In the following you will find frequently asked questions and answers about foam rolling.
Is fascia training as good as traditional stretching?
According to current studies, traditional stretching and fascial training are almost identical in terms of the improved mobility. But there is a major disadvantage of static stretching: The neuromuscular performance, i.e. the excitability of the muscle fibers is significantly reduced. This leads to a worse athletic performance directly after stretching. This effect does not occur with foam rolling before excercising.
It is still unclear which physiological effects are responsible for the improved mobility. According to Scott W. Cheatham et al (2015), the improved flexibility is due to viscoelastic (i.e. high deformability despite very firm tissue) and thixotropic (i.e. increasing viscosity of the surrounding fluid due to stronger cross-linking of the fascias) changes of the fascial tissue.
SHOULD I ROLL IN ONE DIRECTION ONLY WHEN I DO FOAM ROLLING? (E.G. TOWARDS THE HEART)?
The positive effects of rolling in both directions clearly prove the opposite. In none of the mentioned studies rolling in one specific direction was used as test setup.
It is often claimed that the rolling direction is crucial for the lymphatic system. However, foam rolling is not about pushing the lymphatic fluid in a specific direction, which is physiologically impossible. The lymphatic system is rather influenced by an optimal performance of the muscular system. It behaves like a “pump” during movement and thus ensures a good flow of lymphatic fluid.
Currently there are no studies supporting the advantage of rolling in one direction only. The statement is therefore a hypothesis that can be disproved.
DOES USING EXCESSIVE PRESSURE WHEN FOAM ROLLING ENDANGER THE VENOUS VALVES?
Currently, there is no evidence for these claims. It is only a hypothesis so far. But like many other things, the dose makes the poison.
Foam rolling is performed dynamically – that means in motion. So the occlusion (i.e. the pathological closure) is limited to a minimal time. According to the renowned fascial researcher Dr. Robert Schleip, very positive effects of fascial training on blood flow can be shown.
“A study published in 2014 in the Journal of Strength and Conditioning Research showed that the concentration of nitric oxide in the blood plasma of the test persons was increased after foam rolling. Nitric oxide relaxes the blood vessels and makes the vessel walls elastic. It also prevents platelets from clumping together, which means that the substance has a positive effect on the fluidity of the blood. The vasodilatory effect of nitric oxide is used in a number of drugs, for example Viagra. In their study, the scientists concluded that self-massage with a fascial training tool reduces arterial stiffness and improves endothelial vascular function”.
Furthermore Thilo Hotfiel et al (2017) was also contributed very promising results with his study. Following the self-massage (in which the lateral thighs were rolled), the arterial blood circulation was significantly increased!
Is it true that it’s possible to influence the fascial structures through foam rolling?
During foam rolling, the pressure is too low for a mechanical impact. The manual pressure is not sufficient to influence the fascial tissue.
Depending on the location and nature of the fascial tissue, a pressure of several hundred kilos would be necessary to actually have an effect on the structure of the fascia itself. However, fascias are pervaded with mechanoreceptors that react to manual pressure. Stimulation of these receptors leads to a reduction in sympathetic tone and changes in the viscosity of local tissue.
One of the main goals associated with fascia training is to improve mobility.
There are many factors affecting mobility (see graphic). Some of them are easy to influence, some harder and some of them can’t be influenced at all. With fascia training we want to reduce the tone of the muscles and tissue. This means reducing the tension in the body so that it ultimately allows more mobility and the joints can move more freely.
DOES FOAM ROLLING PREVENT DELAYED ONSET MUSCLE SORENESS (DOMS) AFTER INTENSE EXERCISE?
In a meta-analysis of 21 studies, a significant reduction in subjective pain perception was found. An improved arterial function and an increased activity of the parasympathetic nervous system could also be measured. These are clear indications of systemic relaxation and thus foam rolling can be seen as very useful for recovery.
During the acute inflammatory reaction, the osmotic pressure within the tissue increases, exerts pressure on the surrounding nociceptors (pain receptors) and can thus lead to the painful reactions after intensive muscle work, the so-called Delayed Onset Muscle Soreness (DOMS).
An explanation for the positive effect of fascial training: In general, the rolling stimulates the exchange of substances between the cells. This can help to remove metabolites (metabolic end products).
The following example shows that foam rolling can lead to a significantly faster recovery after intense muscular and neuronal stress (training):
In a small experimental study of 20 male participants with experience in strength training, all participants were divided into a fascial training group (n=10) and a control group (n=10). Both groups performed a 1 RM (1-Repetition Maximum) Back Squat Workout and a 10 x 10 Back Squat Workout on different days. The fascial training group showed significant improvements in subjective DOMS (after 24, 48 and 72 hours). Furthermore, the vertical jumping height (after 48 hours) was significantly better than in the control group. A clear result, even if it was only a very small experimental group.
With this in mind: Have fun during your intense trainings and look forward to the reduced DOMS after you have rolled extensively afterwards.
