body. The foot is capable of an almost incalculable number of different motions. If this incalculable number alone was not large enough, we also have to consider that joints can move in different planes of motion, allowing us to walk up and down hills with varying inclines, run, land from a jump, and help the rest of the body respond to different movements effectively. As biomechanist Katy Bowman (2011) says, "To the foot, the world is flat." In order for the body to feel healthy and move well, the foot must function optimally.
Pros and Cons of Rolling the Foot
There are many reasons to roll the foot as well as several reasons why you should not roll the foot. If you are managing a medical condition, speak with a health care provider before beginning a foam rolling program.
Generally speaking, the foot is a great area to roll when there is general discomfort after a long day or if the foot has been crammed into a high-heeled shoe with a pointy toe. Many shoes force the foot to conform to one particular position without allowing it to move or be stimulated by the ground (yes, your feet actually love the feeling of grass and dirt). That does not mean everyone needs to run barefoot (and most humans shouldn't run entirely barefoot), but rolling the foot before and after cramming it into a shoe may be a lifesaver.
On the other end of the spectrum are the conditions where foam rolling may not be beneficial. Number one on the list is plantar fasciitis. Plantar fasciitis is a debilitating condition causing sharp heel pain and accounts for more than one million doctor visits per year. Like most injuries, plantar fasciitis is classified as an overuse injury - that is, for some reason the connective tissue in the bottom of the foot (plantar fascia) has been repetitively stressed to the point of becoming irritated and painful. This condition can be caused by everything from simply having tight muscles around the ankle to issues rooted in the muscles near the hips. In medicine, "-itis" implies diseases characterized by inflammation. So, the question becomes this: Should you roll your foot when it is already irritated and inflamed? There is no clear answer, but it likely depends on what you are going to roll it with. If you have a medical diagnosis of plantar fasciitis, I would say you should not roll the foot with a golf ball, lacrosse ball, or anything small and hard. If the foot is already irritated, why would you want to jam something into it? That is just going to make it hurt worse.
However, if your approach is to foam roll with something more forgiving, such as a larger or softer roller, then I say go ahead. A softer or larger roller will help to increase fluid flow and possibly help to manage the pain. One of the reasons plantar fasciitis is painful when you first wake up is that fluid has accumulated overnight. Therefore, some light rolling, maybe before even getting out of bed, can be beneficial.
Foam Rolling Techniques for the Foot
To begin, slowly roll the area about 1 inch, or 2.5 centimeters, per second to identify any tender spots. A tender spot is something you identify as being painful or uncomfortable. As a general rule of thumb, on a scale of 1 (no pain) to 10 (worst pain imaginable), search for a spot that feels somewhere between a 5 and an 8. Less than a 5 may not be enough discomfort to encourage change, and any spots with pain greater than an 8 may involve too much pain to allow change. These tender spots may indicate that some type of adhesion, knot, or trigger point is present.
Once a spot is identified, relax the muscle that is being rolled and simply breathe into it. This should generally last for 30 to 60 seconds or until you feel a reduction in tenderness. Then, move on to some small additional motions. While each of these additional motions will be different depending on the body part being rolled, most will follow the same pattern of trying to "pin and stretch" the muscle. You can pin and stretch by holding pressure and moving a joint close to the roller. Never roll up and down as quickly as possible.
Save
Save
Learn more about Complete Guide to Foam Rolling.
The research behind foam rolling
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling.
Foam rolling research is a hot topic, with a couple of studies published each month on either foam rolling or self-myofascial release. The following paragraphs take a brief look into the research on foam rolling. The intent of this information is not to overwhelm you with scientific detail but to offer an overview of findings. Application of these principles will be covered later in this book.
Foam Rolling and Flexibility
A review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015) found that foam rolling appears to have a positive effect on flexibility before exercise and results in decreased soreness and fatigue following exercise. Many studies compare foam rolling to another tool or stretching technique. For example, researchers Skarabot, Beardsley, and Stirn (2015) compared foam rolling to traditional stretching, and the results suggested that both stretching and foam rolling can increase flexibility. However, to gain the most flexibility, participants needed to use a combination of both foam rolling and stretching. Participants who foam rolled for one minute before stretching had the best results.
Similarly, researcher Goran Markovic (2015) compared foam rolling to a therapist's use of a handheld tool on hip and knee motion in soccer players. Markovic found that both foam rolling and the handheld tool improve the motion at the hip and knee. It should be noted that the foam rolling group was able to perform the rolling by themselves and the other group had to have a therapist apply the tool. This is significant because foam rolling is a self-application technique. The true value is that people can do it themselves and not rely on others to help.
Foam Rolling and Performance
Foam rolling has been found to be an effective tool before a workout. According to a review of literature published in Current Sports Medicine Reports (ACSM) (Schroeder & Best, 2015), foam rolling appears to have a positive effect on flexibility before exercise and decreases soreness and fatigue following exercise. These findings suggest that foam rolling affects performance.
