Foam Rolling and Athletic Performance

Joel Dixon Bkin (Hons), D.C.

Foam Rolling = Self Myofascial Release (SMR)

Myo = Muscle

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Fascia = “A sheet...of connective tissue that forms beneath the skin to attach, enclose and seperate muscles and other internal organs” - BJSM 2018

Factors Influencing the Mechanical Stiffness of Fascia

Foam Rolling Before Athletic Performance

• Foam rolling (short bouts) prior to exercise does not effect muscle performance.
• This is actually a good thing
• No evidence that SMR improves coordination.

Int J Sports Phys Ther. 2015 Nov;10(6):827-38.

• Pre-rolling resulted in a small improvement in speed (sprint performance) and flexibility. Strength (also jump) performance was negligible.

Meta-Analysis Foam Rolling on Perf & Recovery. Front Physiol., 09 April 2019

Foam Rolling After Athletic Performance

• SMR appears to improve short-term flexibility (ROM) & recovery from muscle soreness (DOMS) following intense exercise.
• SMR also decreases pressure pain threshold (latent trigger point sensitivity).

Curr Sports Med Rep. 2015 May-Jun;14(3):200-8.

• Post-rolling slightly attenuated exercise-induced decreases in speed (sprint) and strength performance (could be used between bouts). It also reduced muscle pain perception.

Meta-Analysis Foam Rolling on Perf & Recovery. Front Physiol., 09 April 2019

Foam Rolling Effects on Athletic Performance & Recovery: Summary

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• Overall, foam rolling effects on performance and recovery are rather minor and partly negligible. However, SMR can be relevant in some cases (e.g., to increase speed (sprint performance) and flexibility or to reduce muscle pain sensation).
• Evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool.

Meta-Analysis Foam Rolling on Perf & Recovery. Front Physiol., 09 April 2019

Physiological Rationale of Foam Rolling

1. Increased arterial perfusion
1. Passage of fluid from blood vessels to tissue (muscles/organs)

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Physiological Rationale of Foam Rolling

2. Enhanced fascial layer sliding

• Fascia surrounding the muscles is composed of multiple fibrous layers enriched with hyaluronic acid. This allows fascial layers to slide against each other during motion.
• SMR may loosen cross-links or aid in the removal of stagnant ground substance (non-newtonian fluid) between fascial sheets

Thixotropic Effect & Ground Substance

Physiological Rationale of Foam Rolling

3. Modified corticospinal excitability following treatment

• SMR does not influence MVC force output (post-intervention), muscle excitability/inhibition (PNS) at either 10 or 50% MVC.
• Important cause Static Stretching Does
• SMR the CNS (corticospinal) response of the VL at 10% of MVC (not at 50%).
• REMEMBER* Gentle pressure when foam rolling (10 % MVC)

Applied Physiology, Nutrition, and Metabolism, 2018, Vol. 43, No. 4 : pp. 317-323

What Does Foam Rolling Not Do?

• Foam Rolling (also massage) DOES NOT
• Break up adhesions
• Lengthen muscles
• It takes 1,013 lbs of force to cause a 1% shear and compression (plantar fascia and fascia lata)
• That’s the equivalent force of 4 full grown pandas

Chaudhry, et al.

SMR Optimal Parameters For Performance

• Further studies are needed to define optimal parameters (timing and duration of use) to aid performance and recovery. *
• Some Studies have 2 sets of 60 secs
• Others, 4 sets of 90 secs
• Should be performed slowly and controlled
• i.e 2 secs up/ 2 secs down.

* Curr Sports Med Rep. 2015 May-Jun;14(3):200-8.

Which Muscles Do I Roll?

What are the Most Common Injuries In Olympic Boxing?

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1. Lower Back (10.9%)

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• Shoulder (10.2%)

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• Knee (9.7%)

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*Shin Splints*

Bromley SJ, et al. BJSM. 2018;52:8-16.

It has been shown thay stretching of the lower limb increases the range of motion of the cervical spine, and patients with sacroiliac pain display hyperactivity of the gluteus maximus and the contralateral latissimus muscle.

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Consensus Statement on fascia - BJSM 2018

Myofascial Chains

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Myofascial Chains

Strong Evidence:

1. Superficial Back Line
2. Functional Back Line
3. Functional Front Line

Myofascial Chains

Moderate Evidence

1. Lateral Line
1. Legs & Pelvis

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• Spiral Line
• Above the Pelvis

Pre-Exercise Strategies for Increased Performance

• Based on the evidence, foam rolling appears to be the most beneficial for pre-athletic competition (warm-up).

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• What other interventions have been shown to increase performance prior to exercise?

1. Active Warm-up and Athletic Performance

• 79% of warm-ups improved performance, 3% no change, 17% had a negative impact on performance
• Must be tailored to the activity
• Should occur prior to the event but not too much before or it decreases/no impact on performance
• Should consist of aerobic exercises followed by activity specific dynamic movements

Breathing technique that...maintains parasympathetic–sympathetic balance and optimises the amount of cardiorespiratory reserve that could be called upon in times of intense physical or mental stress or activity.

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Breathe (Sheff). 2017 Dec; 13(4): 298–309.

2) Controlled Breathing & Performance

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2) Controlled Breathing & Performance

• Controlled breathing 6–10 breaths per min for approximately 10 minutes

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Breathe (Sheff). 2017 Dec; 13(4): 298–309.

3) Grip Strength and Rotator Cuff Activity

• Gripping at 50% MVC significantly increased rotator cuff (supra and infraspinatus) activity; as well as, fatigue (J Electromyogr Kinesiol. 2011 Jun;21(3):478-82)

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• Injury of the hand has been shown to relate to weakness in the ipsilateral shoulder.

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“Priming” the Shoulder

Post-Exercise Preventative Interventions

• Significantly Increases the length of the hamstrings (fascicle) by 2 cm in as little as 2 weeks
• FIFA 11+ Preventative exercise for ACL tears & hamstring strains
• Protocol:
• First 2 weeks, 72 reps per week
• 5 reps per week indefinitely after

Post-Exercise Preventative Interventions

• Excellent exercise that improves hip internal and external range of motion (capacity and control)
• Essential for rotational athletic activities; such as: hockey, golf, baseball and boxing

Questions ?