Interesting study: Foam Rolling as a Recovery Tool
Foam Rolling as a Recovery Tool Following an Intense Bout of Physical Activity
MacDonald, Graham Z.; Button, Duane C.; Drinkwater, Eric J.; Behm, David G.
Abstract
Purpose: Understand the effectiveness of foam rolling as a recovery tool following EIMD, analyzing: thigh girth, muscle soreness, ROM, evoked and voluntary contractile properties, vertical jump, FR-pain, and FR-force.
Methods: 20 male subjects (3+ years of strength training experience) were randomly assigned into the CON (n=10) or FR (n=10) group. All subjects followed the same testing protocol. Subjects participated in 5 testing sessions: [1] orientation and 1RM back squat, [2] PRE measurements, 10 x 10 squat protocol, and POST-0 measurements, along with measurements at: [3] POST-24, [4] POST-48, and [5] POST-72. The only between group difference was that the FR group performed a 20-minute foam rolling exercise protocol at the end of each testing session (POST-0, POST-24, POST-48).
Results: FR substantially reduced muscle soreness at all time points while substantially improving ROM. FR negatively affected evoked contractile properties with the exception of 1/2RT and EMD, with FR substantially improving EMD. Voluntary contractile properties showed no substantial between group differences for all measurements besides voluntary muscle activation and vertical jump, with FR substantially improving muscle activation at all time points and vertical jump at POST-48. When performing the five FR exercises, subjects FR-force and FR-pain measurements ranged between 26-46kg (32-55 %BW) and 2.5-7.5 pts, respectively.
Conclusion: The most important findings of the present study were that FR was beneficial in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM in comparison to CON. FR negatively impacted a number of evoked contractile properties of the muscle, except for 1/2 RT and EMD, indicating that FR benefits are primarily accrued through neural responses and connective tissue.
(C)2013The American College of Sports Medicine