Foam Rolling for Muscle Recovery

Background: Foam rolling is a popular technique among athletes for myofascial release to aid recovery and reduce delayed onset muscle soreness (DOMS). A study from Poland explored whether different foam roller textures and hardness levels (smooth/soft, grooved/mid, serrated/hard) affect recovery rates and perceived soreness after intense exercise.

Method: Sixty healthy, physically active men were divided into four groups: three experimental groups using different foam rollers (smooth, grooved, serrated) and a control group with passive rest. After a high-intensity squat exercise, their blood lactate (LA), creatine kinase (CK), and pain perception (VAS Scale) were measured.

Results:

• Blood Lactate (LA): All foam rolling groups showed a significant reduction in LA levels 30 minutes post-exercise compared to the passive rest group.
• Creatine Kinase (CK): No significant differences were observed in CK levels between the groups.
• Pain Perception (VAS): Significant reductions in pain were observed in the grooved and serrated roller groups compared to the passive rest group at 48 hours and in all foam rolling groups at 72 hours.
• Overall Recovery: Foam rolling for at least 120 seconds significantly improved immediate and prolonged recovery, regardless of the roller’s texture and hardness.

Conclusion: Foam rolling is effective in enhancing recovery and reducing muscle soreness after intense exercise. The specific texture and hardness of the foam roller did not significantly impact the recovery benefits when the rolling duration was at least 120 seconds.