Foam Rolling
Foam Rolling is a self-massage practice studied for its possible role in movement, post-exercise recovery, and musculoskeletal symptoms. It is best understood as a supportive physical practice, rather than an established treatment for a particular condition.
Foam rolling is a massage practice studied in connection with movement and pain.
Part of Massage
Overview
Foam Rolling is a self-massage practice studied for its possible role in movement, post-exercise recovery, and musculoskeletal symptoms. It is best understood as a supportive physical practice, rather than an established treatment for a particular condition. Research has examined a range of outcomes, but the findings are not equally settled across uses.
The overall research base is broad and includes meta-analyses and randomized trials, yet much of the literature has lower study grades. This means that the volume of research should not be taken to mean that every proposed benefit is well established; the strength of support depends on the outcome.
Well researched: 146 studies. Last checked Oct 9, 2026.
- 22
- human evidence
- 5
- eligible
- 6
- unclassified
- 5
- animal / null result
Best-evidenced uses
- Back PainHigh · Clinical
- Analgesic EffectMedium · RCT
- Physical FunctionMedium · RCT
- 146
- Studies
Evidence checked Oct 9, 2026 · newest study 2026
- A
- 5
- B
- 10
- C
- 129
- D
- 2
363 community reports across 4 platforms
Coverage
- Effects
- 32
- Helps with
- 6
- Side effects
- 6
- Interactions
- 5
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
These are research findings, not promises. A practice does not replace medical treatment.
What does research say?
What studies found for each claimed effect, best evidence first.
32 claims:3 some evidence5 mixed18 not enough evidence1 not tested in people5 no benefit found
Analgesic EffectMassage in general: Medium · 20 trialsSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
28 of 34 studies found a benefit; 6 found none. Strongest study: a pooled analysis of several trials. A trial found it after a single session. Trials that found it ran as little as 1 week, typically 6.
A pooled analysis of randomized trials involving 148 people found a 6.0% reduction in perceived muscle pain. Another pooled analysis found a small change in local pressure pain thresholds after rolling.
Open the Analgesic Effect pageCompare with Massage in general →Balance ImprovementMassage in general: 2 trialsSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
8 of 10 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial. A trial found it after a single session. Trials that found it ran as little as 2 weeks, typically 5.
Trials reported improved dynamic balance and reach-test scores, including a 4.61 cm between-group difference in one trial of 40 people. Another trial of 40 found no significant effects on balance, so results differ across the studied groups, which included people with Back Pain and Osteoarthritis.
Open the Balance Improvement pageCompare with Massage in general →Tissue Elasticity ImprovementSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial. A trial found it after a single session.
In a trial of 32 people, the sMFR-RP group had a greater decrease in right erector spinae stiffness than the RP group. Another trial of 17 people found decreased tissue hardness across the reported intervention groups.
Open the Tissue Elasticity Improvement pagePhysical FunctionMassage in general: Medium · 4 trialsMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
8 of 12 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
A review of randomized and non-randomized human studies involving 236 people found that agility seemed to increase after interventions. In a trial of 32 people, disability scores decreased in both groups, with a greater reduction in the sMFR-RP group than the RP group (23.19% to 15.97% versus 21.94% to 16.39%).
Open the Physical Function pageCompare with Massage in general →Flexibility ImprovementMassage in general: Not rated, mixed results (3 trials)Mixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
66 of 83 studies found a benefit; 17 found none. Strongest study: a pooled analysis of several trials.
Open the Flexibility Improvement pageCompare with Massage in general →Muscle Soreness Reduction (DOMS)Mixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
12 of 15 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 515 people found a small immediate reduction in soreness; the reported VAS decrease represents improvement. Findings differed, as another pooled analysis of 151 people found no significant difference in soreness immediately after massage versus no intervention.
Open the Muscle Soreness Reduction (DOMS) pageImprove Heart Rate Variability (HRV)Mixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Improve Heart Rate Variability (HRV) pageMuscle Recovery AccelerationMassage in general: 1 trialMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
12 of 23 studies found a benefit; 11 found none. Strongest study: a randomized controlled trial.
A review of randomized and non-randomized human studies involving 236 people suggested recovery may improve, and a subgroup analysis found a trivial advantage over static stretching for performance parameters. Results differed: another pooled analysis of 151 people found no significant effect on recovery measures including maximal voluntary isometric contraction.
Open the Muscle Recovery Acceleration pageCompare with Massage in general →
Only reported by users, not studied: Chronic Pain Reduction, Muscle Cramp Relief, and Injury Risk Increase.
What to expect
Some effects have been measured after a single session, while changes across repeated sessions were assessed at the end of programmes: trials reporting flexibility ran for 4 to 7 weeks, and those reporting balance for 2 to 5 weeks. Recovery-related findings were measured in trials lasting 0.4 to 0.7 weeks; pain-related findings in trials lasting 1 to 6 weeks. After stopping, some flexibility and balance effects faded inconsistently, and pain relief partly faded at a 6 months follow-up. Harms have been reported after one session and in programmes of 6 weeks.
