Purpose: The objective of this study is to understand the effectiveness of foam rolling (FR) as a recovery tool after exercise-induced muscle damage, analyzing thigh girth, muscle soreness, range of motion (ROM), evoked and voluntary...
morePurpose: The objective of this study is to understand the effectiveness of foam rolling (FR) as a recovery tool after exercise-induced muscle damage, analyzing thigh girth, muscle soreness, range of motion (ROM), evoked and voluntary contractile properties, vertical jump, perceived pain while FR, and force placed on the foam roller. Methods: Twenty male subjects (Q3 yr of strength training experience) were randomly assigned into the control (n = 10) or FR (n = 10) group. All the subjects followed the same testing protocol. The subjects participated in five testing sessions: 1) orientation and one-repetition maximum back squat, 2) pretest measurements, 10 Â 10 squat protocol, and POST-0 (posttest 0) measurements, along with measurements at 3) POST-24, 4) POST-48, and 5) POST-72. The only between-group difference was that the FR group performed a 20-min FR exercise protocol at the end of each testing session (POST-0, POST-24, and POST-48). Results: FR substantially reduced muscle soreness at all time points while substantially improving ROM. FR negatively affected evoked contractile properties with the exception of half relaxation time and electromechanical delay (EMD), with FR substantially improving EMD. Voluntary contractile properties showed no substantial between-group differences for all measurements besides voluntary muscle activation and vertical jump, with FR substantially improving muscle activation at all time points and vertical jump at POST-48. When performing the five FR exercises, measurements of the subjects' force placed on the foam roller and perceived pain while FR ranged between 26 and 46 kg (32%–55% body weight) and 2.5 and 7.5 points, respectively. Conclusion: The most important findings of the present study were that FR was beneficial in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM in comparison with control. FR negatively affected several evoked contractile properties of the muscle, except for half relaxation time and EMD, indicating that FR benefits are primarily accrued through neural responses and connective tissue. Key Words: SELF-MYOFASCIAL RELEASE, EXERCISE INDUCED MUSCLE DAMAGE, MUSCLE ACTIVATION, PERCEIVED PAIN, MUSCLE SORENESS, RECOVERY F oam rolling (FR) is commonly used as a recovery tool after a bout of physical activity, with advocates (3,15) claiming that FR corrects muscular imbalances, alleviates muscle soreness, relieves joint stress, improves neu-romuscular efficiency, and improves range of motion (ROM). FR has been implemented into several different rehabilitation and training programs to help promote soft tissue extensibil-ity, enhance joint ROM, and promote optimal skeletal muscle functioning (3,15,25). Although FR has been strongly advocated and is commonly used, there have only been three peer-reviewed research articles published to date. Pearcey et al. (31) examined the effects of FR on pressure pain threshold and dynamic performance measures after an intense exercise protocol, concluding that FR is an effective method in reducing delayed onset muscle soreness (DOMS) and associated performance decrements in sprint time, power, and dynamic strength/endurance. MacDonald et al. (25) investigated the effects of acute FR before physical activity and demonstrated that FR had no effects on neuromuscular performance , although significantly increasing ROM at 2 and 10 min post-FR by 10% and 8%, respectively. Curran et al. (15) determined that a higher density foam roller significantly increased soft tissue pressure and isolated the soft tissue contact area, potentially increasing the effects FR has on improving soft tissue health. Quantifiable scientific evidence to validate the use of foam rollers and understand the effectiveness of FR as a recovery tool from physical activity is rudimentary; thus, it would be prudent to further investigate its effectiveness and mechanisms. From the recreationally active to the elite athlete, many individuals commonly experience exercise-induced muscle damage (EIMD) resulting in DOMS after an intense bout of physical activity. EIMD is characterized by muscle soreness, muscle swelling, temporary muscle damage, an increase in intramuscular protein and passive muscle tension, and a decrease in muscular strength and ROM (10,36). In addition to these responses, EIMD can affect neuromuscular performance