Wednesday 12th April, 2023

Does foam rolling help cellulite

Misleading cellulite marketing
Despite the marketing foam rollers will not give you worthwhile long term changes

If you have cellulite marketing like this can give the impression that foam rolling will be a great help. The reality is that at best foam rolling will give you a slight temporary improvement in the appearance of your cellulite. It will not give you any significant long term changes, and certainly will not have you looking like the marketing pics.

The good news is that there is one easy to apply form of self massage that clinical trials show does give excellent lasting results. In this article we’ll show you:

Why foam rolling only gives a temporary improvement in appearance at best

To put it simply, treatments such as foam rolling only temporarily squeeze fluid from the tissues and maybe flatten them a bit. It does nothing to reduce the amount or size of the fat cells that cause the cellulite tissue to be enlarged and have it’s dimpled appearance. Details follow.

Cellulite and normal skin
The fat cells are strongly encased in connective tissue pouches, so claims that they are spread, dispersed or smashed up are totally bogus

What is cellulite

If we look at the pic comparing normal tissue and cellulite we will see that the main problem is that the fat cells have enlarged, causing the tissue to expand and bulge out. This is caused by increased fat being deposited. It increases the size of the fat cells and gives cellulite it's dimpled appearance.

What foam rolling does

In the pic above we also see that those cells are surrounded by fluid and encased in strong connective tissue pouches. Foam rolling (and other forms of fluid reduction such as lymphatic drainage) help squeeze out some of the fluid from around the cells and may also mechanically flatten some of the tissues like a steam roller. This will temporarily improve the appearance, but the fluid will gradually seep back in, and the elasticity of the flattened tissues will cause them to “bounce back”. In other words it’s a matter of time before everything returns to the way it was.

Increasing circulation

You may read that foam rolling (and some of the other therapies) help increase circulation. They do, and as we discuss next increasing circulation is very important, but the amount and duration of any increase is too small to have a significant long term effect.

The scientifically proven way to reduce cellulite long term

We will give an overview of how scientists have actually reduced the size and improved the appearance of cellulite long term. In this section.

  • Cellulite is caused by poor circulation in the tissues
  • Using massage to improve circulation
  • How this differs from foam roller claims
  • Scientific proof

Cellulite is caused by poor circulation in the tissues

Scientists have found that fat accumulates in cellulite tissue because the circulation in these tissues is poor (1). Your body stores excess energy as fat, but when it needs it the poor circulation means that it is not efficiently reabsorbed. The fat gets absorbed from the parts with good circulation, but left in the areas of poor circulation.

Using massage to improve the circulation

The way scientists successfully reduced cellulite in clinical trials is by regularly applying massage that increases circulation. This allows the body to normally reabsorb the excess fat, reducing the size of the cellulite part and improving it’s appearance.

You need repeated massages over time

For your body to re-absorb excess fat the circulation needs to be maintained over a long period of time, but massages only increase circulation for a limited time. This means the massages must be regularly repeated. Many trials used daily massages for weeks or months. This would be very expensive if using a professional therapist, which is why our ideal way uses self massage.

Key differences with the way foam rollers are advocated

The key difference between the way the scientists have done it and the way foam rollers are said to help by improving circulation are:

  • the massage scientists used is more effective at increasing circulation,
  • the scientists used massage regularly over time to maintain circulation.

The scientific proof

For your reference we have summarised the results of the clinical trials in the appendix and have pasted a table of data below from one of the trials showing the reduction in size of patients hips, thighs and waist.

Data from cellulite trial
Data from actual trial of 4 weeks vibration showing reduced size of thighs, hips and waist (Pilch 2018)

The massage you can use to do this

In this section we will show you:

  1. The different ways the scientists applied massage in the trials. They all work, and may be an option for you.
  2. The ideal self massage, based upon the science of massage and increasing circulation.
  3. General advice eg. how often and how long for.

The massages the scientists used

  1. Massages by professional therapists
  2. Vibration plates
  3. Massage chairs
Cellulite massage
Massage therapists do a great job, but the cost of the large number of sessions needed to produce changes is prohibitive

Massages by professional therapists

The following three types of conventional massage were used. They all had roughly similar results.

  • Conventional massage,
  • Manual lymphatic drainage, and
  • Connective tissue manipulations.

Most professional massage therapists would use a combination of one or more of these therapies. However, because of the large number of applications needed the cost would be prohibitive.

Vibration platform
In the trials patients basically sat on platforms like the to directly apply vibration

Vibration platforms

Some studies applied vibration massage using a vibration platform. These are usually used by people standing on them, but the scientists used them to directly apply the vibration. In other words people did things like sit on them to directing apply vibration to their backsides.

Not optimised for this

Vibration platforms are not designed to be used like this so they are not optimised to directly apply the best vibration to increase circulation. Therefore, there are better options, but if you have one the scientists found that they help.