Also studied in people with 6 health conditions
How strong the evidence is in each group. This is research, not a treatment recommendation.
Back PainMassage in general: 1 trialGood evidence it helpsSize of effect: Not known
Good human studies found a benefit, and they mostly agree. This is about what studies measured, not a cure.
All 3 studies with a clear result found a benefit.
In women with chronic low back pain, combining self-myofascial release with Pilates for 6 weeks improved pain, disability, muscle function, and quality of life in one trial of 32 participants. A separate trial in 40 women found improvements in pain, balance, muscle function, and disability when self-myofascial release was added to dynamic neuromuscular stabilization.
Open the Back Pain pageCompare with Massage in general →OsteoarthritisSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit.
One trial found reduced hip pain and improved physical function after 11-12 weeks of daily foam rolling. In a separate trial of 31 people with mild to moderate hip osteoarthritis, foam rolling reduced pain during walking and improved hip adduction range of motion compared with exercise.
Open the Osteoarthritis pagePlantar FasciitisMassage in general: 1 trialNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none.
A 2021 randomized controlled trial in 50 people with plantar fasciitis reported within-group improvements in pain and range of motion; pressure pain threshold gains at the gastrocnemius and soleus were greater than with stretching.
Open the Plantar Fasciitis pageCompare with Massage in general →Arthritis (General)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a trial of 20 people, foam rolling the non-operative side during the first postoperative week was followed by improvements in pain, range of motion, and stiffness on the operative side.
Open the Arthritis (General) pagePregnancyNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
A trial in 86 pregnant women on bed rest found improved venous blood flow, lower D-dimer levels, and reduced muscle atrophy. These findings concern pregnant women on bed rest, rather than pregnancy generally.
Open the Pregnancy pageStrokeMassage in general: Not rated (2 trials)Not enough evidence
Too few or too small studies to know if it works.
The one study found a benefit.
In a trial of 30 people with stroke, a single session with a vibrating foam roller improved ankle dorsiflexion range of motion and gait.
Open the Stroke pageCompare with Massage in general →
Studied only as massage in general, not tested in foam rolling yet
These results come from studies of massage as a whole. No study of foam rolling has looked at them yet.
Cancer (General) (Medium · 7 trials) · Breast Cancer (Medium · 5 trials) · Chronic Pain Reduction (Medium · 5 trials) · Antidepressant Effect (Medium · 4 trials) · Constipation Relief (Medium · 3 trials)
Before you try it
What studies and reports say about side effects and who it may not suit.
- Side effects
With weak evidence: Muscle Ache (Myalgia), Blood Pressure Increase, Pain, Physical Fatigue, Peripheral Nerve Damage, and Weakness.
- May not suit you if you have
- Deep Vein Thrombosis, Bone Fracture, Acute Injury, Bleeding Disorders, Hemophilia, and Osteoporosis
- Some trials left out people with
- Pregnancy, Osteoporosis, Back Pain, Diabetes (General), and 6 more
- Reported by users
- Pain (24 posts), Muscle Ache (Myalgia) (20 posts), Bruising (Ecchymosis), Injury Risk Increase, and 1 more
- Also listed for massage in general
- Acute Febrile Illness · Contagious Skin Infection · Recent Stroke · Thrombocytopenia (Low Platelets) · Cancer (General)Precautions from the Massage page. They are for massage as a whole and may not all fit foam rolling.
General wellness information, not medical advice. Ask a doctor before you start, especially if you take medicines or have a health condition.
How people do it
A gentle start, then what the studies used.
- Start with
- 3 minutes (Pre-Workout Activation)A gentle start based on the easiest variation, not on a study.
- Build up to
- 5 minutes, 3 times a week, moderate intensity (what the studies used)
- What the studies ran
- 6 weeks
- Longest session studied
- 24 minutes (General Muscle Recovery Routine)Not a target and not a safe limit: past it there is no evidence either way.
The expert view shows every study, dose protocol and source.
Effects
32 listedStart here
Most likely to help, from the evidence we have
- →Flexibility ImprovementCertaintyMediumSourceMeta-analysisTrivial effectconflicting findingslong-term82 cited studies · 2 other sources
A pooled analysis of randomized and non-randomized human studies found a moderate increase in range of motion among 290 participants with a mean age of 23.9 (±6.3 years). Results were not consistent: another pooled analysis of 151 people found no significant effect on range of motion.
- →Muscle Soreness Reduction (DOMS)CertaintyMediumSourceMeta-analysisSmall effectconflicting findings14 cited studies · 2 other sources
A pooled analysis of randomized trials involving 515 people found a small immediate reduction in soreness; the reported VAS decrease represents improvement. Findings differed, as another pooled analysis of 151 people found no significant difference in soreness immediately after massage versus no intervention.
- →Analgesic EffectCertaintyMediumSourceRCTSmall effectlong-term34 cited studies · 1 other source
A pooled analysis of randomized trials involving 148 people found a 6.0% reduction in perceived muscle pain. Another pooled analysis found a small change in local pressure pain thresholds after rolling.
