The Truth About Foam Rolling

Last week in a class the discussion of a foam roller came up and I mentioned how it feels great in the moment, but the tightness always seems to creep back.

Most of us were taught that foam rolling "breaks up knots" or "releases" tight muscles and fascia. It's a nice idea — but research tells a different story. In fact, a 2023 review of 20 studies published in the Journal of Strength and Conditioning Research found that foam rolling had no measurable effect on muscle or fascial stiffness. So what's actually happening when it feels so good?

The likely answer is something called the Gate Control Theory of Pain. When an area feels tight or sore, your nervous system is paying close attention to it. When you roll over that same spot, you create a new, stronger sensation — and your brain shifts its focus there instead. It's a bit like being in a quiet room and someone turns on music: your attention naturally moves to the louder thing. The original tightness hasn't gone away; your nervous system is just temporarily distracted from it.

This is also why the relief doesn't last. If foam rolling were truly fixing the issue, you wouldn't need to repeat it every day.

To be clear, this doesn't mean foam rolling is bad! If it helps you feel more comfortable, there's nothing wrong with doing it...you do you! It's just helpful to understand what it is — and isn't — doing.

Here's the big take away: real, lasting relief from tightness and aches comes from getting stronger which will increase your mobility— not from "releasing" your muscles.