Foam Rolling Decreases Post Exercise Soreness

While reading Mike Reinold’s blog I came across this segment of his article. Very interesting!

“While foam rolling has become popular, it still is used most often as a way to prepare for training.  However, a recent research report was published in the Journal of Athletic Training that looked at the effect of foam rolling after training on delayed onset muscles soreness (DOMS) and performance.

In the study, 8 collegiate men performed a 10×10 squat protocol to completely exhaust their quads and cause DOMS.  The groups performed this two times, once with performing foam rolling afterward and another time without foam rolling.  In the experimental group, foam rolling was performed immediately after squatting, as well as 24- and 48-hours later.

Foam rolling for recoveryThe foam rolling procedure consisted of 2 rounds of rolling for 45 seconds each over the quads, adductors, hamstrings, IT band, and Glutes.

Results of the study showed that DOMS was significantly reduced when foam rolling was performed.  However, they also discovered 30 meter sprint time, broad-jump distance, and change-of-direction speed were all negatively effected by the presence of DOMS, but the impact was lower if they performed foam rolling.”