- →Physical FunctionCertaintyMediumSourceRCT12 cited studies · 1 other source
A review of randomized and non-randomized human studies involving 236 people found that agility seemed to increase after interventions. In a trial of 32 people, disability scores decreased in both groups, with a greater reduction in the sMFR-RP group than the RP group (23.19% to 15.97% versus 21.94% to 16.39%).
- →Muscle Recovery AccelerationCertaintyMediumSourceRCTTrivial effectconflicting findings23 cited studies · 1 other source
A review of randomized and non-randomized human studies involving 236 people suggested recovery may improve, and a subgroup analysis found a trivial advantage over static stretching for performance parameters. Results differed: another pooled analysis of 151 people found no significant effect on recovery measures including maximal voluntary isometric contraction.
- →Balance ImprovementCertaintyMediumSourceClinical10 cited studies
Trials reported improved dynamic balance and reach-test scores, including a 4.61 cm between-group difference in one trial of 40 people. Another trial of 40 found no significant effects on balance, so results differ across the studied groups, which included people with Back Pain and Osteoarthritis.
- →Tissue Elasticity ImprovementCertaintyMediumSourceClinical5 cited studies
In a trial of 32 people, the sMFR-RP group had a greater decrease in right erector spinae stiffness than the RP group. Another trial of 17 people found decreased tissue hardness across the reported intervention groups.
Medium probability(1)
- →Improve Heart Rate Variability (HRV)CertaintyMediumSourceClinical4 cited studies
In a trial of 40 people, SDNN rose from 44.88±2.81 to 54.63±1.30 ms in the experimental group, compared with 45.84±3.52 to 47.52±3.29 in the control group. A separate trial of 27 people reported improved parasympathetic nervous activity and negative mood after passive foam rolling.
Low probability(20)
- →Fatigue ReductionCertaintyLowSourceRCT3 cited studies
A review of randomized and non-randomized human studies involving 517 people found that athletes who used self-myofascial release after football training reported better recovery and less tiredness 24 h after exertion than those using passive recovery.
- →Coordination ImprovementCertaintyLowSourceRCT1 cited study
A review of randomized and non-randomized human studies involving 517 people reported significant results in agility tests in four studies.
- →Muscle RelaxationCertaintyLowSourceClinical7 cited studies · 1 other source
In a trial of 40 people, tone in the right rectus abdominis decreased from 11.92±0.25 to 11.14±0.36 Hz in the experimental group, compared with 11.91±0.38 to 11.43±0.32 in the control group. Findings differed across trials: one trial found no change in tissue hardness in any group.
- →Joint Health ImprovementCertaintyLowSourceClinical5 cited studies · 1 other source
A review of randomized and non-randomized human studies described short-term increases in joint range of motion. In a separate trial of 78 people after surgery, Group G had an AOFAS score 4.66 points higher than Group D at 24 weeks.
- →Blood Pressure SupportCertaintyLowSourceClinical3 cited studies
Trials in healthy participants reported reductions in diastolic blood pressure after self-myofascial release and a reduction in systolic blood pressure at Post-60 after Foam Rolling. These were short-term findings from small trials, rather than evidence about ongoing blood-pressure control.
- →Physical Strength IncreaseCertaintyLowSourceClinicalTrivial effectconflicting findingslong-termnot used for recommendations24 cited studies · 1 other source
Findings differ: a pooled analysis found no significant difference between foam rolling and control conditions, while a review found a mean increase of 2.31% across eight measures in the opposite limb. A separate trial of 87 people reported an increase in VMP with a small effect size.
- →Physical Endurance IncreaseCertaintyLowSourceClinicalconflicting findingslong-termnot used for recommendations16 cited studies
In a trial of 40 people, the experimental group’s SBT increased from 57.53±1.57 to 65.04±0.23, with a significant group-by-time interaction. Another trial found increases in both groups but no between-group difference (P=.956), and a pooled comparison found no overall performance effect versus stretching alone; results are mixed.
- →Mood ImprovementCertaintyLowSourceClinical3 cited studies
One trial of 27 people found improved negative mood after both active and passive foam rolling. Another trial of 18 people found no effect on vigor or fatigue, so the mood-related findings differ.
- →Cardiovascular Health SupportCertaintyLowSourceClinical3 cited studies
A trial of 10 healthy people found that baPWV decreased from 1,202 ± 105 to 1,074 ± 110 cm·s-1 after Foam Rolling, while control trials showed no significant change. A separate trial found no significant effects on VO_2max or submaximal heart rate.
- →Blood Flow ImprovementCertaintyLowSourceClinical1 cited study
In a trial involving pregnancy, femoral and popliteal vein blood velocities were higher in the experimental group on the seventh day after the intervention. Femoral vein peak velocity was 13.50 ± 5.50 cm/s versus 10.31 ± 4.34 cm/s in the control group.
- →Anxiety ReductionCertaintyLowSourceClinical1 cited study
In a trial of 65 healthy participants, perceived anxiety scores decreased from 3.15 to 1.95 after foam rolling; the study observed a reduction in the foam-rolling group only.
