Why Does Foam Rolling Hurt? And Why It's a Good Thing

Written by Nic Bartolotta

Have you ever winced in pain and wondered why foam rolling hurts so much? The good news is you're not alone. 

We will explain the science behind your discomfort, distinguish between good and bad pain, clarify when you should and shouldn't use an arm or leg massager, and more. Let's review the best practices and self-massage techniques so you can safely integrate foam rolling into your daily routine.

What Is Foam Rolling?

Foam rolling is a popular self-myofascial release technique for eliminating soreness, improving flexibility, and treating injuries. It involves applying pressure to specific points on muscles to address tightness, break down adhesions, and release trigger points. 

Benefits of Foam Rolling

Despite the initial discomfort, foam rolling offers a range of benefits. It can appropriately target tight muscles and adhesions, release tension, promote muscle health, and enhance overall fitness.

One primary advantage of foam rolling is the accelerated recovery between workouts. It boosts blood circulation in muscles, delivering vital nutrients and oxygen. Furthermore, it alleviates muscle soreness, specifically delayed onset muscle soreness (DOMS), by breaking up adhesions and trigger points. Rolling out is also an effective therapeutic technique for treating common injuries like IT band syndrome and runner's knee, facilitating healing and reducing inflammation.

Why Does Foam Rolling Hurt So Bad?

Proper rolling should feel mildly uncomfortable as you apply pressure to the trigger point. Traditional foam rolling places your entire body weight onto a small muscle area. 

The discomfort experienced during foam rolling is actually what makes it so effective. Its ability to break down adhesions and release trigger points makes it so effective. Adhesions form when muscle fibers and fascia bind together due to overuse, injury, or inactivity. Trigger points are hypersensitive spots around these adhesions that cause localized pain, tightness, and soreness. 

Applying pressure with a foam roller induces a localized stretch on muscle fibers and fascia, breaking up adhesions and releasing trigger points. This pressure activates nerve endings within muscle tissue, resulting in initial discomfort. But as the trigger points are released and adhesions are broken up, blood circulation to the area improves, promoting healing and reducing pain.

For most people, pain should be mild to moderate. The level will depend on how sore or tight you are. If you foam roll consistently, your pain will decrease over time as your body adapts. But if you push your body past its average capacity or forget to warm up, you'll be sore regardless. In these cases, your pain will increase as cramps, soreness, and tightness set in. Despite the added pain, returning your body to normal is still an effective treatment. 

So, Foam Rolling Is Supposed to Hurt?

When done properly, foam rolling can cause mild to moderate pain. To break up adhesions and loosen trigger points, you must apply pressure to your muscles with the roller. This pressure causes the initial discomfort or pain and is a natural response. 

The muscle is essentially stuck in a contracted position, unable to move through its full range of motion. This pressure, which replicates a sports therapy massage, is the only way to fully extend the muscle. So, though stretching may be a less painful alternative, it's far less effective.

Good Pain vs. Bad Pain 

It's crucial to differentiate between good pain and bad pain. Good pain signifies effective myofascial release and a return to normalcy as your pain and limited range of motion subside. Bad pain is characterized by sharp or unbearable discomfort. This could result from too much pressure or a potential injury requiring further medical attention.

If you experience pain that makes it extremely difficult or impossible to apply pressure with a roller, something is wrong. This pain is likely the result of: 

• Improper form
• Applying too much pressure
• Rolling over or too close to joints
• Rolling directly over severe injuries

Is Foam Rolling Good for Sore Muscles?

Yes, foam rolling is one of the best pre- and post-workout techniques for reducing and even eliminating muscle soreness. By breaking up adhesions, it promotes blood flow, which delivers essential nutrients to the area. This process accelerates recovery, reduces soreness, and specifically helps combat DOMS, even days after an intense workout. 

But it doesn't just help reduce soreness after workouts. When done correctly and consistently, it improves muscle flexibility and joint range of motion, preventing further soreness. 