Similarly, researcher Cheatham and colleagues (2015) concluded that foam rolling is effective at increasing the ability of joints to move and improving performance. In another study by Peacock and colleagues (2014), foam rolling before basic performance testing (such as jumping, agility drills, and heavy weightlifting) increased performance. The best results were found among participants who foam rolled followed by stretching that mimicked the workout (also referred to as dynamic stretching).
Lanigan and Harrison (2012) found that foam rolling the bottom of the foot may increase jump height. Several studies have supported this notion. Even when foam rolling has not been shown to increase jump height, it also did not decrease jump height. While researchers have not yet demonstrated why foam rolling can sometimes increase jump height, the finding can likely be attributed to the positive effect of foam rolling on overall movement: If one area of the body can move optimally, then surrounding muscles may fire better. When one muscle contracts, the muscle on the opposite side of the joint relaxes.
In a nervous system that's functioning optimally, this mechanism works great and allows us to efficiently move from point A to point B. However, if a muscle is stuck in a shortened position, which is frequently the case, then the muscle on the opposite side of the joint cannot contract when needed. Consider walking, running, or performing any number of activities that require the hips to move. During optimal function, someone can use their glutes to propel forward. However, if someone has a shortened hip flexor (the muscle opposite the glutes), then the glutes cannot fully contract. They are inhibited. Performance is likely to decrease, and the chance of injury is likely to increase. If this same person used a foam roller to decrease tension and tightness in the hip flexor, it would increase the ability of the glutes to contract, thereby increasing performance and decreasing the chance of a hamstring injury.
Foam rolling has also been shown to reduce fatigue when performed before a workout (Healey et al., 2013). A reduction in fatigue could lead to more enjoyment during training, more consistency, and better results overall.
One consistent theme that emerges from the current research is that foam rolling before exercise does not appear to negatively affect performance. To further support these findings, reputable organizations such as the National Academy of Sports Medicine, TriggerPoint, and Functional Movement Systems have encouraged the use of a foam roller before exercise for more than a decade.
Foam rolling has also proven to serve as a great cool-down after a workout. Researchers MacDonald and colleagues (2014) found that foam rolling after heavy weightlifting can speed up recovery, decrease soreness, and help improve performance on many tests (such as jump height). The participants performed heavy squats and then foam rolled. They returned to the research lab 24 hours later to measure soreness and repeat performance testing. In the days following the heavy squats, the foam rolling group's soreness peaked at 24 hours, whereas the non-foam rolling group's soreness peaked at 48 hours. Pearcy and colleagues (2015) supported the finding that foam rolling after intense exercise can decrease the soreness that occurs 24- to 48-hours after a workout, while also increasing performance. It is important to note that many participants did experience soreness in both of these studies, but the soreness was not as severe and appeared to dissipate more quickly when compared to those who did not foam roll. This suggests that soreness after an intense workout is likely, but foam rolling may improve the body's ability to recover. Edmunds and colleagues (2016) performed a study to explore the difference in muscle recovery after a workout. One group of participants foam rolled and another performed traditional stretching. The researchers found that foam rolling may help maintain muscle force the following day when compared to stretching. Collectively this research on foam rolling after exercise suggests that spending just a few minutes foam rolling after a workout can have a huge impact on how quickly someone recovers.
Learn more about Complete Guide to Foam Rolling.
Posterior hip exercise technique
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue.
This technique uses a larger and slightly softer foam roller to cover more surface area and penetrate fewer layers of tissue. The area is divided into two zones: Zone 1 involves the more "meaty" area near the midway point of the glute; Zone 2 is higher, near the top of the hip, and works the superior fibers of the gluteus maximus. Muscles located deep beneath these areas will also be indirectly addressed because all tissue will be compressed.
Begin by placing the foam roller on a flat surface, and sit with one glute centered on the roller. Next, place at least one hand behind you for support while your feet are outstretched. Shift your weight to one side, with the body slightly rotated so more pressure is applied to one hip. Bend the leg you are not rolling so the foot is flat on the ground. The side that is being rolled can either be outstretched, or it can be crossed over the top of the other. I encourage you to try both positions to see which you prefer. Roll by slowly moving yourself downward so the roller moves up the glute at 1 inch, or 2.5 centimeters, per second (see figure 7.2a). If you find a tender spot, stop and hold for about 30 seconds. When the time is up, roll back through the muscle about four times; then, perform four to five hip flexion motions by raising the leg off the ground (see figure 7.2b).
Figure 7.2 Posterior Hip I: Roll up and down (a), and flex the hip by raising the leg (b).
Save
Learn more about Complete Guide to Foam Rolling.
Related Books