- →Thermoregulation ImprovementCertaintyLowSourceClinical2 cited studies
A trial of 18 healthy people found a temperature difference at specified measurements 1 and 5 minutes after the test. Another trial of 37 found no significant changes in TsK, so the findings do not consistently show a thermoregulation effect.
- →Antioxidant Protection EnhancementCertaintyLowSourceClinical1 cited study
In a trial of 27 healthy participants, the measured value increased 9.42% in the foam-rolling group and 10.67% in the control group. The control group’s increase was slightly greater.
- →Nitric Oxide Production IncreaseCertaintyLowSourceClinical1 cited study
A trial of 10 healthy people found plasma NO concentration increased from 20.4 ± 6.9 to 34.4 ± 17.2 μmol·L-1 after Foam Rolling.
- →Oxygen Utilization ImprovementCertaintyLowSourceClinical2 cited studies
In a trial of 25 participants, muscle oxygen saturation increased after exercise by 9.5%, 12%, and 8.8% in the reported stretching-and-rolling and stretching conditions. The finding was not specific to foam rolling, because an increase was also reported with static stretching alone.
- →Wound Healing AccelerationCertaintyLowSourceClinical1 cited study
A trial of 78 people after bone-fracture surgery reported incision healing times of 12.63 ± 2.47 d in Group G and 18.84 ± 3.20 d in Group D. The reported finding does not identify which group received Foam Rolling.
- →Proprioception ImprovementCertaintyLowSourceReviewnot used for recommendations3 cited studies
A narrative review suggested proprioception may increase, but a 2025 trial in 60 participants found no change in joint-position sense after a single foam-rolling session.
- →Lymphatic System SupportCertaintyLowSourceTheoreticalnot used for recommendations1 other source
Foam rolling has been proposed to support lymphatic flow through mechanical stimulation of soft tissues, which could aid fluid clearance and reduce localized edema.
- →Posture ImprovementCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
No human findings are reported to establish that Foam Rolling improves posture.
- →Physical Energy IncreaseCertaintyLowSourceTheoreticalnot used for recommendations1 cited study · 1 other source
Studies did not support an increase in physical energy: in one trial of 18 people, lactate clearance was not significantly correlated with perceived exertion during foam rolling.
Very low probability(4)
- →Inflammation ReductionCertaintyVery lowSourceRCTnot used for recommendations1 cited study
Studies did not support inflammation reduction. A pooled synthesis of randomized and non-randomized human studies involving 151 people found no significant effect on muscle swelling, among other measured outcomes.
- →Sleep Quality ImprovementCertaintyVery lowSourceClinicalnot used for recommendations1 cited study · 1 other source
In a trial of 40 people with Fibromyalgia, sleep-quality scores improved after treatment in both groups. Because both groups improved, this finding alone does not establish an improvement specific to Foam Rolling.
- →Cognitive Function ImprovementCertaintyVery lowSourceClinicalnot used for recommendations2 cited studies
No human findings are reported to establish that Foam Rolling improves cognitive function.
- →Muscle PreservationCertaintyVery lowSourceClinicalnot used for recommendations1 cited study
A trial of 22 people did not support a muscle-preservation effect: compared with control, Foam Rolling increased hamstring range of motion without creating a deficit in PT or muscle activation.
2 more mentioned only by users
What to expect
Some effects have been measured after a single session, while changes across repeated sessions were assessed at the end of programmes: trials reporting flexibility ran for 4 to 7 weeks, and those reporting balance for 2 to 5 weeks. Recovery-related findings were measured in trials lasting 0.4 to 0.7 weeks; pain-related findings in trials lasting 1 to 6 weeks. After stopping, some flexibility and balance effects faded inconsistently, and pain relief partly faded at a 6 months follow-up. Harms have been reported after one session and in programmes of 6 weeks.
Conditions it's used for
Complaints and diagnoses people take it for6 listedHighest probability, strongest evidence
- →Back PainCertaintyHighSourceClinical3 cited studies
In women with chronic low back pain, combining self-myofascial release with Pilates for 6 weeks improved pain, disability, muscle function, and quality of life in one trial of 32 participants. A separate trial in 40 women found improvements in pain, balance, muscle function, and disability when self-myofascial release was added to dynamic neuromuscular stabilization.
Medium probability(1)
- →OsteoarthritisCertaintyMediumSourceClinical4 cited studies
One trial found reduced hip pain and improved physical function after 11-12 weeks of daily foam rolling. In a separate trial of 31 people with mild to moderate hip osteoarthritis, foam rolling reduced pain during walking and improved hip adduction range of motion compared with exercise.
Low probability(4)
- →Plantar FasciitisCertaintyLowSourceClinical2 cited studies
A 2021 randomized controlled trial in 50 people with plantar fasciitis reported within-group improvements in pain and range of motion; pressure pain threshold gains at the gastrocnemius and soleus were greater than with stretching.
- →Arthritis (General)CertaintyLowSourceClinical1 cited study
In a trial of 20 people, foam rolling the non-operative side during the first postoperative week was followed by improvements in pain, range of motion, and stiffness on the operative side.
