Do Foam Rollers Actually Work?
October 15, 2015
Nothing like a soothing roller on your muscles after a good workout. But do they actually help your body? Katherine Hobson of NPR investigates:
Do rollers actually work?
According to a review of research published in the spring, yes — but there are still plenty of questions about exactly what they can do and how to best use them.
The rollers — and related tools like plastic handheld roller massagers — are meant to mimic some of the effects of massage therapy by targeting tight, stiff muscles, says Thomas Best, a sports medicine physician and professor at Ohio State University and author of the review. He and his coauthor identified nine randomized controlled studies that used foam or handheld rollers for self-massage.
Their review of those studies found that using the devices can help increase range of motion and promote quicker recovery after a bout of exercise. What is less certain is whether they can also improve direct measures of performance such as power and speed, says Best.
Another big question, he says: "What's the optimal use of this?" In other words, when should you roll, for how long, and with how much force, to get the best results? It's hard to glean answers from the published studies, which use different methods, target different muscles and measure different things.
For example, one recent study not included in the review looked at the effects of using a special deep tissue roller on NCAA Division I linebackers; it's not clear whether weekend warriors could gain the same hip flexibility as the elites did.
While the rollers can never replace a skilled massage therapist, they can maintain the benefits of massage and provide some interim relief to exercisers, according to Kyle Stull, a master instructor with the National Academy of Sports Medicine and also a senior master trainer and education manager with TriggerPoint Performance of Durham, N.C., one manufacturer of foam rollers and other therapeutic products.
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