Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures
GEP Pearcey, DJ Bradbury-Squires… - Journal of athletic …, 2015 - meridian.allenpress.com
Journal of athletic training, 2015•meridian.allenpress.com
Context: After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue
and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular
performance. Potentially, foam rolling may be an effective therapeutic modality to reduce
DOMS while enhancing the recovery of muscular performance. Objective: To examine the
effects of foam rolling as a recovery tool after an intense exercise protocol through
assessment of pressure-pain threshold, sprint time, change-of-direction speed, power, and …
and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular
performance. Potentially, foam rolling may be an effective therapeutic modality to reduce
DOMS while enhancing the recovery of muscular performance. Objective: To examine the
effects of foam rolling as a recovery tool after an intense exercise protocol through
assessment of pressure-pain threshold, sprint time, change-of-direction speed, power, and …
Context
After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce DOMS while enhancing the recovery of muscular performance.
Objective
To examine the effects of foam rolling as a recovery tool after an intense exercise protocol through assessment of pressure-pain threshold, sprint time, change-of-direction speed, power, and dynamic strength-endurance.
Design
Controlled laboratory study.
Setting
University laboratory.
Patients or Other Participants
A total of 8 healthy, physically active males (age = 22.1 ± 2.5 years, height = 177.0 ± 7.5 cm, mass = 88.4 ± 11.4 kg) participated.
Intervention(s)
Participants performed 2 conditions, separated by 4 weeks, involving 10 sets of 10 repetitions of back squats at 60% of their 1-repetition maximum, followed by either no foam rolling or 20 minutes of foam rolling immediately, 24, and 48 hours postexercise.
Main Outcome Measure(s)
Pressure-pain threshold, sprint speed (30-m sprint time), power (broad-jump distance), change-of-direction speed (T-test), and dynamic strength-endurance.
Results
Foam rolling substantially improved quadriceps muscle tenderness by a moderate to large amount in the days after fatigue (Cohen d range, 0.59 to 0.84). Substantial effects ranged from small to large in sprint time (Cohen d range, 0.68 to 0.77), power (Cohen d range, 0.48 to 0.87), and dynamic strength-endurance (Cohen d = 0.54).
Conclusions
Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.
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