- →PregnancyCertaintyLowSourceClinical1 cited study
A trial in 86 pregnant women on bed rest found improved venous blood flow, lower D-dimer levels, and reduced muscle atrophy. These findings concern pregnant women on bed rest, rather than pregnancy generally.
- →StrokeCertaintyLowSourceClinicalnot used for recommendations1 cited study
In a trial of 30 people with stroke, a single session with a vibrating foam roller improved ankle dorsiflexion range of motion and gait.
Studied only as massage in general, not tested in foam rolling yet
These results come from studies of massage as a whole. No study of foam rolling has looked at them yet.
Cancer (General) (Medium · 7 trials) · Breast Cancer (Medium · 5 trials) · Chronic Pain Reduction (Medium · 5 trials) · Antidepressant Effect (Medium · 4 trials) · Constipation Relief (Medium · 3 trials)
Side effects
6 listedHighest probability
- →Muscle Ache (Myalgia)CertaintyLowSourceClinical3 cited studies · 1 other source
In a 2021 randomized trial of 65 healthy participants, perceived muscle pain rose in the foam-rolling group from 1.15 to 1.75, while it fell in the massage group (1.70 to 1.15) and relaxation group (1.52 to 1.28; p<0.001). A separate 2021 randomized trial of 22 participants rated discomfort during foam rolling as “slightly uncomfortable” (2.3 ± 2.4 cm on a 9.5-cm visual analog scale).
- →Blood Pressure IncreaseCertaintyLowSourceClinical1 cited study
A 2021 trial in 15 healthy participants found that systolic blood pressure increased from before to after the intervention.
- →PainCertaintyLowSourceClinical2 cited studies · 1 other source
A 2024 trial recorded pain during the intervention. In a 2017 cohort, foam rolling immediately reduced PPT in muscle groups on the same and opposite sides of the body among men and women.
- →Physical FatigueCertaintyLowSourceClinical1 cited study
In a 2016 trial, the fatigue index indicated greater fatigue resistance in the CONT group than in the FR90 group.
- →WeaknessCertaintyLowSourceClinical1 cited study
A 2026 trial in people with a clinical condition found that both interventions reduced MVIC torque over time, with no significant difference between them.
- →Peripheral Nerve DamageCertaintyLowSourceReference knowledge1 other source
Prolonged or high-pressure rolling over superficial nerves, such as the peroneal nerve at the fibular head, may lead to neurapraxia or transient paresthesia.
Don't do it if
When to skip it or get medical advice first6 listedHighest probability
- →Deep Vein ThrombosisCertaintyLowSourceReference knowledgeTheoretical
Direct pressure over a known or suspected clot could dislodge it and lead to a pulmonary embolism, so Foam Rolling is contraindicated over the affected area.
- →Bone FractureCertaintyLowSourceReference knowledgeTheoretical
Pressure on or near a fracture may displace it or cause severe pain.
- →Acute InjuryCertaintyLowSourceReference knowledgeTheoretical
Rolling over an acute injury, such as a muscle tear or ligament sprain, can aggravate tissue damage and delay healing.
- →Bleeding DisordersCertaintyLowSourceReference knowledgeTheoretical
Impaired clotting can increase the risk of extensive bruising and hematoma from the pressure of Foam Rolling.
- →HemophiliaCertaintyLowSourceReference knowledgeTheoretical
During an active muscle or joint bleed, or before adequate hemostatic treatment, pressure on the affected area can worsen bleeding and hematoma formation.
- →OsteoporosisCertaintyLowSourceReference knowledgeTheoretical
Fragile bones may fracture under localized pressure, particularly when rolling over the ribs or spine.
Who the trials left out
Some trials of this practice did not take people with these conditions, so the studies say less about them. This is not a warning and does not show harm. Ask a clinician first.24 listed- Pregnancyleft out by 7 trials
- Back Painleft out by 4 trials
PubMed links (4)
- Diabetes (General)left out by 4 trials
PubMed links (4)
PubMed links (4)
- Fibromyalgialeft out by 3 trials
PubMed links (3)
- Hypertension (High Blood Pressure)left out by 3 trials
PubMed links (3)
- Rheumatoid Arthritisleft out by 2 trials
PubMed links (2)
- Varicose Veinsleft out by 2 trials
PubMed links (2)
- Woundleft out by 2 trials
PubMed links (2)
Left out by one trial each (14)
- Acneleft out by 1 trial
PubMed links (1)
PubMed links (1)
- Allergies (General)left out by 1 trial
PubMed links (1)
- Cancer (General)left out by 1 trial
PubMed links (1)
- Chronic Painleft out by 1 trial
PubMed links (1)
- Heart Disease (General)left out by 1 trial
PubMed links (1)
- Herniated Discleft out by 1 trial
PubMed links (1)
- Kidney Disease (General)left out by 1 trial
PubMed links (1)
- Mild Cognitive Impairmentleft out by 1 trial
PubMed links (1)
- Peripheral Neuropathyleft out by 1 trial
PubMed links (1)
- Obesityleft out by 1 trial
PubMed links (1)
- Preeclampsialeft out by 1 trial
PubMed links (1)
- Rhabdomyolysisleft out by 1 trial
PubMed links (1)
- Vertigoleft out by 1 trial
PubMed links (1)
Also listed for massage in general
Precautions from the Massage page. They are for massage as a whole and may not all fit foam rolling.
