Foam rolling has become a regular part of training and recovery for many of our members at AIM Athletic, whether in small group sessions, personal training, active rehab, or our hockey programs. While it can be a useful tool, it is often misunderstood. Foam rolling is not a fix-all, and I would never suggest it on its own as the solution to tight or restricted tissue. That said, there is research supporting its effectiveness for creating short-term improvements in range of motion when applied correctly and paired with movement.
Foam rolling works by applying pressure to muscles and the surrounding fascia, creating a local stretch and helping the body adjust to discomfort. It also has a calming effect on the nervous system. When done properly, it encourages the body to shift from a more heightened, sympathetic state into a parasympathetic state where muscles can relax. This is where the value lies. The problem is that too many people treat foam rolling like a punishment. If the roller is too hard and the sensation is overwhelmingly painful, it often causes the muscles to brace against the pressure rather than release. This is the opposite of what we are trying to achieve.
This brings us to the question of how hard your foam roller should be. There is a belief that the firmer the roller, the better the results, but research suggests otherwise. Softer implements often yield better outcomes, especially when the goal is relaxation and improved mobility. If your body is guarding and tightening in response to intense pressure, then you are likely working against yourself. The same holds true for deep tissue massage. If you are gritting your teeth and barely staying on the table, your body is more likely to respond with tension than recovery.
Foam rolling should also be done with purpose. It is not a time to catch up on emails or scroll through your phone. While it should be somewhat relaxing, it also provides a valuable opportunity to check in with your body. Noticing where tension or restriction exists helps us determine what areas may need attention in your training, whether that is mobility work during active rehab or preparation before a high-output hockey session. The information your body gives you during foam rolling can be a useful guide when used mindfully.
It is also important to consider soreness after training. Delayed onset muscle soreness, or DOMS, is often thought to be a result of muscle inflammation. In reality, much of that soreness comes from the fascia surrounding the muscle. Some researchers have suggested it might be more accurately described as DOFS, or delayed onset fascial soreness. Foam rolling, especially when used prior to training, has been shown to help decrease this type of inflammation, improving tissue quality and setting the stage for better movement.
So the bottom line is this. Foam rolling can be effective, but it does not need to hurt. If anything, the more pain you feel, the less likely it is to help. Softer rollers are often more effective at achieving the intended result, especially when used with intention and paired with movement. At AIM Athletic, we emphasize quality in everything we do, and foam rolling is no different. Use it as a tool to support your performance and recovery, not as a test of how much discomfort you can tolerate.
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