One of my first personal trainers was obsessed with self-myofascial release (SMR). She was convinced that rolling out every major muscle group was the key to recovery, performance, and injury prevention. At the time, I was new to structured personal training, so I trusted the process. But when my “workouts” started turning into 2-3 days per week of foam rolling sessions that felt more like torture than progress, I started questioning it. While my trainer swore by it, I never felt the benefits the way she claimed I would. It left me wondering: is foam rolling really all it’s cracked up to be?
The Science Behind Foam Rolling
Foam rolling, a form of SMR, is widely promoted as a method to reduce muscle tightness, improve flexibility, and aid recovery. According to my NASM-CPT education, SMR works by targeting myofascial adhesions—knots or tight spots in the muscle fascia—and applying sustained pressure to help release them. In theory, this can improve movement quality, decrease soreness, and enhance overall performance.
Studies on foam rolling show mixed results. Some research suggests it may improve short-term flexibility and reduce perceived muscle soreness after exercise. However, the mechanisms behind these effects are still not fully understood. The benefits seem to be more related to temporary nervous system changes rather than actual structural improvements in the muscle.
The Pros of Foam Rolling
- Temporary Increase in Flexibility: Foam rolling can provide a short-term boost in range of motion, which may help with movement prep before a workout.
- Reduced Muscle Soreness: Some individuals report feeling less sore after foam rolling post-exercise, potentially due to increased blood flow and reduced muscle stiffness.
- Affordability and Accessibility: Compared to massages or physical therapy, a foam roller is a relatively cheap tool that can be used anywhere.
- Potential for Relaxation: Some people find foam rolling relaxing and use it as part of their wind-down routine.
The Cons of Foam Rolling
- Temporary Effects: Any increase in flexibility or reduction in soreness is usually short-lived, often lasting less than an hour.
- Can Be Uncomfortable or Painful: Many people find foam rolling to be borderline painful, which can make it difficult to be consistent with.
- Not Universally Effective: While some people swear by it, others (like myself) see little to no benefit from rolling out.
- Doesn’t Fix the Root of the Issue: If a muscle is consistently tight, the underlying problem might be weakness, movement dysfunction, or poor mechanics—not just “knots” that need to be rolled out.
Why It Never Worked for Me
Despite what my trainer believed, foam rolling never made a noticeable difference in my recovery or flexibility. I didn’t feel looser, move better, or recover faster from tough workouts. Instead, I found other recovery strategies, like active movement, mobility drills, and proper strength training, to be far more effective.
The Bottom Line
Foam rolling can be a useful tool for some, but it’s not essential. Its benefits seem to be short-term and largely subjective. If it works for you and you enjoy it, keep doing it. But if it doesn’t, don’t force it. Recovery should be about what actually helps your body feel and perform better, not just what fitness trends say you “should” do.
