Does Foam Rolling Actually Work? | Expert Physio Reviews the Evidence

[@ramrod132]

I use a foam roller on my back based on the advice of a PT. I was unable to straighten my neck after an injury, but after rolling my back once a day I hear a bunch of pops and I can stand straight without pain. Clearly this use is different from using a roller on sore muscles, but it has been extremely beneficial for me.

[@Edit.Name.]

Im disappointed at the content here, foam rolling is to alleviate pain, not improve performance

[@Decipherization]

Exactly

[@nsmith131]

You're 'disappointed' at him reviewing meta analyses in a video. So essentially, you're just saying that in future, he should only publish videos that strictly reinforce your opinion. The question is, why are you even bothering to watch informative videos? There are probably plenty of bros on yt who will serve you what you seem to crave: validation for what you're already doing and reassurance that you're a very smart boy indeed.

[@morrisboris6877]

Correction...you're disappointed by the studies and the people who performed them.

[@morrisboris6877]

You're making assumptions about the person you replied to. Equally bad. AND extremely rude.

[@morrisboris6877]

If you weren't listening with your ears on what Khalid was saying, you need to open your eyes. His review is completely subjective and is based on his own opinion by reviewing limited studies.. Looks like you're in the same boat.

[@matthewblanc]

Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials: - With respect to the long-term benefits of FR on flexibility, a majority of included studies have reported that FR can increase joint range of motion (ROM) - FR was applied to patients with degenerative hip osteoarthritis, with FR applied on the hip and thigh muscles for 10 min, every day for 11-12 weeks. Patients reported significantly reduced hip pain and improved physical function. While it doesn’t improve performance, I don’t think anyone thought it did. No more than a massage improves performance. Although less perceived pain might make it easier to train again sooner.

[@ClinicalPhysio]

Thank you for sharing!

[@akeef1367]

I used foam rolling for tight IT band and it work great for me

[@ClinicalPhysio]

Glad to hear it!

[@tbharshitha]

Hello, I absolutely enjoy watching all your videos. As a Physio, I always come across patients who are very keen/dependant on soft tissue manipulations, massages majorly. While there is no great long term effects as per the evidence people still are keen to get one done. I would really love to hear your opinion on it. Many thanks 😊

[@ClinicalPhysio]

Thank you so much Harshitha! Very kind words - manual therapy and manipulation is definitely one we will be doing very soon! 🙏🏼🙏🏼🙏🏼

[@morrisboris6877]

Short-term effect is better than no effect. One fault of the studies is that it was not mentioned how the test subjects used the rollers or what types of rollers were tested. There are various designs in foam rollers, as well as the material used. The open cell foam rollers are useless, as the material degrades quickly. PPE and EVA are the two common materials used in better rollers that don't degrade. Furthermore, compare the PPE to one that has knobs and one that has spikes, like the rumble roller. They each affect tissue differently. The PPE compresses fascia, knobby provides deeper compression but in areas of contact, while the rumble provides deeper compression in areas of contact while also provides shearing force to the fascia. I've used all 4 types.

[@R-no59b]

Personally I use it to help prevent injury & have used it to alleviate various ailments. I use it as injury prevention when my muscles are super tight pre-workout, Ive had elbow pain my entire life which turns into tennis elbow when I bench & the only way I've found to prevent it is using the roller on my triceps/forearm/upper back area. I also suffered from chronic headaches my entire life & did not get relief until I rolled my serratus anterior & various parts of my upper body, it was so bad I couldnt even wear glasses or hats and I suffered like that for close to 20 years since I was a kid. I also had serious shoulder issues with it popping, again, resolved by foam rolling, the popping has reduced by like 90% & feels smoother, before that it legitimately felt like I was going to tear something. I had costochondritis, tight pelvic floor muscles, tight psoas which was causing hip pain, etc. worked like a charm for all of these ailments. I've also used it on my mother, shes getting older & Ive used it to help resolve her frozen shoulder, plantar fascitis, bicep pain, sciatic pain (either that or pain caused by tight glutes not sure), she'd gone to the Dr. too & the meds werent working for her, her injuries were lingering & may have needed surgery had I not helped her. Shes 100% fine now 😊. Its definitely not a cure all tool & you do need anti inflammatories, ice & rest to help the healing process in conjuction with the roller but my goodness, idk where me or my family would be without it.

