Introduction to Foam Rolling
Foam rolling (also referred to as ‘self-myofascial release’ or ‘self-massage) has become a common tool within golf physical preparation in recent years and is often applied for three primary reasons:
- Increase flexibility.
- Reduce the delayed onset of muscular soreness (DOMS) and improve recovery.
- Improve short-term athletic performance.
Head to any elite amateur or professional competition and many players will own a foam roller, often applying the method during their warm-up or cool-down either in the changing rooms or hotel.
What does the research say on foam rolling?
The overall research on myofascial release and thus foam rolling in general is inconclusive and there are many who argue against the importance and claims of manual therapy in general. Nevertheless, there is a strong amount of research that has been undertaken on its benefits and although they remain unsettled, many of the claimed benefits are still worth the application. Let’s investigate it further.
What is the Myofascia?
The word ‘myo’ refers to the Latin term for muscle while fascia is the connective tissue system that infuses the human body, forming a continuous, whole-body, three-dimensional environment of structural support. It surrounds all organs, muscles, bones, and nerve fibres, helping the body interconnect and function.
So, what is myofascial release?
In short, foam rolling aims to reduce myofascial tightness or that sensation often perceived as stiffness. This local tightness is thought to cause restrictions in joint range of motion (ROM) and blood flow, and by applying manipulation of a specific area, the tissue will become softer and more flexible.
Research suggests that the tension applied from the roller stimulates mechanoreceptors – a sensory receptor found in both muscle tissues and fascia – and as a result, the pressure applied decreases the localised myofascial tightness by exciting the fascial mechanoreceptors to signal the autonomic nervous system to alter the activity of the muscle(s). In essence, lighting up the brain to tell the area that is being foam rolled to relax.
Foam Rolling and Flexibility
Multiple studies have identified that foam rolling does improve short-term (acute) flexibility and that this development lasts up to, but no longer than, 10-minutes. Additionally, foam rolling has also been shown to improve long-term (chronic) flexibility when it is performed on a regular basis suggesting the regular and consistent application of foam rolling will help increase flexibility.
Remarkably, there appears to be no supplementary improvement in flexibility between 5 sets of 20 and 60 second repetitions – meaning a 20 second repetition is just as effective as 60 seconds. A noteworthy recommendation when undertaking an efficient warm-up routine.
Foam Rolling and Performance
Importantly, research has continually shown that foam rolling has no negative impact on athletic performance, unlike the more commonly applied method of static stretching. Moreover, it has shown that foam rolling can even improve subsequent power, agility, strength, and speed when used in combination with a dynamic warm-up. Therefore, undertaking a foam rolling routine alongside a proper physical warm-up could help a golfer hit the ball further and swing with more freedom, aiding in timing and tempo.
Foam Rolling and Recovery
With golfers often competing on consecutive days, which is extremely prevalent for both amateurs during the season and professionals all year round. The consequences of delayed onset of muscle soreness after a round or training can be restricted physical performance for up to 72 hours or more post exercise. However, recent research has demonstrated that foam rolling can reduce the sensation of DOMS following exercise. It showed it can reduce the muscle tenderness and minimise the impact on physical output, which over the course of 3 days can amount to a greater and more consistent performance.
How should I apply foam rolling for it to work?
- Slowly roll over the muscle to discover a sore/tight spot.
- Once discovered, hold the tool on the ‘painful’ area without moving between 20 – 60 seconds depending on pain severity and individual preference.
- The key is to control your breathing rate – the more you tense up the more the muscle will.
- Once the receptors have activated, the nervous system will change the tension in the muscle and you will feel as though your muscle starts to relax and almost sink into the tool.
- From here, slowly roll the instrument over the knot to straighten out the tissue.
- Aim for 3-5 times per week performed on a consistent basis to achieve and retain the chronic effects on flexibility.
Problems with Foam Rolling
As mentioned at the start of this blog, research is still somewhat in its infancy and the mechanisms associated to both foam rolling and manual therapy are still be debating meaning many of the benefits claimed may be a result of either different or additional mechanism. As a result, the application and procedure when foam rolling may not always be the most effective, but with the possible benefits available, applying foam as part of your warm-up could be of great benefit both short and long term.
