THE IMPACT OF FOAM ROLLING ON MUSCLE RECOVERY AND PAIN RELIEF – A REVIEW ARTICLE
Abstract
The present review evaluates the impact of foam rolling on muscle recovery, with a particular focus on muscle strength, lactate clearance, range of motion, and delayed onset muscle soreness (DOMS). The analysis synthesizes findings from multiple studies, indicating that foam rolling may preserve muscle strength, reduce lactate accumulation, and alleviate DOMS following intense physical exertion. Evidence from various athletic populations suggests that foam rolling effectively minimizes the decline in isometric and explosive strength post-exercise, particularly in the lower limbs, while also decreasing subjective fatigue and improving proprioception. The application of vibration during foam rolling may further enhance perfusion, promoting metabolic clearance, though these effects are transient. Additionally, foam rolling appears to reduce muscle soreness at 24, 48, and 72 hours post-exercise, with some studies suggesting comparable efficacy to active recovery methods. However, inconsistencies in study design, intervention duration, and roller type limit the generalization of findings. Consequently, while foam rolling shows promise as a supplementary recovery tool, further research is warranted to standardize protocols and elucidate its long-term efficacy.
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Copyright (c) 2025 Julia Samek, Wojciech Ługowski, Karolina Bartoszewska, Weronika Matwiejuk, Iga Kwiecień, Jakub Komorowski-Roszkiewicz, Karol Marcyś, Piotr Suski
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