Key Takeaway
Meta-analysis confirming foam rolling acutely increases range of motion, with effects lasting 10+ minutes post-rolling, and may reduce DOMS when used post-exercise.
Summary
This systematic review and meta-analysis examined the effects of SMR on various outcomes.
Key findings:
- ROM increases acutely after foam rolling
- Effects last at least 10 minutes post-rolling
- Pre-exercise rolling doesn't impair performance
- Post-exercise rolling may reduce DOMS
- Arterial function may be improved
Mechanisms discussed:
- Neurological: Reduced muscle spindle activity
- Mechanical: Thixotropic effects on fascia
- Vascular: Improved blood flow
- Pain modulation: Gate control theory
Conclusions:
Supports foam rolling as a practical tool for acute ROM improvements and recovery, though long-term tissue adaptations remain unclear.