Acute Febrile Illness · Contagious Skin Infection · Recent Stroke · Thrombocytopenia (Low Platelets) · Cancer (General)
When you stop
Rebound and withdrawal after discontinuing4 listedHighest probability
- →Flexibility ImprovementCertaintyHighSourceClinicalloss of benefit6 cited studies
In healthy participants, Foam Rolling increased range of motion by +10.72% immediately after the intervention, but it returned to baseline within 15 min. In a separate 4-week program, results were best at the end and declined over time, though they remained statistically significantly better than the control group after 6 months.
Medium probability(1)
- →Balance ImprovementCertaintyMediumSourceClinicalloss of benefit2 cited studies
In healthy participants, improvements generally remained above baseline after 7 days without training, except for posteromedial reach. At one-month follow-up in another trial, most improvements had been lost, with exceptions for right-ankle dorsiflexion and right and left anterior reach distance on the YBT in the experimental group.
Low probability(2)
- →Analgesic EffectCertaintyLowSourceClinicalloss of benefit1 cited study
In healthy participants, results were best at the end of a 4-week Foam Rolling program and declined over time, but remained statistically significantly better than the control group after 6 months.
- →Joint Health ImprovementCertaintyLowSourceClinicalloss of benefit1 cited study
In a trial involving people with a clinical condition, measurements differed from baseline at T1-T0 (P<0.001; 99% CI: -0.49; -0.15) and T2-T0 (P=0.009; 99% CI: -0.42; -0.003).
Interactions
Okay to combine with
Highest probability of useful synergy
- →PracticesDynamic StretchingCertaintyMediumSourceReference knowledgePotentiating
Following foam rolling with Dynamic Stretching may improve flexibility and movement efficiency more than either practice alone, helping prepare muscles for activity.
- →PracticesActive RecoveryCertaintyMediumSourceReference knowledgeAdditive
Foam rolling may enhance Active Recovery by accelerating clearance of metabolic waste and reducing perceived fatigue.
- →PracticesStrength TrainingCertaintyMediumSourceReference knowledgeComplementary
Foam rolling after Strength Training may modestly reduce delayed-onset soreness and improve perceived recovery.
- →PracticesStatic StretchingCertaintyMediumSourceReference knowledgeComplementary
Static Stretching after foam rolling may produce greater gains in passive range of motion, attributed to reduced myofascial tension before stretching.
- →SupplementsMagnesiumCertaintyMediumSourceReference knowledgeComplementary
Magnesium supplementation may amplify foam rolling’s muscle-relaxing effects, particularly in people with subclinical deficiency.
How it works
The mechanisms this practice works through23 listed · 0 established- Fluid viscosityThixotropic effectsproposed
FR may reduce fluid viscosity in the treated muscle, skin, and fascia, reducing resistance to movement and facilitating flexibility gains.
- fascial tissuemyofascial releaseproposed
Pressure from foam roller deforms tissues and alters viscosity, reducing scar tissue adhesions and improving tissue mobility.
- Ankle dorsiflexion range of motionSoft tissue elasticity and stretch toleranceproposed
Foam rolling increases soft tissue elasticity and stretch tolerance, leading to enhanced ankle dorsiflexion.
- Antagonist muscle activityNeural modulation (reciprocal inhibition)proposed
Authors suggest agonist muscle activity during active motion may modulate antagonist muscle activity through reciprocal inhibition and other neural pathways; this is a proposed explanation, not a measured mechanism.
- BDNF synthesis and secretion in serumMechanotransductionproposed
The authors propose that mechanical irritation of skin, fascia and muscle during roller massage stimulates BDNF synthesis via mechanotransduction, based on their observed serum BDNF increase.
- Contralateral homologous musclePain perceptionproposed
Increased pain tolerance (stretch tolerance) in the contralateral limb after unilateral FR, leading to increased ROM.
- Cutaneous receptors in fasciaCutaneous receptor activationproposed
Pressure applied to soft tissue during foam rolling may activate cutaneous receptors located in the fascia to produce stretch tolerance and reciprocal inhibitions, leading to decreased tension and increased fascia flexibility.
- FasciaFascial thixotropic propertyproposed
Flexibility increase after SMR is attributed to changes in the thixotropic property of the fascia, promoting a more fluid-like form, leading to restoration of soft tissue extensibility and greater flexibility.
- Fascial adhesions and scar tissueFascial releaseproposed
Myofascial release breaks up scar tissue and adhesions, promoting collagen synthesis and tissue remodeling.
- Femoral and popliteal veinsVenous blood flowproposed
FRI increased mean and peak blood flow velocities in femoral and popliteal veins, likely by promoting blood return through engaging bone joints and deep veins and establishing a pressure gradient.
- Intrafascial mechanoreceptorsMechanical pressure on fasciaproposed
Foam rolling applies mechanical pressure to the fascia, activating intrafascial mechanoreceptors, which via the central and autonomic nervous systems help reduce muscle and fascia tone, improve circulation, and decrease inflammation.