Proper Foam Rolling Techniques

Even though you'll experience mild pain, there are ways to limit your discomfort. Here are the best ways to prevent injuries and maximize the benefits: 

1. Choose the right foam roller: Based on your comfort level and targeted muscle groups, select an appropriate density (softness) and size.
2. Roll slowly and steadily. Massage the area slowly, focusing on areas of tension and tightness and allowing the muscle to release gradually.
3. Please don't overdo it: More is not always better. Rolling a particular muscle group for too long can do more harm than good. Limit your treatment to 30-60 seconds per muscle. 
4. Breathe: Maintain deep, controlled breaths to relax the muscles, enhancing the release of the trigger point. 
5. Progress gradually: Start with gentle pressure and increase intensity as your body adapts.
6. Be consistent: Foam roll daily before and after workouts for optimal muscle health and recovery.

How to Alleviate Discomfort

If you experience discomfort, try applying less pressure or switching to a different roller. If you're extra sore after a long run or heavy weightlifting session, wait 12-24 hours until trying again. Sometimes, your soreness may be so severe that the added pressure of a roller is too much; that's okay. 

Common Foam Rolling Mistakes to Avoid

Here are three common foam rolling mistakes people make and how to avoid them.

Using too much pressure

Applying excessive pressure will worsen your pain and potentially lead to injury. Too much pressure may cause bruising, tissue damage, or worsen existing injuries. It can sometimes trigger a protective muscle reflex, causing muscles to contract rather than release. Always start with gentle pressure, gradually increasing intensity as your body adapts. Listen to your body and recognize the difference between productive discomfort and harmful pain to ensure a safe and practical experience. 

Rolling over joints

Rolling over joints is not recommended during, as it will cause severe pain and injury. Direct pressure on joints can lead to discomfort, inflammation, and damage to the surrounding ligaments and tendons. Suppose you're using a foam roller to treat a joint injury like tennis elbow or golfer's elbow. In that case, you must target the muscles on either side of the joint rather than the joint itself. Maintain a safe distance of at least 2-3 inches. 

Rolling over severe injuries

Foam rolling serious injuries, such as severe muscle strains, broken bones, or torn ligaments, are not advised as they can exacerbate pain and injury. Applying pressure to these compromised areas will hinder healing, worsen inflammation, and prolong recovery. 

Instead, consult a medical professional for appropriate treatment and rehabilitation guidance. Foam rolling should only be incorporated into recovery routines once a healthcare expert approves, ensuring a safe and effective return to optimal muscle health.

When to Seek Medical Attention

You should seek medical attention for foam rolling-related pain if you experience: 

• Excruciating or persistent pain: Consult a healthcare professional if you experience severe or ongoing pain during or after foam rolling despite modifying pressure and technique.
• Inflammation or bruising: Excessive swelling, inflammation, or bruising in the rolled area may be signs of injury or incorrect foam rolling technique, warranting a medical consultation.
• Deteriorating symptoms: If pain or discomfort worsens instead of improving, it could signal an underlying issue requiring medical intervention.
• Potential injury: If you suspect injuries like torn ligaments, broken bones, or severe muscle strains, seek medical advice before continuing foam rolling.

If you're uncertain whether the pain you experience during foam rolling is normal or a cause for concern, it's essential to consult a healthcare professional.

Ultimately, foam rolling involves pain, and it will hurt a bit. But this is a testament to its efficacy in reducing soreness and tightness. The best way to reduce this pain is by consistently foam rolling, using proper technique, and maintaining a healthy lifestyle.

Frequently Asked Questions

Is foam rolling supposed to hurt?

Mild to moderate discomfort is expected during foam rolling as it helps break up adhesions and release trigger points. However, severe pain could indicate improper technique or injury.

Why is foam rolling the IT band so painful?

Foam rolling the IT band is often painful because it is a dense, fibrous band of tissue with few muscle fibers, making it highly pressure-sensitive.

What should you never do when foam rolling?

It would help if you never rolled directly over joints or severe injuries, applied excessive pressure, or rolled too quickly, as these can lead to pain, injury, or further damage.

Does foam rolling release toxins?

Foam rolling does not release toxins; it helps improve circulation and muscle recovery by breaking up adhesions and increasing blood flow to the area.