Foam rolling is a self-myofascial release technique which utilises the individuals own bodyweight to relieve muscular adhesions and tension. Self-myofascial release, essentially self massage, is thought to provide similar benefits to traditional massage, in reducing muscle tightness, reducing delayed onset muscle soreness (DOMS), and preparing muscles for sporting performance (Pearcey et al., 2015). Self-myofascial release can be completed with various items, such as a foam roller, a tennis ball, a golf ball or even your own hands. Additionally, by altering their position on the foam roller, individuals can isolate specific muscles and trigger points to release; this makes the treatment method very adaptive and useful for a variety of musculoskeletal issues (Healey et al., 2014).

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The popularity of foam rolling has increased significantly in recent years, with the technique being used widely by professional athletes, and individuals of all fitness levels. This method of treatment is thought to work through the individuals force creating pressure and friction in a direct and sweeping fashion, stretching the area and working through the trigger points (Pearcey et al., 2015). However, like many treatment methods, the research behind foam rolling is limited and controversial. Research has suggested that foam rolling does not produce a significant improvement in performance of power, speed and strength drills, however also suggests that it does not cause a negative effect (Couture et al., 2015). Additionally, research has shown that foam rolling does increase muscle length and flexibility, as well as reduce post exercise pain and DOMS (Couture et al., 2015). This is supported by Pearcey et al. (2015) who found that foam rolling is effective at reducing muscle tenderness and the onset of DOMS when completed for 20 minute post exercise, and every 24 hours. These findings suggest that foam rolling can really aid athletes in their recovery and would be worthwhile their time to complete.

The majority of research agrees that foam rolling is best used post-exercise to reduce the onset of DOMS, and to increase muscle length and joint range of motion (DOMS), and is not so effective to use to improve performance. DOMS is believed to occur through exercise-induce muscle damage (EIMD). Symptoms of EIMD include muscle pain and swelling, micro-tears in the muscle, as well as temporary interference with neuromuscular control and muscle firing patterns (Macdonald et al., 2014). These symptoms create an inflammatory response of the muscle, creating the soreness experienced 24-72 hours post exercise, DOMS. Although the evidence behind how foam rolling can reduce the effects of DOMS, it is suggested that it may work through increasing blood flow to the area as well as enhancing lymphatic drainage which work hand in hand to aid recovery (Macdonald et al., 2014).

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References 

Couture, G., Karlik, D., Glass, S., and Hatzel, B. (2015) The Effect of Foam Rolling Duration on Hamstring Range of Motion. The Open Orthopaedics Journal. Vol. 9. Pp. 450-455

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Healey, K., Hatfield, D., Blanpied, P., Dorfman, L., and Riebe, D. (2014) The Effects of Myofascial Release With Foam Rolling on Performance. Journal of Strength and Conditioning Research. Vol. 28, No. 1. Pp. 61-68

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Macdonald, G., Button, D., Drinkwater, E., and Behm, D. (2014) Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity. Medicine and Science in Sports and Exercise. Vol. 46, No. 1. Pp. 131-142