Not the way vibration plates are marketed for cellulite

Vibration platforms are marketed as a help for cellulite. However, the intended use is to stand on them while you do exercises. Your muscles work harder to maintain balance so you will burn more calories, which will help reduce your total amount of fat. However, practically speaking just standing on vibration plates does not increase circulation so "normal" usage is for weight loss rather than specifically targeting cellulite.

Massage chair used in trial
The chair massager used in one of the clinical trials (3)

Massage chairs

Massage chairs were successfully used in some of clinical trials. They are expensive, take up a lot of room, and it is hard to specifically apply vibration to parts of your body such as the front of your thighs. Also, their vibration frequency is usually not optimum to increase circulation. However, if you have one the scientists found that they helped, and you can easily sit relaxed having a massage while watching your favourite TV show.

The ideal self massage

Vibration using massage chairs and vibration plates were successfully used in several of the trials. While they are convenient do improve circulation they are not optimised for doing this. The machines built for this purpose are the genuine vibration massagers used by health care professionals. These are suitable for self use, and better optimised for increasing circulation because:

  1. they are designed to apply large amount of therapeutic vibration to your body,
  2. they work at the vibration frequency that best increases circulation.

In this section section we will look at:

  • What are therapeutic vibration massagers
  • How to use a vibration massager
  • How to choose a suitable machine
Professional vibration massager
Example of a machine professionals use to apply vibrations to increase circulation

What are vibration massagers

Vibration massagers are therapeutic devices used by professionals. They have a vibration pad that is optimised deliver the therapeutic vibrations that are ideal to increase circulation. The picture shows a professional model.

How to use a vibration massager

Basically you just sit the machine on where you want to massage and let the vibrations soak in, however this video shows the precautions and how to make it easier and more effective.

Video: How to use a vibration massager

Choosing a suitable machine

You will need a genuine therapeutic vibration massager. Unfortunately most of the vibrating massagers you can buy will be inadequate for the purpose because do not deliver serious amounts of vibration at the right frequencies. For more information please see Why most massagers are a waste of money , and How to choose a massager . In particular you need to avoid the following.

"Consumer" personal use massagers are usually under-powered and have heads and mechanisms not capable of delivering serious therapeutic vibrations

Avoid massager guns

These are designed to drive their heads into your muscles rather that deliver therapeutic vibrations. Because of this:

  • they deliver far less vibrations than a genuine vibration massager,
  • they cannot safely be be run at the vibration frequency that gives the increased circulation see below.
  • can easily hurt you

Avoid “consumer” massagers

These are not serious therapeutic machines. They are usually underpowered and their mechanisms not suitable to deliver enough vibrations.

We could not find a suitable massager for personal use

A few years ago when we were looking for a suitable vibration massager for our Chiropractic patients to use at home the only serious vibration massagers we found were professional machines made for colleagues to use on their patients, not for the public. Massagers built for the public were all ineffective machines as described above. Because of this we built our own, and now supply them to colleagues (for their own use and for patients), and supply them direct via our website. For more information please see the video or the links below.
General Purpose Massager
Ultimate Quad Head Massager

We suitable machines

General advice

The vibration frequency

Scientific studies have shown that 30 hz (cycles per second) vibration will increase circulation, but 50 hz will give you a bigger and more longer lasting increase (2). This means that you need to apply vibration at approximately 50 Hz. Many machines give their specifications as revolutions per minute (rpm). That is 3000 rpm. Please note that:

  • The massage chairs used in the trials were 18-36 hz which is why they gave some benefits but were not optimal.
  • Because they have hard plastic heads and powerful ones drive their heads in up to 16mm massage guns cannot safely be used at anywhere near the 50 Hz needed.

How long to apply the vibration for

In the trials longer applications such as 30-60 minutes were used. However, it would be much more effective to uses several applications a day of a few minutes each. The reason we say this is that studies show that when 50 hz vibration is applied the circulation will rise to the much higher level in about two minutes. When the vibration stops circulation gradually decreases back to normal over about 30 minutes. Therefore, each time you apply the massager for a few minutes you will get 30 minutes of residual increase in circulation.

You need repeated massages over time

For your body to re-absorb excess fat the circulation needs to be maintained over a long period of time, but massages only increase circulation for a limited time. This means changes will be gradual and the massages must be regularly repeated. Many trials used daily massages for weeks or months. This would be very expensive if using a professional therapist, which is why our ideal way uses self massage.

Warning about dangerous advice

We have seen massage gun advocates claim that their machines disperse fat cells or break them up so they can be reabsorbed.

  • The fat cells are firmly held in position so cannot be dispersed.
  • Fat cells are a lot stronger than the tiny blood vessels and capillaries, so attempting to smash them would just rupture these vessels and cause internal bleeding.

Professionals

DrGraeme massagers were originally built by Dr Graeme for use in his clinic, and to prescribe to his patients for additional self use at home. Now these are used by colleagues and other professionals for similar purposes. If you are a professional and wish to know more about this therapy, or possibly get a sample massager to trial please check out our practitioner page.

