Foam Rolling Decreases Muscle Soreness but Has No Effect on Running Performance

Abstract

Muscle soreness is a concern for endurance athletes, as it may limit the ability to train and influence performance in competitions. Many athletes use foam rolling (FR) as a recovery tool, but it is unclear whether FR is effective for treating soreness in trained runners when compared to a placebo. Previous studies showing the efficacy of FR in athletes could have been confounded by a placebo effect because participants were aware that they were performing active recovery. Downhill running (DHR) has been shown to induce soreness and to impair running economy (RE). PURPOSE: To study the influence of FR on soreness and running performance (RE and time-trial [TT] performance) when compared to sham tights (pants that were described to the subjects as enhancing recovery) following DHR. METHODS: Eight trained runners (ages: 31 ± 7 years; four males, four females) were recruited and completed the study. Subjects had a BMI of 23.5 ± 4.6 kg/m2, body fat percentage of 17.9 ± 10.0, and VO2peak of 57 ± 7 ml*kg-1*min-1 (mean ± SD). Subjects performed a RE test at 65 and 75% of 5 km race speed and a 3 km TT on a track. In a repeated-measures crossover design, subjects then completed DHR followed by either a FR protocol or the use of sham tights. Two days post-DHR, subjects repeated the RE and TT tests. Two to four weeks later, subjects performed crossover visits. During RE tests, VO2, respiratory exchange ratio (RER), and rating of perceived exertion (RPE) were recorded. Passive and active soreness were measured on a scale of 0 to 10, with 0 being no soreness and 10 being the worst soreness imaginable. RESULTS: Both treatment conditions experienced passive and active soreness induced by DHR. Active soreness two days post-DHR was significantly lower after FR than sham tights (p = 0.016), whereas passive soreness approached significance (p = 0.082). Changes in VO2, RER, and RPE pre- and post-DHR measures at 65 and 75% of 5 km speed did not differ significantly between treatments. Performance in the TT test also did not differ between treatment conditions. CONCLUSIONS: Foam rolling decreases leg muscle soreness in a crossover model designed to account for the placebo effect. However, FR likely does not affect running performance as measured by submaximal VO2, RER, and RPE and by a 3 km TT. Supported by grant HL108962-03