[@Decipherization]

Using performance metrics to measure the efficacy of foam rolling is ridiculous. Low quality content and it shows in the number of views.

[@ClinicalPhysio]

Please write to the authors of research studies to give them your opinion on how they conducted their research!

[@Decipherization]

@@ClinicalPhysio couple things: A) they sound like poorly structured studies as many studies are B) nobody is using foam rolling to improve athletic performance so even if the studies you cited are accurate, they’re irrelevant C) even though myself and others stated as much you’re trying to defend the video which contains zero useful information Does therapeutic massage increase athletic performance (no)? If not, by your same logic I could say that massage is useless too. Nobody thinks after foam rolling that they can run a faster 100m sprint, same as I don’t come out of my massage therapist thinking I added 10 pounds to my bench press.

[@nsmith131]

@@Decipherization "nobody thinks foam rolling makes you sprint faster" Yet that's exactly what the studies found. Foam rolling makes you sprint faster.

[@morrisboris6877]

Improved performance minimally, not a whole lot.

[@nsmith131]

@@morrisboris6877 seems almost like we agree that it's both useful for improving performance, and that people actually use it to improve performance? I assume you also agree that all the comments saying it's a recovery tool only and the video is garbage for talking about performance are incorrect?

[@mydogeatspuke]

Every one of your videos effectively boils down to "it doesn't actually do anything provable but some people think it does because they like how it feels." It seems to be that the field itself is what's questionable.

[@ClinicalPhysio]

In that case you better have a look at the Ultrasound video we have just done which will be coming out very soon! This is to point out that things like Foam Rolling, and K Tape, and even Acupuncture do not have great supporting evidence for them… Have you seen our Sports Massage and Cryotherapy videos?

[@mydogeatspuke]

@@ClinicalPhysio I've seen many of your videos, yes, hence my comment. I'm not sure how exactly ultrasound is supposed to be an effective treatment for anything given that it is an imaging device, but ok?

[@ClinicalPhysio]

@@mydogeatspuke Yes there is Imaging Ultrasound but separately there is Therapeutic Ultrasound

[@mydogeatspuke]

@@ClinicalPhysio bunch of hogwash nonsense. Vague statements like "increases blood flow" and "promotes tissue regeneration." It's all nonsense, and time and again your videos clearly state this. I'm unsure why you're seemingly disagreeing when you debunk every "treatment" you discuss lol.

[@georganaromano4857]

Can you do something on radio frequency and if it really works on stimulating collagen in the face?

[@morrisboris6877]

He's not qualified to answer that. You should ask a dermatologist.

[@shapuyzat]

does extention actually work?!

[@ClinicalPhysio]

Do you mean extension with a foam roller?

[@asharedo]

What about foam rolling as a way to improve thoracic mobility if used in conjunction with resistance training? As in, use foam rolling to get more range so that you can then use that range within the exercises and ultimately increase thoracic mobility to a greater degree?

[@ClinicalPhysio]

So… if you are using the foam roller as something to bridge over, like when people do thoracic extension, that’s cool… but I suppose the key here is that you are not saying “it’s the foam roller” that is doing the work, instead it’s just “extending over something” that is doing the job.

[@morrisboris6877]

Lame response, imho

[@morrisboris6877]

Yes you can. We do it all the time at the gym. But you have to do it consistently on a regular basis.

[@glenntaylor6201]

Short answer. No!

