Does Using Rollers Produce Positive Results?

Rolling is a self-massage technique that employs a roller for self-release. By applying pressure of one's own body weight on the roller, muscle and tissue relaxation and release of trigger points are attained. The trigger points are perceptible as small knots on the body and occur in the regions of musculoskeletal tissues. Rolling not only has a beneficial impact on the enhancement of tissue elasticity and hydration, but there are also three primary techniques of rolling: pre-workout, post-workout, and therapeutic. Rolling is an effective tool for relaxing larger structures such as the ischiocrural muscles. However, if the aim is local work, focusing on relaxing hard-to-reach areas (glutes, thighs, feet, arms, or neck) and releasing trigger points, the use of a massage ball is suggested. With a variety of shapes and sizes, the massage ball facilitates a more precise release of tense structures.

Moving through a roll can be an effective component of the process of regaining physical fitness following an injury or damage, as it effectively reduces muscle tension caused by overloads (e.g. prolonged sitting or intense physical exertion), injuries, or irregular movement patterns. This technique is also frequently employed to enhance body posture and expand range of motion. However, moving through a roll can bestow numerous benefits to individuals who are grappling with an injury or damage, it is crucial to emphasize that it should only be carried out under the supervision of an experienced personal or physical therapist. Executing the roll movement independently in the case of an injury can result in aggravation of the injury, prolongation of the recovery time, and exclusion from physical activity.

Rolling is a method that is widely recognized for improving muscle performance and flexibility while reducing fatigue and muscle soreness after exercise. In recent years, it has become a highly popular technique used in almost all sports disciplines to enhance training efficiency and accelerate post-exercise recovery. A meta-analysis conducted in 2019 aimed to investigate whether rolling before training (as a warm-up) and after training (as a muscle recovery strategy) could accelerate the best results achieved during strength training, muscle flexibility, and the occurrence of DOMS (muscle exertion that occurs within 24 hours after intense exercise). The meta-analysis reviewed 21 studies that met the criteria. Fourteen studies used pre-rolling (rolling before training), and seven used post-rolling (rolling after training). The meta-analysis showed that the impact of rolling on muscle performance and post-exercise recovery is relatively small, but it can be significant in some cases (e.g., to reduce muscle soreness after training). The use of a roller before training to increase range of motion can also be beneficial, as long as later exercises are performed in new ranges and aim to reinforce them (T. Wiewelhove et al. 2019). Other studies have shown that rolling can reduce muscle stiffness and increase range of motion. This technique should be applied in combination with dynamic stretching and active warm-up before training. Furthermore, it has been shown that the rolling technique should be applied for 90-120 seconds on each muscle area to achieve optimal results. Rolling reduced DOMS and increased PPT (pain threshold), indicating that it is an effective strategy for optimizing post-exercise recovery (S. Hendricks et al. 2020).

Rolling is a self-massage technique where body weight on the roller provides relaxation of structures and release of trigger points. Three types of rolling can be distinguished: pre-training, post-training, and therapeutic. Rolling can have potential benefits in the rehabilitation and recovery process, but it is recommended to consult a physical therapist or experienced personal trainer to avoid aggravating the injury. Numerous studies confirm that the use of rolling can provide many benefits in terms of reducing muscle tension and increasing joint mobility, which can be achieved through improved muscle flexibility. Rolling before training can lead to an increase in body temperature and greater mobility in the joints, but exercises should be performed in greater ranges. Furthermore, research suggests that rolling can have a positive effect on reducing DOMS, but there are indications that this is largely a placebo effect. A meta-analysis from 2019 shows that even rolling does not lead to significant improvements in mobility and the benefits of this technique are not long-term. Therefore, it is important to consider including rolling in the training plan and first find the cause of the tensions and start the rehabilitation process.