FOAM ROLLER

You may have recently heard about the foam roller or myofascial roller and it is because it is a relatively new material that is trendy in the world of training for its simplicity and its proven benefits. We say relatively new, since, although it is a material that has begun to be commercialized and used more frequently in recent years, therapists already used it as a method of massage in the early 90's (Calderón, n.d.).

It is a cylinder of high density foam used to apply massage or myofascial release techniques that produce some benefits already proven by scientific evidence (Calderón, n.d). Foam rolling bases its use mainly on 3 mechanisms (Sánchez, 2015):

• Autogenous inhibition
• Myofascial release
• Gate Control

*If you want to delve into these mechanisms: https://powerexplosive.com/foam-roller-parte-i/.

 

Basically, the investigations regarding the foam roller have focused on its effects on flexibility, recovery and performance (Sánchez, n.d.):

Ø  Flexibility: scientific studies have shown flexibility gains in the short term as well as in the long term, although there is less long-term evidence (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.).

Ø  Recovery: research has also shown that foam roller can reduce the feeling of soreness (DOMS) after exercise helping to combat muscle damage (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.). Moreover, it improves circulation and decreases blood pressure, increasing the concentration of oxygen that reaches the muscle and thus promoting post-exercise recovery (Calderón, n.d.).

(Image extracted from: https://www.marchasyrutas.es/blog/recuperar-prevenir-lesiones-rodillo-miofascial-black-roll-foam-roller/)

Ø  Performance: although more research is needed, it seems that the use of foam roller has no positive or negative effects on performance (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.). Also it seems to improve the perception of fatigue (Rodríguez, n.d.; Calderón, n.d.).

Nowadays, much research is still being done about the possible effects and benefits that it has. Lately, the point that generates the most controversy is the one that questions if the use of the foam roller in the warm up leads to a loss of muscular strength, supposing a disadvantage for the sports performance. Furthermore, they are investigating the effects that can have on the balance (proprioception) and on certain pathologies such as hypertension, stress, etc.

In addition to the already mentioned possible effects of the foam roller, this training material has other advantages that make it a very used material:

• Economical: very affordable price that is around 20€:
• https://www.decathlon.es/Comprar/foam+roller
• https://www.decathlon.es/C-1247480-accesorios-de-masaje
• https://www.amazon.es/foam-roller/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3Afoam%20roller
• Portability: easy to store and transport. It can also be used anywhere.
• Easy to use: you should only drop the weight of your body on the roller and roll it on the muscles you want to massage, paying special attention to trigger points or painful areas. If you want to apply more pressure, decrease the support points, for example, dropping the weight and supporting only one leg instead of the two to apply more pressure in this way (Sánchez, 2015).
• Efficient: it allows even an entire team to apply a self-massage simultaneously, since it would be unthinkable to have more than 20 physiotherapists to treat all athletes, but it is possible to have 20 massage materials such as foam roller, rollers, tennis balls, etc. (Sánchez, 2015).

Although as we have already said, the original design has a cylinder shape, product derivations have been produced towards designs with different shapes, reliefs and lengths that allow us to reach certain areas of the musculature more easily (Calderón, n.d.):

Image of the different types of roller for myo-fascial self-release (image extracted from https://powerexplosive.com/foam-roller-parte-i/ )

Additionally, very recently, newer models that include vibration are appearing:

Foam roller with vibration (image extracted from http://www.cicloindoor.com/product/171193/mancuernas-ajustables--banco-multiposicion )

Finally, we leave you a series of useful infographics:

Table with foam roller exercises (image extracted from https://mundoentrenamiento.com/beneficios-del-rodillo-miofascial/ )

Myofascial massage tools more suitable according to body part and function (image extracted from http://www.houstonsportsandortho.com/myofascial-massage-tools-infographic/ )
 

“Foam Roller basics”: https://www.youtube.com/watch?v=tu3nnOGAfdA

For more information about the foam roller we recommend that you visit the web pages included in the bibliography of this entry:

BIBLIOGRAPHY

·                Calderón, A. Beneficios del Rodillo Miofascial | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/beneficios-del-rodillo-miofascial/

·                Garcia, J. (2018). Foam Roll: Entrevista a Estêvão Monteiro, experto mundial en automasaje. entrenador.es. Retrieved 2 March 2018, from https://entrenador.es/foam-roll-estevao-monteiro/

·                Rodríguez, M. Entrenamiento con Foam Roller | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/entrenamiento-foam-roller/page/3/

·                Sánchez, Ó. (2015). BENEFICIOS DEL FOAM ROLLER EN EL RENDIMIENTO DEPORTIVO | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/beneficios-del-foam-roller-en-el-rendimiento-deportivo/

·                Sánchez, Ó. (2015). FOAM ROLLER I:FUNCIONAMIENTO Y MECANISMOS | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/foam-roller-parte-i/

·                Sánchez, Ó. (2015). FOAM ROLLER: PROTOCOLOS DE USO | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/otros-beneficios-del-foam-roller-y-protocolos-de-uso/

·                Sánchez, Ó. (2015). TIPOS DE FOAM ROLLER | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/tipos-de-foam-roller/

·                Sánchez, P. Foam Roller, aplicaciones prácticas | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/foam-roller-que-dice-la-ciencia/

Post done and edited by Álvaro