- Lactate clearanceIncreased blood flowproposed
Mechanical pressure from rolling increases blood and lymph flow, accelerating removal of lactate from the blood.
- Muscle blood flowBlood flowproposed
VFR increases blood flow, contributing to a better environment for muscle recovery by removing inflammatory substances.
- Muscle stiffnessNeuromuscularproposed
Foam rolling may decrease muscle stiffness, which could affect force production. The review discusses that decreased muscle stiffness can negatively affect force production, but the effects of foam rolling on stiffness are inconsistent across studies.
- Muscle temperatureWarm-up effectsproposed
Any activity that increases muscle temperature may enhance ROM and reduce stiffness, potentially explaining the lack of difference between foam rolling/stretching and other warm-up interventions.
- Muscle-tendon compliance and elastic energy storageFascial and musculotendinous mechanicsproposed
The authors propose that foam rolling induces moderate muscle compliance through increased temperature, improving the musculotendinous unit's ability to store and generate elastic energy. This was not measured directly, and the authors state that ultrasound and EMG were not used.
- Nociceptive pathwaysPain reduction via descending inhibitory pathwaysproposed
SMR may reduce pain perception through activation of descending inhibitory neural pathways and decreased nociceptor activation, which may contribute to attenuated cardiovascular reactivity.
- Pain pressure threshold and pain tolerance (stretch tolerance)Pain modulationproposed
FR intervention may increase pain pressure threshold and pain tolerance, potentially through stimulation of sensory neurons including Ruffini and Pacinian receptors, which may inhibit sympathetic activity and induce muscle relaxation.
- Plantar fasciaFascial tissue mechanicsproposed
Authors propose that foam-roller and rubber-ball plantar stimulation may act through fascial release and tension regulation; this is the authors' hypothesis and was not measured in the trial.
- Pressure pain thresholdsLocal tissue and central endogenous pain modulationproposed
Authors hypothesize that local hypoalgesic effects may be due to changes in fascial and muscle tissue, whereas remote effects may be influenced by central endogenous pain modulation; this is a hypothesis, not a demonstrated mechanism.
- Superficial back line tissues and cervical range of motionMyofascial chain transmission and possible neurophysiological mechanismsproposed
The authors propose that remote cervical ROM gains without a thermal change may reflect force transmission through myofascial chains, or alternative mechanisms such as neurophysiological adaptations, which they state require further investigation.
- muscle stiffnessmyofascial releaseproposed
Foam rolling reduces muscle stiffness, increasing joint flexibility and ROM.
- posterior muscular chain fasciafascial mechanoreceptor stimulationproposed
The authors propose that plantar pressure stimulates fascial mechanoreceptors, producing transitory facilitation of the whole posterior chain via viscoelastic properties of fascia. This is a hypothesis, not measured in the study.
Variations
5 documentedTypical protocol
135 protocolsEstimatedAcross every study of this practice, whatever the variation.
5 min · 3×/week
- Course
- 6 weeks
- Rounds
- 2–4
- Sets
- 3
- Reps
- 1–30
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 38 repeated-course and 94 single-session protocols
93% of the corpus contributed
General Muscle Recovery Routine
Beginner9/1015–18 min · 3 times a week
General Muscle Recovery Routine
Beginner9/1015–18 min · 3 times a week15–18 min · 3 times a week
From studies- How often
- 3 times a week
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Moderate
This full-body routine covers the calves, hamstrings, quadriceps, glutes, and upper back, using moderate pressure and 30-60 seconds per muscle group. Tender spots are held for 20-30 seconds rather than rolled rapidly.
Equipment: foam roller
As studied
8 protocolsEstimatedThe protocol the studies of this variation actually used.
15–18 min
- Course
- 8 weeks
- Longest single session studied
- 24 min
- Rounds
- 1–5
- Sets
- 1
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 2 repeated-course and 6 single-session protocols
Derived from3380172033992244342030363476970436834155+3 more in Sources
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Place the foam roller on the floor and position the target muscle group on top of it.
- Using your arms and legs, slowly roll your body back and forth so the roller moves along the length of the muscle.
- Apply steady, moderate pressure, aiming for a discomfort level of about 6-7 out of 10 on a pain scale.
- When you find a particularly tender spot, pause and hold for 20-30 seconds until the sensation begins to ease.
- Spend 30-60 seconds on each muscle group, including calves, hamstrings, quadriceps, glutes, and upper back.
- Breathe deeply and slowly throughout the session to help your muscles relax.
Cues
- · Keep your core engaged to maintain stability.
- · Avoid rolling directly over joints or bones.
- · Relax the muscle being rolled as much as possible.
Common mistakes
- Rolling too fast, which prevents the muscle from releasing.
- Holding your breath due to discomfort.
- Applying excessive pressure that causes you to tense up.
