Foam rolling for triathletes
Nothing causes more debate in the endurance and rehab world than foam rolling. Some people swear by it; others hate it.
As a triathlete, you need to understand if it helps with performance, recovery or rehab.
Here’s my thinking and advice on foam rolling for triathletes:
Be clear about what it can’t do
The best starting point when thinking about foam rolling and other soft tissue techniques is to be clear on what these techniques CAN’T do.
Because, depending on who you ask (and their biases) there are a ton of claims around foam rolling.
With little substance behind them.
From my research, foam rolling can’t:
- break up tissues
- release knots
- lengthen muscles
- heal injuries
In order to make these types of changes to tissue you need significant mecanical force. You can’t create the amount of force needed to breakdown muscle tissue.
Now that we have that clear:
Understand what it might help with
First, we don’t know the mechanisms behind foam rolling and why there appear to be small impacts on the body and performance following a session.
Research has found that there is:
- a temporary decrease in pain
- reduced inhibition (which might allow for more passive stretch)
- relaxation of the nervous system
But what about performance, since this is the most important question for triathletes.
There seems to be a slight increase in both sprint and jump performance following a foam rolling session. There also can be a small improvement in flexibility following rolling (but best when combined with stretching).
As for endurance, there is no meaningful research that has been done. So it’s all anecdotal evidence.
So should you use it?
My take: use it as a tool, not a cure
Foam rolling can be a tool in your overall recovery and performance kit.
3 questions to guide my thinking on foam rolling as an athelte, coach and physio:
- does it feel good for you?
- do you enjoy it?
- can you use it as part of a body maintenance routine?
My guidelines and recommendations for triathletes:
Use it as part of your active recovery and mobility sessions.
Aim to spend 5-10 mins rolling any bothersome areas.
Smash, roll, and press into the area of concern. But use your breath to guide if you are pushing too hard. If you’re holding your breath, it’s probably too hard.
Key point: Follow that up with a mobilization or stretch for the area.
As for tools - take your pick: foam roller, lacrosse ball, hand roller, self-massage, massage gun. They all seem to perform the same.
So now I ask you - Do you foam roll as a triathlete?
Studies for those inclined: PMID: 34658909, 31024339, 32507141