Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling
- 01Foam rolling may reduce muscle stiffness
- 02Can increase range of motion before activity
- 03An effective dose seems to be 90-120 seconds
- 04May reduce post-exercise muscle soreness
Foam rolling for 90-120 seconds before activity may improve flexibility, while using it after can aid recovery and reduce muscle soreness.
Background: Foam Rolling (FR) is currently used by athletes at all levels. It is not known whether FR is more effective being used as a warm up to aid performance or more effectively used as a cool-down for recovery. Therefore, the purpose of this systematic review was to determine the effects of FR on performance and recovery.
Methods: A customized search strategy was conducted to search seven electronic databases: Google Scholar; Science Direct; Pubmed Central; Pubmed; ISI Web of Science; Medline and Scopus. The database search was limited to journals published in English between January 2006 and June 2019. Any study design, for example, cross-over, repeated measures, randomized-control trials, was considered, as long as one of the interventions was using a FR. Studies that tested FR combined with other techniques were also considered, as long as one of the conditions was FR only.
Results: A total of 49 articles met the inclusion criteria.
Conclusion: FR may reduce muscle stiffness and increase ROM and should be used in combination with dynamic stretching and active warm-up before a training session. Furthermore, the optimum dosage to achieve these flexibility benefits seems to be a total 90s-120s of FR. FR reduced DOMS and increased PPT, and therefore may optimize recovery from training. Future studies on the effects of FR should include true controls or sham groups, and consider the FR experience of the athlete.
- APA
- Sharief Hendricks, Hayd'n Hill, Steve den Hollander, Wayne Lombard, & Romy Parker (2019). Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/
- MLA
- Sharief Hendricks, et al. "Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling." 2019, https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/.
- Chicago
- Sharief Hendricks et al. 2019. "Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling.". https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/
- A+2023The Combined Effect of Static Stretching and Foam Rolling With or Without Vibration on the Range of Motion, Muscle Performance, and Tissue Hardness of the Knee Extensor
- A2018Immediate effects of self-myofascial release on latent trigger point sensitivity: a randomized, placebo-controlled trial
- A2020Acute Effects of Dynamic Stretching Followed by Vibration Foam Rolling on Sports Performance of Badminton Athlets
- Ep. —Podcast Recommendations: One Idea Gives Birth to Another.
Människan & maskinen and Myter & mysterier Per Johansson and Eric Schüldt have together created several podcast series that explore human nature, technological development, and ex…
- Ep. 00909. Childbirth, pregnancy and the consequences of how life begins
The first eight episodes of the Fascia Guide contained a detailed review of how we as a society and culture have separated, objectified, and reduced both the body and the human be…