[@ClinicalPhysio]

😂🙏🏼

[@mohammadabualrob1570]

i should spend more time on you vids ....question tho ,when you review the evidence how do you know you took enough studies to make enough knowledge about the subject to keep it in your practice ...i mean between a lot of studies saying something and others saying something else how do you decide ?.....and when you say that a study source is good and reliable ,is there like a Classification ? thanks ❤❤

[@morrisboris6877]

Excellent point. Looks like Khalid is unable to provide an answer. Sad.

[@mohammadabualrob1570]

@@morrisboris6877A year later i kinda have an answer ...you can see the level of evidence acording to the study...for example systemic review and meta analysis are the highest level of evidence ....now when you see something like a systemic review you take it more seriously cuz its the conclusion of alot of studies , not all of them are always correct sure there there might be issues , but they are the most trusted source, and after a bit of time you kinda know some researchers who have strong studies and high experience so you take their word as a more trusted answer. lastly when you read something that is safe ,you apply it on the patients and then you see how good they are . for example RICE is now thought to delay healing due to reduced inflamation, who ever what i observed that to much inflamation reduces the patients welling to move , making atrophy and more issues , so less inflamation for a week is better than 3 months of weakness ... conclusion: you mix evidence, experience and patient needs to get the best outcome hope that helps

[@christinafast4459]

This is SO cool

[@CoachJosephWebb]

🔥

[@ClinicalPhysio]

🙏🏼🙏🏼🙏🏼

[@arh7897]

Feels good when I roll my back in the morning before work always get some pops and crack's

[@ClinicalPhysio]

That’s great - I suppose that’s the key with what we say at the end of the video… we have to balance “it feels good” in short term with long term effects

[@morrisboris6877]

Are you saying that I should file a lawsuit against my chiropractor? The skeletal manipulations he provided had no long term effect. Since I started foam rolling, I never had the need to revisit him.

[@morrisboris6877]

I'm sure there are equal, if not more, positive studies done on foam rollers. Bob and Brad, the internet's most famous physiotherapists (their own claim) extolls the virtues of foam rollers. Seeing that your review is based all on negative studies and not balanced out with positive ones, you need to make the disclaimer that the conclusion at the end is based on your own opinion .

[@Yeeyu77]

Gotcha. Dissapointing news.

[@ClinicalPhysio]

🙏🏼

[@jonlewis1649]

Great evidence based content/info Khalid. I really like your short vids and feel I learn or confirm something new every time watch them. Keep them coming 😝

[@ClinicalPhysio]

Thank you so much Jon! Really pleased they are helping you!

[@christinafast4459]

I am hooked with foam rolling myself

[@ClinicalPhysio]

Hope it helps you!

[@jhors7777]

Thank you for posting this helpful video with empirical data included

[@morrisboris6877]

Oftentimes it is better to rely on anecdotal evidence than empirical data. Remember the time when doctors laughed at acupuncture and TCM. Today, they embrace it to treat maladies that western medicine can't.

[@mejo207]

Hi Brother can you do some review on Class 3B lasers used for arthritis, soft tissue injury etc. Thanks

[@ClinicalPhysio]

Thank you! Are we talking about laser therapy in Physiotherapy generally?

[@mejo207]

@@ClinicalPhysio Yes for Physiotherapy especially MSK conditions . Thanks 😊

[@ClinicalPhysio]

@@mejo207 🙏🏼

[@morrisboris6877]

Essential oils work wonders on arthritis.

[@Leo-xp5ox]

Thank u so much

[@ClinicalPhysio]

🙏🏼🙏🏼🙏🏼

[@stephenconnolly1913]

Today all of a sudden I was throwing darts and started feeling a sharp pain around my shoulder blades and upper back very strange would a foam roller help me ??

[@ClinicalPhysio]

No reason why you are not allowed to give it a try!

[@morrisboris6877]

Sounds like you have muscle knots around the scapula. Lean the part of your back that's painful against a sharp edge like the corner of a wall that points out. It will be painful at first. Keep pressing on the corner and jiggle around from side to side and up and down. Pain should go away after a few minutes when the muscle knot is released.