Muscle rolling – when it helps and when it does more harm than good

Training yields the best results when it is not only regular but also well-planned in terms of intensity, technique and recovery. This means that it is not enough simply to specify the number of sets, repetitions or kilometres, as it is also crucial how the body copes with the exertion and how quickly it recovers to be ready for the next workout. For this reason, increasing attention is being paid to methods that can improve physical preparation. Such methods may include muscle rolling using a ball or a roller.

1. The benefits of muscle rolling
2. Disadvantages of rolling

The benefits of muscle rolling

Muscle rolling can be particularly useful as a tool for improving range of motion and the subjective feeling of freedom during exercise, especially before or after a workout. Under the influence of pressure and repetitive movement of the tissues, there may be a temporary change in stretch tolerance, improved hydration of the fascial layers, and a reduction in the reflex tension of some muscle units, which is often associated with improved mobility.

What do the studies show?

Review studies indicate that this form of self-therapy can indeed increase joint mobility and the flexibility perceived by the person exercising, whilst generally not impairing strength, power, or the ability to perform physical exertion, which distinguishes it from some longer-held forms of static stretching. In practice, this means that rolling can make it easier to achieve a deeper squat, improve running comfort, or reduce stiffness after sitting for a long time.

Managing muscle pain

For some people, foam rolling is used to alleviate muscle pain that occurs after intense exercise, particularly when a feeling of soreness, tenderness and heaviness in the muscles prevails over the following 24–72 hours. In the case of pain, both local mechanisms—such as a short-term improvement in blood flow and a reduction in stiffness—and neural mechanisms—related to the modulation of sensory stimuli and a temporary increase in the pain threshold—may play a role.

What is important?

However, it is the duration that matters. In most cases, short sessions targeting specific muscle groups work best, rather than long and very intense compression of the whole body. In practice, a few dozen seconds to around two minutes per area is usually sufficient, using moderate pressure that provides a distinct sensation of the exercise working, but does not cause sharp pain.

Examples of devices for rolling specific parts of the body

Disadvantages of rolling

Muscle rolling can be harmful if done too vigorously, for too long, or in the wrong place. The most common mistake is pressing the roller so aggressively that, instead of temporary relief, it causes increasing pain, reflexive muscle tension, tissue irritation and reduced tolerance to movement for several hours after the session. It is also risky to roll directly over nerves, on the front of the neck, in the armpit, in the groin area, or directly over joints and bones, as pressure in these areas can easily cause numbness, tingling, radiating pain or local irritation.

What should not be rolled?

You should not roll areas with an open wound, a fresh injury, a suspected fracture, severe inflammation, an acute haematoma, or areas where there is significant swelling, as additional pressure may exacerbate the problem. Particular caution is also required in cases of varicose veins, deep vein thrombosis, osteomyelitis, post-traumatic ossification within a muscle, and in situations where the tissue is already damaged or very tender.

"The main aim of using a foam roller is to relax the tissues and relieve pain. However, regular mobilisation also helps to improve our well-being and boosts muscle performance during training." Tomasz Maciołek – Physiotherapist

What is the mistake?

For some people, the problem is not the rolling itself, but the wrong objective. When pain stems from a strain, tendon overload, inflammation of the attachment site or a spinal problem, intense rolling of the painful area may mask the symptoms temporarily and delay the appropriate response. It is also important to remember that greater pressure does not mean a better result.

What should you look out for?

Bruising, persistent tenderness, throbbing, increased pain on touch, or a reduction in range of motion after rolling are signs that the pressure has been applied incorrectly. In the case of people with sensory disturbances, vascular fragility, or clotting problems, as well as those who have undergone surgery or are experiencing an exacerbation of a chronic condition, this form of compression should be approached with great caution or postponed entirely.

Sources:

• Skinner B, Moss R, Hammond L. A systematic review and meta-analysis of the effects of foam rolling on range of motion, recovery and markers of athletic performance. J Bodyw Mov Ther. 2020;24(3):105-122. doi:10.1016/j.jbmt.2020.01.007
• Bartsch KM, Baumgart C, Freiwald J, et al. Expert Consensus on the Contraindications and Cautions of Foam Rolling-An International Delphi Study. J Clin Med. 2021;10(22):5360. Published 2021 Nov 17. doi:10.3390/jcm10225360
• Antohe BA, Alshana O, Uysal HŞ, Rață M, Iacob GS, Panaet EA. Effects of Myofascial Release Techniques on Joint Range of Motion of Athletes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports (Basel). 2024;12(5):132. Published 2024 May 14. doi:10.3390/sports12050132