On Foam Rolling...

I found this just recently. It was an interview I did for a friend that was writing a book on foam rolling. While it seems that there is a lot of 'up-in-the-air' about it, I generally like that it makes clients and athletes feel good, and if there's a psychological benefit, there are likely other offshoot benefits as well. More power to you!

Your name: Faolan Dunphy  

Business name: Speed Power Endurance, High Performance Consulting

Website: SpeedPowerEndurance.com

Please describe your professional qualifications:
Strength and Conditioning Coach, Simon Fraser University, NCAA Divison 2
Undergraduate Degree; Kinesiology, University of British Columbia,
Certified Strength and Conditioning Specialist, National Strength and Conditioning Association

National Coaching Certification Program
Supervisor of Fitness Leaders, British Columbia Recreation and Parks Association (BCRPA)

FMS Level 2

In what capacity do you use foam rollers with your clients, and why?
Generally speaking I do not prescribe foam rollers.  I allow my clients and athletes the choice to use them as an adjunct to their training programs, I include space in their written programs for them to include it, but I don’t prescribe them as such.  If they have time to include it as part of their soft tissue management and they find it beneficial, I will accept and encourage the psychological benefit even if there is no significant supporting research.  I will use it to treat myself as well when I can’t get manual therapy.

What benefits do your clients experience from foam rolling?

Reported benefits include decreased residual muscle tone or tightness, increased mobility and/or flexibility and a general sense of ease.

“Do’s” and “don’ts”: any pointers or cues you like to tell your clients as they learn to foam roll?

Typically I suggest that the rolling be done to large masses of tissue, specifically the muscle bellies.  Roll slowly yet fluidly to maintain or promote circulation and avoid over-compressing tissues and potentially causing contusions (bruising).  Spend a little extra time on trigger points (particularly ‘knotty’ areas) to help decrease the tension within the fibres and potential formation of nodules and/or adhesions.
Do get manual therapy (i.e. massage) to distract fascial layers and adhesions which foam rolling cannot do. Also, stretch using passive and active techniques to help prevent nodules and/or adhesions from forming. Preferably immediately post-activity.

Stay away from rolling large connective tissue tracts (Ilio-tibial band, thoracolumbar fascia) as this can potentially cause greater adhesions to develop by mashing layers of connective tissue together, actually impeding the ability of muscle compartments to contract independent of other surrounding tissues pretty much completely defeating the purpose of the modality.

Your top 3 favourite foam roller moves (can be massage, mobility, stability, or strength-based exercise):

Foam rolling is compressive in nature, whereas massage is distractive, therefore rolling should not be used as a replacement for massage.

Over the years I’ve used foam rollers, half rollers etc. for a variety of different reasons including balance implements, therapeutic or post rehabilitative work and even to beat up my clients a little when they get out of line (just kidding!!).  I can’t fathom how you could legitimately use the foam roller to develop any significant elements of strength, so I would never use it for such a purpose.

I also don’t consider there to be any foam rolling ‘moves’ or ‘exercises’ just like I wouldn’t consider running or massage to have ‘moves’ or ‘exercises.’ It is a recovery/regeneration technique that I consider dominantly succesful due to a placebo effect rather than an actual physiological effect.  More because there simply is not enough conclusive evidence in the scientific literature to support its efficacy than anything else.  There certainly is a body of anecdotal evidence that supports it “feeling good.”
But if it feels good… and it doesn’t reduce performance, more power to you!