To Roll or Not to Roll

The authors searched for peer-reviewed publications that measured the effects of SMR using a foam roll or roller massager on joint ROM, acute muscle soreness, DOMS, and muscle performance. A total of 14 research articles were evaluated.

The results are as follows:

Does self‐myofascial release with a foam roll or roller‐massager improve joint range of motion without effecting muscle performance?

The research suggests that both foam rolling and the roller massage may offer short‐term benefits for joint ROM at the hip, knee, and ankle without affecting muscle performance.Also, that SMR may have better effects when combined with static stretching after exercise

After an intense bout of exercise, does self‐myofascial release with a foam roller or roller‐massager enhance post exercise muscle recovery and reduce DOMS?

The research suggests that foam rolling and roller massage after high-intensity exercise does attenuate decrements in lower extremity muscle performance and reduces perceived pain in subjects with a post exercise intervention period ranging from 10 to 20 minutes.Continued foam rolling (20 minutes per day) over 3 days may further decrease a patient’s pain level.

Does self‐myofascial release with a foam roll or roller‐massager prior to activity affect muscle performance?

The research suggests that short bouts of foam rolling (1 session for 30 seconds) or roller massage (1 session for 2 minutes) to the lower extremity prior to activity does not enhance or negatively affect muscle performance but may change the perception of fatigue.