Foam Rolling – What’s the hype?
Foam rolling or self myofascial release, is a handy way to acutely increase ROM without a decrease in muscle activation or force (Mac Donald et al., 2013,
Cheatham et al., 2015)
Foam rolling also helps reduce DOMS (delayed onset muscle soreness) post workout (Jay et al., 2014, Pearcey et al., 2015) as well as decrease serum cortisol
levels (Kim et al., 2014)
There isn’t much research on duration available, but we recommend 20-30 secs per muscle group, pressure should be quite firm
To conclude, foam rolling is an effective way to acutely increase ROM pre training and will also help decrease pain post workout