Top

Published in:

01-03-2020 | Original Article

Foam rolling is an effective recovery tool in trained distance runners

Authors: Emma J. Lee, Erik H. Van Iterson, Sarah E. Baker, Alexander J. Kasak, Natalie E. Taylor, ChoungHun Kang, Christopher J. Lundstrom, Eric M. Snyder

Published in: Sport Sciences for Health | Issue 1/2020

Abstract

Purpose

Many endurance athletes use foam rolling (FR) to decrease muscle soreness, but it is unclear whether FR effectively treats soreness in this population. Moreover, the effects of FR in highly trained runners are unknown. The aim of this study was to use downhill running (DHR) to induce muscle soreness in runners and to determine the influence of FR on soreness and running performance when compared to sham compression tights.

Methods

Participants performed a running economy (RE) test at 75% of 5-km race speed and a 3-km time trial (TT). In a crossover design, subjects then completed DHR followed by either a FR protocol or wearing sham compression tights. Two days post-DHR, subjects repeated the RE and TT tests. Crossover visits occurred 2–4 weeks later. During RE tests, VO₂ and rating of perceived exertion (RPE) were recorded. Passive and active soreness were measured on a scale of 0 (no soreness) to 10 (extreme soreness).

Results

Eight runners (aged 31 ± 7 years; four females; VO_2peak 57 ± 7 ml kg⁻¹ min⁻¹) completed the study. Both treatment conditions experienced passive (p = 0.026) and active soreness (p = 0.012) induced by DHR. Active soreness 2 days post-DHR was significantly lower after FR than after sham compression tights (p = 0.025). With tights, there was a trend for an increased RPE compared to pre-DHR (p = 0.056).

Conclusions

Foam rolling decreases leg soreness in well-trained runners and attenuates soreness-related increases in perceived exertion during sub-maximal running.

Assumpção CdO, Lima LCR, Oliveira FBD, Greco CC, Denadai BS (2013) Exercise-induced muscle damage and running economy in humans. Sci World J 2013:189149. https://doi.org/10.1155/2013/189149 CrossRef

Cheung K, Hume P, Maxwell L (2003) Delayed onset muscle soreness. Sports Med 33(2):145–164. https://doi.org/10.2165/00007256-200333020-00005 CrossRefPubMed

Clarkson PM, Hubal MJ (2002) Exercise-induced muscle damage in humans. Am J Phys Med Rehabil 81(11):S52–S69CrossRef

Connolly DAJ, Sayers SE, McHugh MP (2003) Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res 17(1):197–208PubMed

Falvo MJ, Bloomer RJ (2006) Review of exercise-induced muscle injury: relevance for athletic populations. Res Sports Med 14(1):65–82CrossRef

Howatson G, van Someren KA (2008) The prevention and treatment of exercise-induced muscle damage. Sports Med 38(6):483–503. https://doi.org/10.2165/00007256-200838060-00004 CrossRefPubMed

Malm C, Nyberg P, Engström M, Sjödin B, Lenkei R, Ekblom B, Lundberg I (2000) Immunological changes in human skeletal muscle and blood after eccentric exercise and multiple biopsies. J Physiol 529(Pt 1):243–262. https://doi.org/10.1111/j.1469-7793.2000.00243.x CrossRefPubMedPubMedCentral

Sorichter S, Mair J, Koller A, Calzolari C, Huonker M, Pau B, Puschendorf B (2001) Release of muscle proteins after downhill running in male and female subjects. Scand J Med Sci Sports 11(1):28CrossRef

Malm C, Sjodin TL, Sjoberg B, Lenkei R, Renstrom P, Lundberg IE, Ekblom B (2004) Leukocytes, cytokines, growth factors and hormones in human skeletal muscle and blood after uphill or downhill running. J Physiol 556(Pt 3):983–1000. https://doi.org/10.1113/jphysiol.2003.056598 CrossRefPubMedPubMedCentral

10.

Cannon JG, Fielding RA, Fiatarone MA, Orencole SF, Dinarello CA, Evans WJ (1989) Increased interleukin 1 beta in human skeletal muscle after exercise. Am J Physiol Regul Integr Comp Physiol 257(2):R451–R455CrossRef

11.

Warren G, Lowe D, Armstrong R (1999) Measurement tools used in the study of eccentric contraction-induced injury. Sports Med 27(1):43–59. https://doi.org/10.2165/00007256-199927010-00004 CrossRefPubMed

12.

