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

In this tutorial, we review the evidence to determine if there is any clinical benefit in using Foam Rolling to improve muscular performance and flexibility as a warmup activity and as a recovery strategy.
References
*Wiewelhove et al 2019: doi.org/10.3389/fphys.2019.00376
*Healey et al 2014: doi.org/10.1519/JSC.0b013e318...
*Lopez-Samanes et al 2021: doi.org/10.5114/biolsport.202...
*Chaudhry et al., 2008: doi.org/10.7556/jaoa.2008.108...
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[@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.

[@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!

[@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!

[@Edit.Name.]

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

[@Decipherization]

Exactly

[@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! 🙏🏼🙏🏼🙏🏼

[@georganaromano4857]

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

[@christinafast4459]

I am hooked with foam rolling myself

[@ClinicalPhysio]

Hope it helps you!

[@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 ❤❤

[@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 🙏🏼

[@Leo-xp5ox]

Thank u so much

[@ClinicalPhysio]

🙏🏼🙏🏼🙏🏼

[@akeef1367]

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

[@ClinicalPhysio]

Glad to hear it!

[@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.

[@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!

[@christinafast4459]

This is SO cool

[@shapuyzat]

does extention actually work?!

[@ClinicalPhysio]

Do you mean extension with a foam roller?

[@CoachJosephWebb]

🔥

[@ClinicalPhysio]

🙏🏼🙏🏼🙏🏼

[@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.

[@glenntaylor6201]

Short answer. No!

[@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

[@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.