Abstract

Foam rolling is a type of self-myofascial release that can dramatically increase range of motion by reestablishing proper blood flow and function. Myofascial releases are a way to break up adhesions and scar tissue, decrease trigger points, and lengthen muscles. This experiment tested six healthy, active individuals not currently participating in a varsity sport. The researchers expected to find an increase in flexibility after foam rolling. Each individual was tested using the Thomas test and had the degrees of hip and knee flexion measured using a goniometer as well as a sit and reach test measuring hamstring flexibility. The subjects then used a 6-inch high-density plain foam roller for 30 seconds per muscle (including the piriformis, hamstrings, quadriceps and illiotibial band). The subjects were then immediately retested.  The data supported the hypothesis that flexibility would increase with foam rolling. Subjects increased in the sit and reach test by an average of 1.85 inches. The average knee flexion increased by 1.08 degree and the average hip flexion increased by 2.41 degrees. These findings are significant for all individuals with muscle soreness and individuals with poor flexibility. Only 30 seconds of foam rolling may improve scores by a significant amount and lead to decreased pain, risk of injury, and increased muscle flexibility and function.