Foam Rolling Helps Recovery

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.

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

Results of the study showed that delayed onset muscle soreness (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 affected by the presence of DOMS, but the impact was lower if they performed foam rolling.

Curtis Zakhar, PT, DPT

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Andrew Vertson

Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute.

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