Foam Roll
Why rolling is important for recovery:
- Foam rolling is a form of self massage in which individuals use their own body mass on a foam roller to exert pressure on soft tissue. The motions place both direct and sweeping pressure on the soft tissue, stretching the tissues and muscles (3).
- After intense exercise, foam rolling is thought to reduce muscle fatigue and soreness, specifically looking at DOMS, and is thought to in turn improve subsequent muscle performance.
- Foam rolling in multiple studies has shown an increased pressure-pain threshold score, sprint speed, power, and dynamic strength-endurance at various time points after exercise, compared with control groups which did not roll (3).
- Foam rolling is a relatively affordable, easy to perform and time efficient way to enhance muscle recovery. Rolling can also reduce physical performance decrements, such as altered muscle function and joint mechanics, as well as decrease the risk of injury.
General guidelines to follow:
- To combat the adverse effects of DOMS, a 20-minute bout of foam rolling on a high-density foam roller immediately post-exercise and every 24 hours thereafter may reduce the likelihood of muscle tenderness and decrements in multi-jointed dynamic movements (3).
Looking for something more?
If you are looking for something more than foam rolling, and you have the means of getting a massage, that might be your golden ticket. Many studies on recovery have found massage to be the most significant way of reducing DOMS and perceived fatigue. Massage may increase blood flow to muscles and reduce water retention in muscle. Similar to foam rolling, the sooner after the hard exercise, the more benefits you will see from a massage in relation to DOMS and similar effects (1).
If you are looking for something more than foam rolling, and you have the means of getting a massage, that might be your golden ticket. Many studies on recovery have found massage to be the most significant way of reducing DOMS and perceived fatigue. Massage may increase blood flow to muscles and reduce water retention in muscle. Similar to foam rolling, the sooner after the hard exercise, the more benefits you will see from a massage in relation to DOMS and similar effects (1).