Foam-Rolling, Fascia, and Everything in Between
Are you foam rolling properly?
Here's a picture from an interview that I did 3 years ago in Hong Kong where the fitness journalist asked an intriguing question shared by many athletes, coaches, and fitness enthusiasts. "Can we talk about the foam roller? I heard this works, right?" Whether or not to foam roll or avoid it altogether is an ongoing debate in the fitness industry! Proponents of foam rolling believe this massaging device restores soft tissue health by addressing soft tissue adhesion and obstructions. Opponents will point to the conflicting evidence surrounding self-myofascial release – the term describing the physiological intent of foam rolling mentioned above. You can enjoy the benefits of foam rolling, especially once you understand the connection between emotions and soft tissue, namely fascia (pronounced fa-sha). Let's dive in!
What is Fascia
A fascia is a connective tissue structure that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together while permitting others to slide smoothly over each other – Physiopedia. Even though fascia connects everything in the body (literally. Blood vessels, nerves, viscera, bones, and muscle), fascia's role was once solely limited to holding the muscles together physically. Though, there's a lot we're missing out on beyond the physical...
Fascia and Emotions
Fascia is instrumental to perceiving senses inside our body (interoception) like satiety, body temperature, heartbeat, and emotion. There's a strong linkage between fascia and emotions through the process of interoception.
In their definitive book, Fascia: The Tensional Network of the Human Body, renowned fascia expert Dr. Robert Schleip and colleagues found that interoceptors that communicate directly with the brain are located in the internal organs of the fascia that wraps around the muscles. Recall an episode where you experienced an upset stomach from eating greasy foods – a thick, saucy piece of pizza that has been sitting on the table for hours. An upset stomach upsets the brain and your mood. The same happens when there is a fascial dysfunction.
The fascial system permeates through and connects the entire body, and any obstructions will impede both physical performance and mental. The interoceptors will signal to the brain that there is an interruption in the body, thereby affecting your mood.
Integrated Approach
The physical and the emotional connection goes hand in hand! This is the core message at the heart of my co-authored book Dynamic Balance - different components of the human body are inseparably linked. Harmony between all body elements is a prerequisite to optimal health and human performance. It follows that, logically, we must take better care of our fascia because that will have a ripple effect on other body areas. How do we do this?
To maximize the benefits of physically rolling our fascia, we must incorporate breathing exercises to calm down our minds. That way, we address both the physical and emotional aspects of the body.
Self-Myofascial Rolling
"Myo" means muscle in Latin. Myofascia is thereby referring to the fascia that wraps around the muscle. Self-myofascial rolling (SMR) refers to the act of self-massage with a foam roller or a handheld roller. We are introducing fluid and encouraging circulation to a targeted area through foam rolling by applying gentle pressure.
Imagine that you are holding on to a sponge with your right hand. Dehydrated fascia can be likened to a stiff and brittle sponge longing for some hydration. Water, along with some gentle pressure, will ensure that the sponge returns to its original soft and pliable state. While that gentle pressure, through a foam roller, might not indeed "release" the targeted fascia, we are communicating with the brain through the interoceptors and other sensory receptors to calm down and to get into that relaxed state where recovery happens.
The most common way to use a foam roller is by utilizing one's body weight. If you would like to roll your calves, you would sit on the floor and place your calves on the foam rollers. If lying on the floor is uncomfortable or not an option because of a medical condition, use a handheld roller instead. Apply pressure by slowly rolling a targeted area for 60-90 seconds. The average session can last from about 5-10 minutes." No pain, no gain"? Yup, definitely not applicable here. Take your time and breathe deeply.
Deep Breathing
To complement the pressure applied through a foam roller, we must incorporate deep breathing while rolling, which helps elicit relaxation responses in the body. Why is this important for self-myofascial rolling?
Some people are stuck in the "no pain, no gain" mindset, which means they voluntarily neglect the deep breathing that should complement foam rolling. Think about it, when you are in so much pain, you'll probably hold your breath instead of taking deep and relaxed breaths. If we replace deep breathing with shallow breathing (chest breathing), we elicit a stress response from the brain. This type of breathing prepares the brain for a race or a fight. THIS IS THE EXACT OPPOSITE OF WHAT WE WANT. In this state, the brain is fighting against the foam roller, which means you will receive none of the benefits that you were initially looking for.
Deep breathing is critical to the success of foam rolling! In a world where there's a magnitude of breathing exercises, you can always stick to the fundamentals. While standing or sitting upright, you can place your left palm on the belly and your right palm on the chest. Inhale through your nose until you feel the sensation of your lower palm raising, then slowly exhale through the mouth. Remove your hands after you understand the exercise. Repeat this throughout the foam rolling session.
Final Thoughts
Foam rolling will only work with you downregulating your physical and mental state together. My busy clients often ask me when is the most beneficial time to do SMR. The ideal practice is to incorporate SMR throughout the day. The best time for me personally, however, is right before bed when I have put my phone and screens away. Do some gentle and rhythmic rolling. Incorporate some deep breaths. The body will begin to unwind. You might start yawning. The signals above signify the time to turn off the lights, sleep, and let the body recover.
Remember, emotions and fascia are inseparably linked!
I elaborate on the connection between fascia and emotions, as well as other modalities that you can apply for healthier fascia – cupping, scrapping, and acupuncture – in my co-authored book Dynamic Balance. Dynamic Balance examines a different aspect of our lifestyle for optimum health and human performance through the lens of traditional Chinese medicine.
Written by:
Andy (Tsz Chiu) Chan, MS, CSCS
Andy has a genuine passion for making a positive impact in the fitness industry through learning and sharing different unique methodologies. He currently teaches education courses on behalf of companies such as the National Academy of Sports Medicine, TRX, TriggerPoint Performance, and Power Plate. He has made guest appearances on Hong Kong television shows and presented at different public fitness events.
You'll find hints of traditional Chinese medicine integrated into his training philosophy, where harmony between all aspects of life is a prerequisite to optimal health and human performance. You can read more on this concept in Andy's co-authored book, Dynamic Balance.