Foam Roll VS Roller Massager For Joint Range of Motion, Muscle Recovery and Performance
A systematic review.
This systematic review by Cheatham et al. examines the effects of self-myofascial release (SMR) using foam rollers and roller massagers on joint range of motion (ROM), muscle recovery, and performance. The study provides insights into these popular tools' potential benefits and drawbacks in athletic and rehabilitation settings.
PMID: 26618062
Key Points
Aims
The review aimed to answer three main questions:
Does SMR with foam rollers or roller massagers improve joint ROM without affecting muscle performance?
Can SMR enhance post-exercise muscle recovery and reduce delayed onset muscle soreness (DOMS)?
Does SMR before activity influence muscle performance?
Methods
The authors conducted a systematic search of multiple databases.
They included peer-reviewed studies measuring the effects of SMR using foam rollers or roller massagers on joint ROM, muscle soreness, DOMS, and muscle performance.
The review analysed 14 studies that met the inclusion criteria, involving a total of 260 healthy subjects.
Results
Joint Range of Motion
Foam rolling combined with static stretching significantly increased hip flexion ROM.
Foam rolling alone showed short-term improvements in hip extension ROM, but these effects returned to baseline after one week.
Mediolateral foam rolling significantly increased sit and reach scores compared to anteroposterior rolling.
Muscle Recovery and DOMS
SMR with foam rollers or roller massagers may help attenuate decrements in muscle performance and reduce DOMS after intense exercise.
Muscle Performance
Short bouts of SMR before exercise do not appear to negatively affect muscle performance.
Practical Applications
SMR using foam rollers or roller massagers can be an effective intervention for enhancing joint ROM in the short term.
Combining foam rolling with static stretching may produce greater improvements in ROM compared to either technique alone.
SMR can be used as a recovery tool to help reduce DOMS and maintain muscle performance after intense exercise.
Pre-exercise SMR can be incorporated into warm-up routines without concerns about negatively impacting subsequent performance.
Related
Key Takeaways
SMR techniques using foam rollers and roller massagers appear to have short-term benefits for increasing joint ROM without negatively affecting muscle performance.
These tools may be effective for enhancing both pre- and post-exercise muscle performance and recovery.
While the current literature on SMR is still emerging, the results suggest that foam rolling and roller massage can be valuable additions to training and rehabilitation programs.
Due to the heterogeneity of methods among studies, there is currently no consensus on the optimal SMR program, highlighting the need for further research in this area.
Reference
Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). THE EFFECTS OF SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. International Journal of Sports Physical Therapy, 10(6), 827. https://pmc.ncbi.nlm.nih.gov/articles/PMC4637917/