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The humble massage ball does what foam rolling does—it helps slide, separate, and lubricate layers of soft tissue, and this helps improve circulation and reduce stiffness and adhesions (what we often call knots). Yet due to its smaller surface area, a massage ball can reach deeper layers of fascia, Stecco said.
There are certain conditions and circumstances where use of a foam roller could be detrimental or damaging to a person's body. Foam rolling exercises load and stress the underlying tissues, including nerves, skin receptors, blood and lymphatic vessels, as well as bones.
Foam rollers and massage guns are both worthwhile recovery tools. Foam rollers are the better option for a lighter touch and larger muscle groups, while massage guns can target muscles and smaller areas with a deeper massage. This makes them more useful for specific pain points.
Similar to the effect of postexercise massage, foam rolling appears to aid in the recovery of muscle tenderness associated with DOMS. Similar to other research,14 we found that a 20-minute foam-rolling session caused participants to experience substantially less muscle tenderness.
There's nothing wrong with using a foam roller every day. If you work out regularly and find that DOMS are a recurring issue, integrating a foam roller into your recovery routine to target specific areas and muscle groups can be beneficial. There's no downside to using a foam roller if you know what you're doing.
To put it simply, yes, it is possible to foam roll too much. Overdoing foam rolling can do more harm than good to the tissue connecting your muscles. You should only do it for up to 20 minutes. As mentioned, 60-90 seconds is suitable for most muscle groups.
Foam rolling ✅ Broad treatment areas ✅ Can help improve mobility & range of motion ✅ Great for targeting areas you may not be able to reach by yourself Muscle scraping ✅ More specific and deeper treatment ✅ Breaks up scar tissue & brings more blood flow to the area ✅ Mobilizes and improves ROM In fact, with muscle ...
In conclusion, the use of muscle massage guns for cellulite is a promising treatment option that has shown to be effective in reducing the appearance of cellulite. By breaking up fatty deposits and promoting healthy tissue growth, a massage gun can help to smooth and tone the skin in the affected area.
The subgroup analysis revealed that, if the goal is to increase performance, the combination of foam rolling followed by stretching (but not vice versa) should be favored compared to stretching alone.
Avoid rolling the lower back – hyperextension of the lumbar spine can be injurious although rolling the thoracic spine can provide relief from upper back pain and poor posture. The neck should also be avoided. Increase the intensity and duration of foam rolling gradually to avoid post-treatment soreness or bruising.
There isn't much high level evidence published yet, but what I have found suggests that the pressure from foam rolling is too diffuse to target trigger points. The literature says foam rolling warms the fascia, which makes it more fluid-like, more pliable, and can also break up adhesions between fibrous layers.
By targeting the fascia, the connective tissue that surrounds and supports the muscles, massage guns can release any restrictions and improve overall mobility. This can be especially advantageous for athletes and people who perform repetitive movements.
Smooth foam rollers distribute pressure evenly and cost less than textured ones. Textured rollers simulate a massage therapist's hands through ridges and knobs helping you release tension in smaller areas on the body. Often you can identify a foam roller's density by its color (e.g., white is soft, black is hard).
Don't roll to the point of excessive soreness – it's not an exercise in pain tolerance! Do not foam roll directly onto a joint or bone. Don't roll your neck and seek professional advice if you have neck pain. Don't roll your lower back as this may cause the spine to contract in an effort to protect the spine.
Certain hormones like estrogen encourage the body to build up and store fat, increasing cellulite. Smoking. Smoking causes connective tissues to become stretched and damaged, allowing underlying fat to push its way to the surface. Gaining weight or becoming obese.
This is partly because the vibrations it causes can trigger increased production of collagen and elastin – two key building blocks for healthy, strong and smooth skin2. However, while a massage gun can help support a weight loss program, using it alone won't provide the results that you're looking for.
Scraping therapy is a form of manual therapy on soft tissues where a small tool is used to gently scrape over soft tissue (fascia, ligaments, tendons, and muscles). This aids in breaking down scar tissue that results from trauma or overuse.
Potential cons of foam rolling
Of note is the fact that foam rolling doesn't penetrate as deep into the tissue as a true massage or a myofascial release session with a professional.
Length: Long rollers (around 36 inches) are versatile and a good choice for your first foam roller. They work well for your back because they are long enough to span your entire back when placed perpendicular to your spine.
Avoid Foam Rolling Over Nerve Pathways
Be cautious when rolling near nerve pathways or sensitive areas of the body, such as the lower back or neck. Applying excessive pressure to these areas can cause discomfort or nerve irritation.
A fascia roller is a foam device that can be used to loosen myofascial muscles. It can help relieve muscle tension, soreness and inflammation and improve joint mobility. Fascia rollers are also an effective way to warm up or cool down before and after exercise.
Precisely when to grab an ice pack depends on the injury. If the pain is chronic, here's the best postrun sequence: Foam roll, static stretch, ice. But for acute pain, skip rolling and stretching, and ice immediately.