Foam Rolling for Healthy Hips
What is Foam Rolling?
Foam rolling is considered a self-myofascial release (SMR) technique. It can help relieve feelings of muscle tightness, reduce post-workout soreness, and (temporarily) increase your range of motion. When applied to the muscles of the hips, it can help you improve your ability to perform many of the crucial functional movements of daily life and overall help you maintain a healthy and strong hip joint.
Foam rolling has long been used and prescribed by fitness and health professionals to help improve muscle flexibility, speed recovery, and warm-up the muscles. There are a lot of additional claims out there regarding the benefits of foam rolling, but let’s face the facts, they are just not true. Foam rolling will not break down knots or adhesions, it’s not going to induce long term flexibility improvements or help tissue heal. It can’t help manage inflammation and unfortunately is not likely to directly influence muscle performance.
Wait, What?
When we try to evaluate the benefits of different treatments or techniques, we have to first look at the scientific evidence. And when it comes to foam rolling, the research is limited. The research that does exist shows that foam rolling DOES increase muscle flexibility (and therefore joint range of motion) temporarily. This is still good news for any foam rolling junkies out there, because for most of you, foam rolling feels good. Feeling good and feeling less tight can help you perform your workouts with better, safer, and more efficient techniques.
How Does it Work?
Science doesn’t really know for sure, but there are 2 strong theories. The theory most people gravitate toward is the Myofascial Release Theory, however, some feel that neurological changes are the mechanism of action helping you feel more flexible.
Myofascial release works on the fascia. Think of fascia as the casing on your muscles. Fascia exists in multiple layers in your body. Each single muscle fiber is encased in fascia, followed by the group of fibers that form what is called a fascicle, and groups of fascicles are encased into the bundles of muscles we would recognize on an anatomy diagram. In order for a muscle to function properly, all those layers of fascia need to glide over one another as the muscles contract and relax. When an injury occurs, it is possible for adhesions (strands of scar tissue) to form, essentially gluing some of those layers together.
Applying direct pressure via a foam roll and moving the fascia, even microscopically, could allow the fascia to relax and become more flexible. In addition to direct pressure, the friction produced from foam rolling on targeted muscles can help loosen tight tissues and joints, which will improve your range of motion and help you move better.
In the other camp are those that believe the mechanism that causes you to feel flexible and loose after rolling is neurological. This theory supposes that the pressure applied to the muscles stimulates nerve receptors within the layers of muscle causing a perceived “releasing” effect rather than an actual structural alteration in the fascia and tissue. Most likely, it’s a combination of both theories. Either way, foam rolling can bring on some good feelings in your muscles and body.
Hurts So Good. But Should it Hurt?
If you’re like most foam rolling regulars, you’ve probably rolled yourself into some teeth clenching, face scrunching, breath stealing positions. You might have even been told by someone that finding the painful spots and laying into them is the whole point. However, as with most techniques prescribed by physical therapists, it’s doesn’t need to hurt to be beneficial.
Certainly, muscle soreness post-exercise may feel more pronounced and tender, as will an area that is recovering from an injury or a procedure. In the majority of cases foam rolling should not be painful. If it is, something could be going on.
- You might be pressing too hard. Full body weight is not necessary to produce the short-term effects you need to feel better before or after your workout.
- You could have an underlying muscle or other tissue injury. If something is painful, and you can’t relieve it with gentle stretching and RICE (rest, ice, compression, elevation) principles, you should see your physical therapist.
- You’re rolling tissues you shouldn’t. Foam rolling should be reserved for muscle tissue only. Ligaments, joints, nerves, and tendons should be avoided (I’m looking at you IT Band rollers).
How can you get the most out of foam rolling?
Without a doubt, utilizing foam rolling regularly will produce the most benefits for your muscle flexibility. Aim for 3-4 times a week or more based on your fitness routine. Focus on muscles and avoid joints or other bony areas. Think glutes, quads, lateral hips, hamstrings, and calves. Rolling each area for 1-2 minutes (with moderate pressure) should be plenty.
In all cases, if you have an area of tightness or pain that you just can’t foam roll away, or you’re looking for more ways to improve the health and flexibility of your hips, contact your local HealthQuest today for a free assessment with one of our skilled physical therapists