What Does Foam Rolling Do?
Finding the sweet spot for pain relief, recovery, range of motion and performance.
Heading into the weekend, I’ve got recovery on my mind, so let’s talk about foam rolling. The world’s most beloved pool noodle has gained massive popularity among athletes and fitness folks pursuing better performance and faster recovery. But, what does it do?
This systematic review investigated the effects of myofascial rolling (MR) on muscle soreness, range of motion (ROM), and athletic performance, focusing on finding the optimal duration for these benefits.
Key Points
Background and Purpose
Myofascial Rolling (MR): A technique using foam rollers or massagers to alleviate muscle soreness and improve ROM.
Objective: To identify the optimal duration of MR for effective recovery from muscle soreness, enhancement of ROM, and impact on athletic performance.
Methodology
Literature Search: A systematic search was conducted across several databases (PubMed, EMBASE, EBSCOHost, PEDro) in July 2018, resulting in 22 studies being included after applying strict inclusion criteria.
Assessment: Studies were categorised based on their outcomes (pain/soreness, ROM, performance), with a total participant count of 644.
Results
Muscle Soreness:
MR consistently reduced muscle soreness; a minimum duration of 90 seconds per muscle group was identified as effective.
Seven out of eight studies showed significant short-term relief from soreness.
Range of Motion (ROM):
Ten out of seventeen studies reported improvements in ROM; however, results were variable and lacked a clear optimal duration.
The methodologies for assessing ROM varied significantly across studies.
Athletic Performance:
No significant improvements in athletic performance were observed. In some cases, longer MR sessions may have even negatively impacted performance.