Appendix: summary of clinical trials using massage or vibration massage to treat cellulite

NOTE: You may need to scroll the table below left/right for more information

Trial

What they did

Results

Notes

3

30 or 60 minutes vibration daily for three weeks

Reduced grading+ of cellulite

4

Used 17.5-46 Hz vibrations for 30 or 60 minutes a day for three weeks

Reduced grading+ of cellulite. Increased skin temperature

Sub optimal vibrations

1

15x 30 or 60 minutes locally applied 18-39 Hz

Reduced grading+ of cellulite, increased skin temperature

Sub optimal vibrations

5

24 weeks of using hand held vibration wand.

Visual improvement

Used a device marketed as a cellulite wand, but no where near a serious therapeutic device.

6

15 applications of 18-39 Hz vibration over three weeks.

Decreased symptoms. Increased skin hydration.

Sub optimal vibrations

7

4 weeks of 17.5-46.5 Hz vibrations

Decreased measurements for thighs, hips and waist

Vibrations only 0.5mm so extremely poor penetration

8

10 sessions of whole body vibration

Increased skin temperature

9

Tested three types of conventional massage++

All gave a reduction in sub-cutaneous fat

Professionals would likely combine all three for excellent results

NOTES:
+ Please see gradings below (reduced grading is better):
++ Types were i) Conventional massage, ii) manual lymphatic drainage, and iii) Connective tissue manipulations.

Grading cellulite

For research or description cellulite is graded as follows. Where the grades were reduced in the trials that means that the cellulite improved.

  • Grade 1 – you can’t see cellulite with the naked eye, but the changes on your skin are still going on microscopically.
  • Grade 2 – the skin shows paleness, lower temperature, and decreased elasticity after compression or muscular contraction. There is no visible “orange peel” roughness to the skin.
  • Grade 3 – this is when the lumps and bumps are starting to make themselves visible. Thin granulations in the deep levels of the skin can be detected by palpitation. All Grade 2 signs are present.
  • Grade 4 – more visible, palpable, and painful lumps are present, adhering to deep structures in the skin. The skin has a noticeable dimpled, wavy appearance. Additional microscopic changes are detected. Grade 4 signs are present, and cellulite is constantly visible to the patient.

References

  1. Piotrowska A, Czerwińska-Ledwig O, Stefańska M, Pałka T, Maciejczyk M, Bujas P, et al. Changes in Skin Microcirculation Resulting from Vibration Therapy in Women with Cellulite. Int J Environ Res Public Health. 2022;19(6).
  2. Maloney-Hinds C, Petrofsky JS, Zimmerman G. The effect of 30 Hz vs. 50 Hz passive vibration and duration of vibration on skin blood flow in the arm. Med Sci Monit. 2008;14(3):CR112-6.
  3. Piotrowska A, Czerwińska-Ledwig O. Effect of local vibrotherapy in sitting or lying position in two time protocols on the cellulite grade and change of body circumferences in women with cellulite. J Cosmet Dermatol. 2022;21(5):2130–9.
  4. Pilch W, Czerwińska-Ledwig O, Chitryniewicz-Rostek J, Nastałek M, Krȩzałek P, Jȩdrychowska D, et al. The Impact of Vibration Therapy Interventions on Skin Condition and Skin Temperature Changes in Young Women with Lipodystrophy: A Pilot Study. Evidence-based Complement Altern Med. 2019;2019.
  5. Sadowski T, Bielfeldt S, Wilhelm KP, Sukopp S, Gordon C. Objective and subjective reduction of cellulite volume using a localized vibrational massage device in a 24-week randomized intra-individual single-blind regression study. Int J Cosmet Sci. 2020;42(3):277–88.
  6. Piotrowska A, Czerwińska-Ledwig O. Effect of Three-Week Vibrotherapy on Selected Skin Parameters of Thighs and Buttocks in Women with Cellulite. Cosmetics. 2022;9(1).
  7. Pilch W, Nastałek M, Piotrowska A, Czerwińska-Ledwig O, Zuziak R, Maciorowska A, et al. The effects of a 4-week vibrotherapy programme on the reduction of adipose tissue in young women with cellulite – a pilot study. Rehabil Med. 2018;22(4):18–24.
  8. Cristovam DN, Botelho S, Andrade MF, Marques J, Sousa L. Whole-body vibration in the reduction of the cellulite. J Cosmet Laser Ther. 2019;21(5):278–85.
  9. Bayrakci Tunay V, Akbayrak T, Bakar Y, Kayihan H, Ergun N. Effects of mechanical massage, manual lymphatic drainage and connective tissue manipulation techniques on fat mass in women with cellulite. J Eur Acad Dermatology Venereol. 2010;24(2):138–42.

We are continually adding more information on research and uses. Subscribe below to have us email them to you "hot off the press".

Dr Graeme

About Dr Graeme

Several years ago Dr Graeme, a Chiropractor practicing in Victoria, Australia was looking for a serious hand held massager his patients could use at home to get the extra quality massage they needed. The ones he found in the shops and on-line for home use looked nice but were not serious, and... read more



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