Beyond the Table Part II - Foam Rolling: Friend or Foe?

In Part One of our Beyond the Table series, we shared daily habits that help you get the most out of your massage. Those habits led us to a question we hear often from clients:“What about foam rolling? Should I be doing it between sessions?”

Foam rolling has become a go-to recovery tool in gyms, physical therapy offices, and even living rooms. It’s marketed as a self-massage miracle—able to release fascia, eliminate muscle knots, and even flush toxins from your body. But how much of this is fact, and how much is fiction?

Let’s explore what foam rolling really does, what it doesn’t do, and how to use it to complement—not replace—your massage therapy routine.

What Is Foam Rolling, Really?

Foam rolling is a type of self-myofascial release (SMR)—a technique that involves applying pressure to the soft tissues (muscles, fascia, and tendons) using tools like foam rollers, lacrosse balls, or massage sticks. The term “myofascial” refers to both muscle tissue (“myo”) and the connective tissue (“fascia”) that surrounds and supports it.

While the term “release” suggests that fascia is being broken apart or loosened, research shows that this is a misleading metaphor. Fascia is a dense, resilient connective tissue that cannot be physically reshaped by body weight alone—especially not in a few minutes of rolling.

What’s actually happening is neurological and circulatory:

• Neurological: Foam rolling stimulates mechanoreceptors in the skin and muscles, sending signals to the brain that reduce muscle tension and increase tolerance to pressure and stretch.

• Circulatory: It increases local blood flow, which can support tissue hydration and nutrient delivery post-exercise.

In short: Foam rolling doesn’t reshape your tissues. It helps your nervous system calm down, encouraging muscles to relax and move more freely.

Evidence-Based Benefits of Foam Rolling

While foam rolling isn’t a cure-all, studies show that it can offer meaningful benefits—especially when paired with other recovery methods like stretching, movement, and professional massage.

Here’s what the science supports:

Improved Range of Motion

Several studies have shown that foam rolling can improve joint range of motion—particularly in the hips, knees, and ankles—when used pre-workout or in conjunction with dynamic stretching. This is likely due to reduced muscle tone and increased stretch tolerance.

A 2015 systematic review published in International Journal of Sports Physical Therapy found that foam rolling was effective in increasing short-term flexibility without negatively affecting muscle performance.

Reduced Delayed Onset Muscle Soreness (DOMS)

Post-exercise foam rolling may decrease the intensity and duration of DOMS, helping you feel less sore after a tough workout.

A 2014 study in Medicine & Science in Sports & Exercise reported that individuals who foam rolled after exercise reported less soreness and improved physical performance in subsequent workouts.

Enhanced Body Awareness and Recovery

Just like mindful stretching or yoga, foam rolling can help bring attention to areas of tightness or imbalance—especially helpful for clients between massage sessions.

Common Foam Rolling Myths: Busted

Let’s clear up some of the most common misconceptions about foam rolling:

❌ “It breaks up knots or scar tissue.”

Truth: Foam rolling applies external pressure, but doesn’t have the mechanical force to break apart tissue adhesions. Changes occur through neuromuscular modulation, not mechanical “breaking.”

❌ “It detoxifies the muscles.”

Truth: Your body detoxifies itself through your liver and kidneys. Foam rolling supports circulation, which may help waste products move more efficiently, but it doesn’t flush out toxins.

❌ “Pain means it's working.”

Truth: Deep pain during foam rolling can signal that you’re irritating nerves or inflaming tissues. Discomfort is okay—but sharp or lingering pain is not.

When Foam Rolling is Helpful vs. Harmful

Here’s how to know when foam rolling is worth your time—and when to back off:

✔️ Helpful When:

• You’re preparing for exercise and want to improve mobility

• You're recovering from physical activity and want to reduce soreness

• You’re using it as a gentle way to check in with your body

• You’re supplementing, not replacing, professional care

❌ Potentially Harmful When:

• You roll over bony areas, joints, or sensitive nerves (e.g., IT band too aggressively)

• You have acute injuries (sprains, strains, inflammation)

• You apply excessive pressure that causes bruising or sharp pain

• You rely on it instead of corrective movement or clinical treatment

  
  

Foam Rolling + Massage Therapy = Long-Term Results

Foam rolling is not a replacement for the skilled hands of your massage therapist—but it can help you sustain the benefits of your session between visits. By regularly engaging your nervous system, increasing circulation, and reducing muscle tension, you create an environment where your body can stay more balanced, more mobile, and more resilient.

Massage therapy helps uncover patterns of tension, asymmetry, or overuse. Foam rolling allows you to check in with those patterns on your own time.

Coming Soon in Part Three:

Now that you know when and how foam rolling fits into your wellness routine, what else can you do between massages to support your progress?

In our next post, “How to Extend the Benefits of Your Massage at Home,” we’ll explore:

• Easy daily stretches that target common tension zones

• How to use heat and hydration strategically

• Breathwork and positioning to support relaxation

• Tools (beyond the foam roller) that actually help