In 2015, a study conducted by researchers at a university laboratory has shed light on the potential benefits of foam rolling for alleviating delayed-onset muscle soreness (DOMS) and improving muscular performance following intense exercise. The study, led by Gregory E. P. Pearcey and colleagues, explored whether foam rolling could serve as an effective recovery tool after a strenuous workout.

The research involved eight healthy, physically active male participants with an average age of 22 years. Each participant underwent a rigorous exercise protocol consisting of 10 sets of 10 back squats at 60% of their one-repetition maximum. The study’s design allowed for a controlled comparison between two conditions: one where participants did not use foam rolling and another where they engaged in 20 minutes of foam rolling immediately after exercise, as well as 24 and 48 hours post-exercise.

The researchers assessed the effects of foam rolling on various performance measures, including pressure-pain threshold (a marker for muscle tenderness), sprint speed, power, change-of-direction speed, and dynamic strength-endurance. The findings revealed that foam rolling had a significant impact on reducing quadriceps muscle tenderness, with improvements ranging from moderate to large. Moreover, foam rolling was associated with notable enhancements in sprint time, power, and dynamic strength-endurance.

In terms of statistical analysis, the effects of foam rolling were quantified using Cohen’s d, with improvements in sprint time, power, and dynamic strength-endurance ranging from small to large.

The study’s conclusions suggest that foam rolling is an effective strategy for reducing DOMS and mitigating the associated declines in various aspects of dynamic performance. This research highlights the potential of foam rolling as a valuable recovery tool for athletes and fitness enthusiasts seeking to optimize their post-exercise recovery.

Reference: Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.