Hamill J, Freedson PS, Clarkson PM, Braun B (1991) Muscle soreness during running: biomechanical and physiological considerations. Int J Sport Biomech 7:125–137CrossRef

13.

Braun W, Dutto D (2003) The effects of a single bout of downhill running and ensuing delayed onset of muscle soreness on running economy performed 48 h later. Eur J Appl Physiol 90(1–2):29–34. https://doi.org/10.1007/s00421-003-0857-8 CrossRefPubMed

14.

Braun WA, Paulson S (2012) The effects of a downhill running bout on running economy. Res Sports Med 20(3):274–285CrossRef

15.

Chen TC, Nosaka K, Lin M-J, Chen H-L, Wu C-J (2009) Changes in running economy at different intensities following downhill running. J Sports Sci 27(11):1137–1144. https://doi.org/10.1080/02640410903062027;27 CrossRefPubMed

16.

Eston RG, Finney S, Baker S, Baltzopoulos V (1996) Muscle tenderness and peak torque changes after downhill running following a prior bout of isokinetic eccentric exercise. J Sports Sci 14(4):291–299. https://doi.org/10.1080/02640419608727714;24 CrossRefPubMed

17.

Paschalis V, Koutedakis Y, Baltzopoulos V, Mougios V, Jamurtas AZ, Theoharis V (2005) The effects of muscle damage on running economy in healthy males. Int J Sports Med 26(10):827–831. https://doi.org/10.1055/s-2005-837461 CrossRefPubMed

18.

Scott KE, Rozenek R, Russo AC, Crussemeyer JA, Lacourse MG (2003) Effects of delayed onset muscle soreness on selected physiological responses to submaximal running. J Strength Cond Res 17(4):652–658PubMed

19.

Semmler JG (2014) Motor unit activity after eccentric exercise and muscle damage in humans. Acta Physiol 210(4):754–767. https://doi.org/10.1111/apha.12232 CrossRef

20.

Barnett A (2006) Using recovery modalities between training sessions in elite athletes. Sports Med 36(9):781–796. https://doi.org/10.2165/00007256-200636090-00005 CrossRefPubMed

21.

Hausswirth C, Le Meur Y (2011) Physiological and nutritional aspects of post-exercise recovery. Sports Med 41(10):861–882. https://doi.org/10.2165/11593180-000000000-00000 CrossRefPubMed

22.

Borg GA, Noble BJ (1974) Perceived exertion. Exerc Sport Sci Rev 2(1):131–154CrossRef

23.

MacDonald GZ, Button DC, Drinkwater EJ, Behm DG (2014) Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc 46(1):131–142CrossRef

24.

Burt D, Lamb K, Nicholas C, Twist C (2013) Effects of repeated bouts of squatting exercise on sub-maximal endurance running performance. Eur J Appl Physiol 113(2):285–293. https://doi.org/10.1007/s00421-012-2437-2 CrossRefPubMed

25.

Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC (2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train 50(1):5–13. https://doi.org/10.4085/1062-6050-50.1.01 CrossRefPubMedPubMedCentral

26.

Saunders PU, Pyne DB, Telford RD, Hawley JA (2004) Factors affecting running economy in trained distance runners. Sports Med 34(7):465–485. https://doi.org/10.2165/00007256-200434070-00005 CrossRefPubMed

27.

Jones AM, Doust JH (1996) A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci 14(4):321–327. https://doi.org/10.1080/02640419608727717;03 CrossRefPubMed

28.

Spurrs R, Murphy A, Watsford M (2003) The effect of plyometric training on distance running performance. Eur J Appl Physiol 89(1):1–7. https://doi.org/10.1007/s00421-002-0741-y CrossRefPubMed

29.

Burgess TL, Lambert MI (2008) Differences in muscle pain and plasma creatine kinase activity after ‘up’ and ‘down’ comrades marathons: original research article. S Afr J Sports Med 20(2):54–58CrossRef

30.

Curran PF, Fiore RD, Crisco JJ (2008) A comparison of the pressure exerted on soft tissue by two myofascial rollers. J Sport Rehabil 17(4):432CrossRef

31.

Marcora SM, Bosio A (2007) Effect of exercise-induced muscle damage on endurance running performance in humans. Scand J Med Sci Sports 17(6):662–671. https://doi.org/10.1111/j.1600-0838.2006.00627.x CrossRefPubMed

32.

Born D-P, Sperlich B, Holmberg H-C (2013) Bringing light into the dark: effects of compression clothing on performance and recovery. Int J Sports Physiol Perform 8(1):4–18CrossRef

33.

