Enhanced Range of Motion (ROM):

Cheatham et al. and Skinner et al. noted a statistically significant short-term increase in the range of movements at the hip joint (hip flexion and hip extension in the lunge position), knee joint ( knee flexion), and ankle joint (ankle dorsiflexion) when foam roller is used as a warm-up activity (lasting 30 seconds to 1 minute for 3-5 sessions). It is important to note that although no reduction in muscle performance was observed, there was a visible change in the perception of fatigue. Stretching along with foam rolling yielded even more promising results in the improvisation of range of motion.

Improved Muscle Flexibility:

Sulowska-Daszyk et al. concluded that long-distance runners who used self-myofascial release techniques (foam rollers), noted an increase in the length of the piriformis, tensor fasciae lata, and adductor muscles. This proves foam rollers to be effective in increasing muscle flexibility, which is beneficial to all athletes, particularly long-distance runners.

Post-exercise muscle recovery:

Cheatham et al. noted a visible reduction in acute as well as chronic muscle soreness after exercise, owing to the property of foam rollers to target damaged connective tissues rather than muscles. In addition to this, Skinner et al. also found foam rollers to be effective in reducing exercise-induced muscle damage. On the other hand, Wivelhowe et al. raised some significant concerns, declaring these effects to be minor and ineligible.

Disadvantages of Foam Rolling

Potential Risks:  Monteiro et al., 2017 concluded that the use of a foam roller on antagonist muscle groups between sets led to a decrease in maximum repetitive muscle performance. Moreover, prolonged inter‐set foam rolling, i.e. 120 seconds and longer, leads to a decline in the ability of continuous force production, hindering the overall performance.

Limitations in Research:

• • Lack of a universally accepted protocol and guideline for foam rolling.
  • Studies enrolled athletics, normally active, recreationally active, and untrained individuals without any discrimination leading to inconsistency in findings,
  • Variability in sample sizes, methodology, and outcomes makes it harder to pool results and draw conclusive decisions.
  • Studies with long-term follow-up are required to fully understand the effectiveness and potential drawbacks of foam rolling. Data regarding its impact on certain important outcomes like disability is also missing.

Recommended Protocol for Using Foam Rollers

Pre-exercise and post-exercise periods are the best times to use foam rollers, but inter-set rest periods should be avoided for maximum beneficial outcomes. In order to ensure effective utilization and to prevent the adverse effects, the suggested protocol is as follows:

1. Pre-exercise: Short bouts (3-5 times) of foam rolling (30 seconds to 1 minute per muscle group) should be performed before exercise. This helps to enhance muscle performance, increase joints’ range of motion (ROM), and improve muscle flexibility.
2. Post-Exercise: Foam rolling for 5 to 10 minutes after exercise aids in post-exercise recovery. This can help reduce muscle soreness, enhance relaxation, and promote blood flow to repair the damaged connective tissue.
3. Frequency: For athletes, foam rolling is recommended daily, whereas, casual exercisers can use foam rollers 3-5 times a week as well.
4. Inter-set Rest Period: Avoid using foam rollers during inter-set rest periods, as it can reduce maximum repetitive muscle performance and impair continuous force production.

Final Word:

Foam rolling offers numerous benefits, including improved range of motion, reduced muscle soreness, and enhanced muscle flexibility. It works by reducing tissue adhesion, increasing blood flow, parasympathetic activation, and pain-modulating pathways to enhance recovery. However, potential risks exist, including decreased maximum repetitive muscle performance if foam rolling is used excessively or between sets. The lack of standardized protocols and inconsistent findings along with variations in population and methodologies further complicates its application. Practically, foam rolling should be used thoughtfully in both athletic and casual fitness regimes, primarily as part of a warm-up routine rather than as a recovery tool. Further research is needed to establish clear guidelines and understand its long-term benefits and potential drawbacks.