Key Takeaway
Systematic review showing foam rolling increases range of motion without negatively impacting muscle performance, making it suitable for both pre and post-exercise use.
Summary
This systematic review examined the evidence for foam rolling and roller massage on ROM, recovery, and performance.
Key findings:
- Foam rolling increases short-term ROM
- No negative effects on muscle performance
- May reduce DOMS perception
- Effective pre-exercise without performance decrement
- Post-exercise benefits for recovery
Practical conclusions:
- Safe to use before training (unlike static stretching concerns)
- 1-2 minutes per muscle group effective
- Benefits are primarily acute/short-term
- Can be combined with other modalities
Figures
Figure 1