Context: After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayedonset muscle soreness [DOMS]) and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce DOMS while enhancing the recovery of muscular performance.Objective: To examine the effects of foam rolling as a recovery tool after an intense exercise protocol through assessment of pressure-pain threshold, sprint time, change-ofdirection speed, power, and dynamic strength-endurance.Design: Controlled laboratory study. Setting: University laboratory. Patients or Other Participants: A total of 8 healthy, physically active males (age ¼ 22.1 6 2.5 years, height ¼ 177.0 6 7.5 cm, mass ¼ 88.4 6 11.4 kg) participated.Intervention ( Conclusions: Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.Key Words: pain, athletic performance, magnitude-based inference, massage
Key PointsThe delayed-onset muscle soreness (DOMS) protocol effectively induced DOMS and substantially decreased performance measures. After the DOMS protocol, foam rolling enhanced recovery and reduced physical performance decrements. A 20-minute bout of foam rolling on a high-density roller immediately postexercise and every 24 hours thereafter may reduce muscle tenderness and decrements in multijointed dynamic movements due to DOMS. Self-massage through foam rolling could benefit athletes seeking a recovery modality that is relatively affordable, easy to perform, and time efficient and that enhances muscle recovery.