Foam Rolling

Foam Rolling

Ah, the dreaded foam roller! If you've ever spent time on this self-inflicted torture device—especially rolling out the outside of your thigh (ITB)—you'll know just how intense it can be.

Foam rollers come in all shapes and sizes—hollow, extra firm, or covered in grid patterns and nodules for an added dose of discomfort.

Despite their reputation, they’re incredibly versatile and a handy tool to have at home. Many people swear by them, while others have a love-hate relationship.

But do they actually do what you think they do? Can they really lengthen and "roll out" your muscles, or is something else happening?

What Does It Actually Achieve?

Foam rolling is a go-to tool for many athletes and gym-goers, but what’s actually happening when you roll out those tight muscles?

Despite the common belief that foam rolling physically lengthens muscles or "breaks up knots," the reality is quite different.

The real benefit of foam rolling comes from its neuromuscular effects—essentially, it helps your nervous system relax muscle tension rather than making structural changes to the tissue itself.

Applying pressure to muscles stimulates sensory receptors, which in turn signal the brain to reduce perceived tightness. This can lead to short-term improvements in flexibility, reduced muscle soreness, and an overall feeling of relief.

Interesting, eh? Well, the geeky Physio side of us finds it fascinating!

Research supports these benefits, showing that foam rolling can increase range of motion and reduce post-exercise soreness, but it doesn’t actually alter muscle length or “release” fascia in the way many believe.

Instead, think of it as a reset for your nervous system—helping muscles switch from a state of tension to relaxation.

So, should you keep foam rolling? If it makes you feel good and improves how you move, absolutely.

Just know that it’s more about calming the system than changing the structure.

When Shouldn’t You Use It?

Foam rolling can work wonders for tight muscles, but it’s not always the right tool for the job. Here are some times when you should give it a miss:

🚫 If You Have a Recent Injury

Foam rolling over a fresh injury (like a sprain, strain, or bruise) can actually make things worse. Your body needs time to heal—too much pressure can increase swelling and pain.

🚫 If You Have Bony or Sharp Pain
Rolling is great for muscle tightness, but if your pain feels sharp, deep, or near a joint, it’s best to steer clear.

🚫 If You Have Circulatory Issues or Certain Medical Conditions
People with conditions like deep vein thrombosis (DVT) or severe varicose veins should avoid foam rolling. Applying pressure over compromised blood vessels can increase the risk of complications.

🚫 If You Have Nerve Pain or Numbness
Tingling, burning, or numbness? That’s a sign you could be pressing on a nerve, not a muscle. Rolling over nerve-related pain can make things worse, so it’s best to get it checked out.

🚫 If It Just Feels Wrong

Your body knows best! Foam rolling should feel like a “hurts-so-good” kind of pressure, not like you’re making things worse. If a particular spot feels bad bad instead of good bad, ease up or stop altogether.

Looking for one?

If you're looking for one, we’ve got a selection available at the clinic, just give us a call or drop us an email.