Injury rehabilitation · November 06, 2018

Foam rolling, flexibility and fascia: Myths and misconceptions

Foam rolling, Flexibility and Fascia: Myths and Misconceptions

PEHF 2018 Foam Rolling and Fascia.pdf

Adobe Acrobat Document 24.0 MB

This is a pdf copy of my presentation at the Perspectives in Exercise, Health, and Fitness Conference 2018 (Kananaskis, AB).

The myths and misconceptions around foam rolling as a tool to "treat" or manage chronic dysfunction and symptoms are discussed.

The presentation summarizes current relevant literature related to fascia anatomy/physiology and function related to self-myofascial e.g., foam-rolling, treatment techniques.

Typical questions and answers based on research:

•Does foam rolling break down scar tissue and adhesions? Not really; depends on how you define/explain scar tissue and "adhesions"

•Does foam rolling increase ROM/Flexibility/mobility, and decrease tightness? Temporarily

•Does foam rolling improve blood flow and recovery? Yes – possibly via lymphatics

•Does foam rolling improve performance? Depends how you define "performance".

Main messages - What can self-myofascial release (foam rolling) do?

•Short-term Increase ROM, flexibility – does not last (Kalichman & Ben David, 2017; Cheatham, Kolber, Cain, & Lee, 2015; Beardsley & Škarabot, 2015)

•Decrease pain (Cheatham, Kolber, Cain, & Lee, 2015; Laimi et al., 2018)

•Decreases Delayed Onset Muscle Soreness, DOMS (Cheatham, Kolber, Cain, & Lee, 2015; Beardsley & Škarabot, 2015)

•No effect on strength, performance (Kalichman & Ben David, 2017; Cheatham, Kolber, Cain, & Lee, 2015; Beardsley & Škarabot, 2015)

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Tags: chronic pain, foam rolling, injury rehabilitation, presentation, fascia

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