Burgess TL, Lambert MI (2010) The efficacy of cryotherapy on recovery following exercise-induced muscle damage. Int Sport Med J 11(2):258–277

34.

Crystal N, Townson D, Cook S, LaRoche D (2013) Effect of cryotherapy on muscle recovery and inflammation following a bout of damaging exercise. Eur J Appl Physiol 113(10):2577–2586. https://doi.org/10.1007/s00421-013-2693-9 CrossRefPubMed

35.

Hilbert J, Sforzo G, Swensen T (2003) The effects of massage on delayed onset muscle soreness. Br J Sports Med 37(1):72–75. https://doi.org/10.1136/bjsm.37.1.72 CrossRefPubMedPubMedCentral

36.

Jakeman J, Byrne C, Eston R (2010) Lower limb compression garment improves recovery from exercise-induced muscle damage in young, active females. Eur J Appl Physiol 109(6):1137–1144. https://doi.org/10.1007/s00421-010-1464-0 CrossRefPubMed

37.

Kraemer WJ, Bush JA, Wickham RB, Denegar CR, Gomez AL, Gotshalk LA, Duncan ND, Volek JS, Newton RU, Putukian M, Sebastianelli WJ (2001) Continuous compression as an effective therapeutic intervention in treating eccentric exercise-induced muscle soreness. J Sport Rehabil 10:11–23CrossRef

38.

Moraska A (2005) Sports massage: a comprehensive review. J Sports Med Phys Fit 45(3):370–380

39.

Jones NL, Killian KJ (2000) Exercise limitation in health and disease. N Engl J Med 343(9):632–641. https://doi.org/10.1056/NEJM200008313430907;03 CrossRefPubMed

40.

MacDonald GZ, Penney MDH, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Button DC (2013) An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res 27(3):812–821CrossRef

41.

Sullivan KM, Silvey DBJ, Button DC, Behm DG (2013) Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. Int J Sports Phys Ther 8(3):228–236PubMedPubMedCentral

42.

Smith LL, Keating MN, Holbert D, Spratt DJ, McCammon MR, Smith SS, Israel RG (1994) The effects of athletic massage on delayed onset muscle soreness, creatine kinase, and neutrophil count: a preliminary report. J Orthop Sports Phys Ther 19(2):93–99. https://doi.org/10.2519/jospt.1994.19.2.93;12 CrossRefPubMed

43.

Crane JD, Ogborn DI, Cupido C, Melov S, Hubbard A, Bourgeois JM, Tarnopolsky MA (2012) Massage therapy attenuates inflammatory signaling after exercise-induced muscle damage. Sci Transl Med 4(119):119ra113. https://doi.org/10.1126/scitranslmed.3002882 CrossRef

44.

Semark A, Noakes TD, St Clair Gibson A, Lambert MI (1999) The effect of a prophylactic dose of flurbiprofen on muscle soreness and sprinting performance in trained subjects. J Sports Sci 17(3):197–203. https://doi.org/10.1080/026404199366091;27 CrossRefPubMed

Title: Foam rolling is an effective recovery tool in trained distance runners
Authors: Emma J. Lee
Erik H. Van Iterson
Sarah E. Baker
Alexander J. Kasak
Natalie E. Taylor
ChoungHun Kang
Christopher J. Lundstrom
Eric M. Snyder
Publication date: 01-03-2020
Publisher: Springer Milan
Published in: Sport Sciences for Health / Issue 1/2020
Print ISSN: 1824-7490
Electronic ISSN: 1825-1234
DOI: https://doi.org/10.1007/s11332-019-00580-y

At a glance: The STEP trials

Springer Medicine

Foam rolling is an effective recovery tool in trained distance runners

Abstract

Purpose

Methods

Results

Conclusions

At a glance: The STEP trials

Springer Medicine

Abstract

Purpose

Methods

Results

Conclusions

Please log in to get access to this content

Other articles of this Issue 1/2020

Acute effects of stretching and/or warm-up on neuromuscular performance of volleyball athletes: a randomized cross-over clinical trial

Effects of photobiomodulation associated with endurance running training on oxidative stress in untrained men

ACTN3 R/X gene polymorphism across ethnicity: a brief review of performance gene

Weight loss behaviors in Brazilian mixed martial arts athletes

“Power to the people”: the need for more public involvement in Sports Science for Health

Maximal isometric handgrip strength in judo athletes from different age groups