The Effects of Sport Massage and Foam Rolling on Running Efficiency in Female Collegiate Distance Runners

Abstract

Foam Rolling and Sport Massage techniques have become increasingly popular methods to help athletes prepare for and recover from bouts of intense exercise. Distance runners in particular use Foam Rolling prior to and after strenuous workouts potentially to improve athletic performance and flexibility, reduce workout-related soreness and decrease recovery time. While these activities are common in intercollegiate athletics (especially distance running circles), there is equivocal evidence that supports the effectiveness of either method, especially when used prior to exercise. PURPOSE: To compare running efficiency following a bout of Sport Massage and Foam Rolling in female Collegiate distance runners. METHODOLOGY: Nine healthy NCAA D-1 female Cross Country runners volunteered for the study (age=20.89±1.97yrs; WT=54.25±7.15kg; HT=163.02±5.67cm; Percent Fat=15.29±5.72; BMI=20.26±2.01). Volunteers reported to the laboratory and completed an initial VO2max test (7.0mph with a 3% grade increase every 3 minutes until exhaustion; VO2max=55.73±2.11 ml/kg/min). Subjects then performed three separate randomized treadmill runs (7.0mph at 3% grade for 10 minutes) following either no intervention (NI), Sport Massage (SM) or a Foam Rolling (FR) session. To estimate running efficiency, heart rate (HR), rate of perceived exertion (RPE) and lactate samples were taken every two minutes throughout the three 10-minute steady state runs. RESULTS: Results showed there were no significant differences (p>0.05) between NI, SM or FR for RPE (NI=10.25±2.31; SM=10.50±2.67; FR=10.63±2.56) or lactate (NI=2.7±1.23; SM=2.84±0.90; FR=2.90±0.97). However, there was a significant difference (p=0.028) for HR between NI (149.88±15.33) and FR (144.75±13.79). SM (147.50±14.43) was not significantly different (p>0.05) from NI or FR for HR. CONCLUSION: These results indicate that FR prior to a steady state submaximal run may have a beneficial cardiovascular effect (improved efficiency) in well trained female distance runners.