Key Takeaway
Foam rolling substantially reduced DOMS and associated decrements in dynamic performance after intense exercise, supporting its use as a recovery tool.
Summary
This study examined foam rolling's effects on recovery from intense exercise that induces muscle soreness.
Protocol:
- Participants performed 10x10 squats at 60% 1RM
- Foam rolling group: 20 min of rolling immediately after, 24h, and 48h post
- Measured DOMS, performance, and muscle tenderness
Key findings:
- DOMS substantially reduced in foam rolling group
- Sprint time recovered faster
- Broad jump performance recovered faster
- Muscle tenderness reduced
- Effects most pronounced at 24-72 hours post-exercise
Practical application:
Foam rolling after intense training can accelerate recovery and reduce soreness, allowing better subsequent training sessions.