Does Foam Rolling Reduce Muscle Soreness After Exercise?
A systematic review and meta-analysis.
This study systematically reviewed and analysed the effectiveness of foam rolling (FR) in preventing muscle soreness after exercise. It aimed to clarify whether FR could alleviate exercise-induced muscle soreness and improve recovery outcomes.
Key Points
Aim: To evaluate the preventive effect of foam rolling on muscle soreness using data from randomised controlled trials (RCTs).
Methods: Researchers analysed 16 RCTs involving 515 participants using databases such as PubMed, EMBASE, and the Cochrane Library. The key metrics assessed were the Visual Analog Scale (VAS) for pain and the Pressure-Pain Threshold (PPT).
Results: Foam rolling showed a small but measurable reduction in muscle soreness, particularly noticeable after 24 hours and beyond. Immediate effects were minimal.
Detailed Findings
Effectiveness Over Time:
Foam rolling had a limited, immediate impact on muscle soreness right after exercise.
More pronounced effects were observed at 24 hours, 48 hours, and 72 hours post-exercise.
Outcome Measures:
Reduction in subjective pain scores (VAS) and increased PPT values indicated decreased sensitivity to pressure-induced pain.
Consistency Across Studies:
While foam rolling consistently reduced soreness, its impact varied depending on timing and individual protocols used in the studies.
Related
Practical Takeaways
Use Foam Rolling for Recovery: Foam rolling is most effective when used consistently post-exercise, especially within the first 24–72 hours.
Duration Matters: Spend adequate time foam rolling major muscle groups to maximise recovery benefits.
Combine with Other Recovery Strategies: Foam rolling can enhance overall recovery by complementing stretching, hydration, and proper nutrition.
Key Takeaways
Foam rolling provides a moderate preventive effect against muscle soreness, particularly noticeable after 24 hours post-exercise.
Immediate relief is minimal, but sustained use can significantly reduce delayed-onset muscle soreness (DOMS).
While beneficial, foam rolling alone is not a comprehensive recovery solution; it works best as part of a broader recovery strategy.
This study supports foam rolling as a practical tool for reducing post-exercise muscle soreness, making it a valuable addition for athletes looking to optimise their recovery.
Reference
Zhou, J., Jia, D., Mao, J., & Xu, Y. (2024). Preventive effect of foam rolling on muscle soreness after exercise: A systematic review and meta-analysis. Journal of Bodywork and Movement Therapies, 40, 1890-1898. https://doi.org/10.1016/j.jbmt.2024.10.009