SPORTS MEDICINE
Roll with It
Rolling is an effective and practical form of recovery.
Why foam rolling should become part of your running program BY KYLE STULL – Master Instructor for NASM, Adjunct Professor for Concordia University Chicago, foam roller designer, educator and author in Chicago, Illinois, U.S.A. KYLE.STULL1
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he popularity of self-myofascial release (SMR), otherwise known as “foam rolling,” has skyrocketed in the last decade. Due to this growth, the practice has become a relatively common and practical method for increasing flexibility and performance in many fitness and performance industries. This growth has spawned a surplus of research focused on how and why foam rolling works. Currently, there are two leading theories regarding the effects of foam rolling: a) to affect local tissue and b) to affect the nervous system. LOCAL TISSUE EFFECTS The pressure from the foam roller affects the local tissues (i.e. the fascial layers) and is thought to change the viscoelastic properties of the tissue by mechanisms such as reduced viscosity, reducing “knots and “adhesions,” increased tissue hydration, and cellular responses. In short, these changes improve blood flow and hydration, and mobility between the tissues and extensibility of the tissues. Simply rolling the lower body muscles before a run, even for only five to 10 seconds each, may lead to an immediate improvement in range of motion and performance.
60 The Running Issue 2021
NERVOUS SYSTEM EFFECT Holding sustained pressure for a period stimulates the autonomic nervous system (ANS) via the Golgi tendon reflex and mechanoreceptor stimulation . This ANS activation increases overall relaxation and tension, leading to better flexibility and range of motion. A common question is, “why would I want to relax the body before running?” The relaxation we speak of here is not the same as one might experience in a total body massage. Think of it as more of a calming down effect to focus on the upcoming event rather than preparing for a nap. Further, foam rolling should be combined with other stretching methods for the best results. Thus, when using foam rolling before a run, follow it up with a few static stretches (only on muscle groups that are short and tight) and then a few dynamic stretching exercises to get the nervous system back engaged and ready for the task at hand.
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