Foam Rolling for Recovery

Training — whether for strength, endurance, power, cardio, or a combination of these — has the goal of increasing performance for recreation or competition. Maximizing performance involves not just training but a balance of training and recovery. Recovery addresses muscle damage, tissue inflammation, delayed-onset muscle soreness, and fatigue. One recovery technique is foam rolling. Foam rolling involves self soft-tissue mobilization using a half or full roller. In addition, foam rolling can provide performance benefits.

Flexibility is one of the benefits afforded by foam rolling. The effect is short-term (approximately 10 minutes), but when completed routinely, the benefit can be long-term. The flexibility gain can increase joint range of motion, which can improve movement and performance. Research shows that 20 seconds of foam rolling per area can be sufficient. There is also the added benefit of maintenance of increased range of motion when it’s used after stretching.

Delayed-onset muscle soreness (DOMS) is the result of microtrauma to the muscle. Soreness typically occurs 12 hours after exercise, during the repair process. In addition to pain, there may be swelling and temporarily decreased strength. While foam rolling cannot speed the repair process of DOMS, it can decrease the soreness that occurs, which can help with training tolerance.

In relation to performance, a 2019 metaanalysis by Wiewelhove and colleagues looked at pre- and post-workout rolling. The results for pre-rolling showed a small improvement in sprint performance and flexibility without decreasing muscle performance. Post-rolling decreased muscle pain and was superior with use of a foam roller versus a massage roller.

Recommendations from research for best outcomes promote the use of a foam roller versus a massage roller. A 2020 randomized controlled trial by Adamczyk and colleagues reports that the type of specific foam roller (grid or smooth) does not influence recovery rate, but use of a foam roller was superior to passive rest. Looking at various research recommended, parameters for use include three to five sets of 20-30 seconds for three to five times a week.

Consider adding foam rolling to your toolbox for recovery to improve your workouts, training, and performance.

— Sasha Kolbeck, MPT, DPT, OCS, COMT