For many runners, foam rolling is seen as a necessary part of recovery, though not always a pleasant one. Some even find it somewhat torturous. However, elite distance runner Chelsea Reilly Sodaro views foam rolling as an essential mental and physical release after a tough training day. For her, it’s not just about muscle recovery; it’s a time to unwind.
“At the end of the day, I pull my foam roller out while I’m watching TV with my husband,” says Sodaro, who has a 10,000-meter personal best of 32:05. “It’s a nice way to relax, spend time together, and multitask, all while ending my training day on a positive note.”
Self-myofascial release (SMR) is a technique that includes foam rolling and using tools like massage sticks. Research has shown that these methods can improve range of motion, reduce muscle soreness, and aid in recovery. But what’s interesting is that many runners also report mental benefits from foam rolling, feeling a sense of control over their recovery process, which can enhance their overall performance.
How Foam Rolling Impacts Mental Well-being
When you feel better physically, it can translate into better performance. “When we feel good, we do better, and when we do better, we feel better,” says Nike running coach Robyn LaLonde. While foam rolling may not heal an injury, it can certainly help prevent one by maintaining muscle flexibility and reducing tightness. Plus, it fosters a sense of control over your training and recovery, which can be key to maintaining a positive mindset.
Foam rolling may also help reduce stress hormones like cortisol. By alleviating muscle tightness and pain, it gives runners a tool to manage physical discomfort, which can be mentally draining. For example, consider two runners feeling a new twinge during the taper before a race. One consistently uses a foam roller, while the other avoids it. The runner who regularly rolls is likely to stay calm, knowing how to address the issue with the right technique and pressure. In contrast, the second runner might panic or overdo it in an attempt to compensate.
The Emotional Benefits of Foam Rolling
Some experts believe that fascia, the connective tissue that covers muscles and internal organs, may carry sensory data and emotions, much like nerves. This theory suggests that when you release tight spots and knots during foam rolling, it could send positive signals to the brain, providing an emotional boost. Greg McMillan, an exercise physiologist and running coach, theorizes that this could lead to faster running due to the mental benefits of releasing physical tension.
However, not all research fully supports these psychological perks. A small study in 2014 found no significant difference in cortisol levels between women who foam rolled for 30 minutes and those who simply relaxed. Nevertheless, for runners like Sodaro, the confidence gained from her foam rolling routine is undeniable. She makes sure to bring her foam roller with her wherever she travels, even tying it to her carry-on bag with a stretching rope.
Foam Rolling and Consistency in Training
For Sodaro, foam rolling is as much a part of her training regimen as any physical workout. She incorporates it into her routine before every hard workout and race, keeping her focused and ready to perform at her best. “Just like with coaching philosophies, when an athlete truly believes in a training method, they’re more likely to succeed,” she explains. “The same goes for me and my foam rolling routine. If I believe it will help me stay healthy and ready, that mindset is just as important as the physical benefits.”
Conclusion
Foam rolling isn’t just a physical recovery tool; it can have powerful mental benefits too. By improving flexibility, easing discomfort, and boosting confidence, it offers a holistic approach to training. Whether you’re a professional athlete or just someone looking to improve your recovery process, foam rolling can be a simple but effective way to stay on top of your game—mentally and physically.
