Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling |
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| Affiliation: | 1. University of Cape Town, Division of Exercise Science and Sports Medicine, Department of Human Biology, Faculty of Health Sciences, South Africa;2. University of Cape Town, Pain Management Unit, Department of Anaesthesia and Perioperative Medicine, Faculty of Health Sciences, University of Cape Town, South Africa;3. Institute for Sport, Physical Activity and Leisure, Leeds Beckett University, Leeds, United Kingdom;1. Department of Gymnastics, School of Physical Education and Sports, Federal University of Rio De Janeiro, Rio de Janeiro, Brazil;2. College of Physical Education and Sports, Federal University of Juiz de Fora, Minas Gerais, Brazil;3. School of Human Kinetics and Recreation, Memorial University of Newfoundland, Canada;4. Grand Valley State University, Grand Rapids, MI, USA;5. School of Sport, Health, and Social Science, Southampton Solent University, UK;6. Ukactive Research Institute, London, UK;7. Applied Physiology Laboratory, Department of Kinesiology, Health Promotion and Recreation, University of North Texas, USA;8. Faculty of Health and Life Sciences, Northumbria University, Newcastle Upon Tyne, UK;1. California State University Dominguez Hills, 1000 E. Victoria Street, Carson, CA, 90747, USA;2. National Academy of Sports Medicine, USA;1. Physical Education and Sports Department, Cumhuriyet University, Sivas, Turkey;2. Faculty of Sport Sciences, Kocaeli University, Kocaeli, Turkey;3. School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John''s, Newfoundland and Labrador, Canada;1. California State University Dominguez Hills, 1000 E. Victoria Street, Carson, CA, 90747, USA;2. National Academy of Sports Medicine, 1750 E. Northrop Blvd, Chandler, AZ, 85286, USA |
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| Abstract: | BackgroundFoam Rolling (FR) is currently used by athletes at all levels. It is not known whether FR is more effective being used as a warm up to aid performance or more effectively used as a cool-down for recovery. Therefore, the purpose of this systematic review was to determine the effects of FR on performance and recovery.MethodsA customized search strategy was conducted to search seven electronic databases: Google Scholar; Science Direct; Pubmed Central; Pubmed; ISI Web of Science; Medline and Scopus. The database search was limited to journals published in English between January 2006 and June 2019. Any study design, for example, cross-over, repeated measures, randomized-control trials, was considered, as long as one of the interventions was using a FR. Studies that tested FR combined with other techniques were also considered, as long as one of the conditions was FR only.ResultsA total of 49 articles met the inclusion criteria.ConclusionFR may reduce muscle stiffness and increase ROM and should be used in combination with dynamic stretching and active warm-up before a training session. Furthermore, the optimum dosage to achieve these flexibility benefits seems to be a total 90s–120s of FR. FR reduced DOMS and increased PPT, and therefore may optimize recovery from training. Future studies on the effects of FR should include true controls or sham groups, and consider the FR experience of the athlete.Systematic Review RegistrationPROSPERO – CRD42017064976. |
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| Keywords: | Foam rolling Performance Recovery Flexibility |
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