You’ve heard about it, and maybe even started experimenting–but how does foam rolling improve your mobility and reduce soreness?

Foam rolling, or self-myofascial release, works on a physiological level by targeting the connective tissues and muscles to improve mobility, reduce tension, and alleviate soreness. 

1. Myofascial Release

The fascia is a layer of connective tissue that surrounds muscles, organs, and nerves. It can become tight around muscles due to overuse or injury.

Foam rolling applies pressure to these areas, helping to release tension in the fascia, improving its elasticity, and creating movement between layers of tissue.

2. Neuromuscular Modulation

Applying sustained pressure on a muscle can reduce tightness by triggering the autogenic inhibition reflex.

The autogenic inhibition reflex is a protective mechanism that causes a muscle to relax when it becomes too tense to help prevent muscles from tearing. 

3. Increased Blood Flow

The pressure of foam rolling compresses blood vessels temporarily. When the pressure is released, there’s a surge of blood flow to the area, improving oxygen and nutrient delivery. 

4. Gate Control Theory

The gate control theory is a theory that suggests non-painful sensations can reduce or block painful sensations. Pressure applied by a foam roller on a muscle can stimulate non-painful sensory signals, “closing the gate” to pain signals traveling to the brain, reducing perceived pain and muscle soreness.