Exploring the Impact of Different Durations of Foam Rolling as a Recovery Technique Following Intense Exercise in College-Aged Males

Abstract

Background: Foam Rolling (FR) for recovery from Delayed Onset Muscle Soreness (DOMS) and Exercise Induced Muscle Damage (EIMD) has received considerable attention due to the technique being relatively inexpensive and is self-performed. However, there are currently no FR guidelines and the available literature assessing the impact of FR for recovery of muscle soreness is heterogeneous and offers conflicting results. Assessing different FR durations and their impact on recovery may help provide insight to the effectiveness of this technique for recovery from EIMD and DOMS.Purpose: We aimed to explore the impact of two different acute durations of FR for the recovery of Vertical Jump (VJ), Sprint Speed (SS), agility, Range of Motion (ROM), and pain/soreness following high intensity exercise.Methods: Twelve college-aged males were randomly assigned to a one-or two-minute FR group (EXP) (N = 6 per group) and served as their own control (CON). Participants completed a familiarization and baseline measure session before completing two, 4-session testing weeks (1-week EXP, 1-week CON) separated by a 1-week washout period. Lower extremity FR was completed only during the EXP week following the immediate post exercise measures. An ANOVA was used to assess within -between group differences. Differences in the mean delta (∆) changes between groups were determined for each dependent variable.Results: No significant difference was seen between EXP groups at any time point post exercise for recovery of jump height (F=.007, P=.933), agility (F=.171, P=.681), sprint speed (F=.024, P=.876), ROM (F=.013, P=1.000), or pain/soreness (F=.000, P=.909). Conclusion:We concluded that foam rolling for either 1 or 2-minutes per muscle group immediately post exercise does not significantly aid in recovery of muscle soreness as measured by its impact on performance and non-performance outcomes.