Studied protocols11 on file
- 18 min· 4×/week· 7 weeks· n=20· A repeated coursePMID 39329748
- 15 min· 7×/week· 8 weeks· n=52· A repeated coursePMID 37869759
- 1 week· n=37· A repeated coursePMID 38432810
- 7 weeks· n=27· A repeated coursePMID 40613056
- 15 min· n=16· Single sessionsPMID 33801720
- 10 min· Rounds 5· n=13· Single sessionsPMID 33992244
Pre-Workout Activation
Beginner8/103–5 min · As needed
Pre-Workout Activation
Beginner8/103–5 min · As needed3–5 min · As needed
Editorial- How often
- As needed
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Moderate
This brief warm-up targets the muscles planned for the workout, using a fluid, faster rolling pace for 30-60 seconds per muscle. The routine pairs rolling with dynamic stretches for the same muscles; prolonged pressure on tender spots may temporarily reduce power output.
Equipment: foam roller
As studied
6 protocolsEstimatedThe protocol the studies of this variation actually used.
5 min
- Course
- 0.4 weeks
- Rounds
- 3.2–7.5
- Sets
- 4–5
- Reps
- 1
- Intensity
- Moderate
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 1 repeated-course and 5 single-session protocols
Derived from2904311031775121395909053964060540700185+1 more in Sources
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Identify the primary muscles you will be training in your session.
- Position the foam roller under the first muscle group.
- Roll at a moderate pace, about one inch per second, for 30-60 seconds per muscle.
- Focus on the belly of the muscle, avoiding prolonged pressure on tendons.
- Perform 2-3 sets per muscle group with short rest periods.
- Follow the foam rolling immediately with dynamic stretches for the same muscles.
Cues
- · The goal is to feel invigorated, not to cause deep tissue release.
- · Keep the movement fluid and continuous.
- · Combine with active movements like leg swings between sets.
Common mistakes
- Spending too long on tender spots, which can temporarily reduce power output.
- Using a pressure that is too intense for a warm-up.
- Skipping the subsequent dynamic stretching.
Studied protocols6 on file
- 5 min· 7×/week· 0.4 weeks· Rounds 1· n=60· A repeated coursePMID 40700185
- 5 min· 5 × 1· n=32· Single sessionsPMID 29043110
- 3.8 min· Rounds 5· n=40· Single sessionsPMID 31775121
- 4 min· Rounds 15· n=18· Single sessionsPMID 39590905
- 4 min· Rounds 4, Sets 4· n=14· Single sessionsPMID 39640605
- 5 min· n=32· Single sessionsPMID 40870532
Lower Body Flexibility Flow
Beginner8/1010–15 min · 3 times a week
Lower Body Flexibility Flow
Beginner8/1010–15 min · 3 times a week10–15 min · 3 times a week
Editorial- How often
- 3 times a week
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
This flow works through the calves, hamstrings, quadriceps, glutes, and iliotibial band, spending 60 seconds on each muscle group. Its directions caution against rolling directly over the knee or ankle joint and note that excessive pressure on the iliotibial band can cause bruising.
Equipment: foam roller
As studied
3 protocolsMeasuredThe protocol the studies of this variation actually used.
7–15 min
- Longest single session studied
- 15 min
- Rounds
- 1
- Format
- Individual
- Supervision
- Instructor-led
Single sessions · 0 repeated-course and 3 single-session protocols
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Begin with the calves. Place the roller under one ankle, cross the other leg over it for added pressure, and roll from ankle to just below the knee.
- Move to the hamstrings. Sit on the roller with it placed under your thighs and roll from just above the back of the knee to the glutes.
- For the quadriceps, lie face down with the roller under the front of one thigh, and roll from hip to knee.
- Target the glutes by sitting on the roller, crossing one ankle over the opposite knee, and leaning into the glute of the crossed leg.
- For the iliotibial band, lie on your side with the roller under your outer thigh and roll from hip to just above the knee.
- Spend 60 seconds on each muscle group, using slow, controlled movements.
Cues
- · Keep your spine neutral and avoid overarching your back.
- · Use your hands and opposite leg to control the amount of pressure.
- · If a spot feels too intense, shift your weight slightly off the roller.
Common mistakes
- Rolling the IT band too fast or with too much pressure, which can cause bruising.
- Collapsing into the shoulder joint when rolling the IT band.
- Rolling directly on the knee or ankle joint.
Studied protocols4 on file
- 15 min· n=11· Single sessionsPMID 31297062
- 7 min· n=14· Single sessionsPMID 34079600
- 12 min· Rounds 1· n=16· Single sessionsPMID 41003588
- n=16· Single sessionsPMID 25647651
Targeted Trigger Point Release
Intermediate7/101–3 min · 2 times a week
Targeted Trigger Point Release
Intermediate7/101–3 min · 2 times a week1–3 min · 2 times a week
From studies- How often*
- 2 times a week
- Intensity
- High
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Moderate
Instead of rolling back and forth, this technique holds steady pressure on one localized tender spot for 30-90 seconds, then releases the pressure and gently stretches the muscle. The directions describe a discomfort level of 6-7 out of 10 and note that the sensation should not be sharp or electrical pain.
Equipment: foam roller
not for children,caution for older adults
As studied
20 protocolsEstimatedThe protocol the studies of this variation actually used.
2 min · 2×/week
- Course
- 6 weeks
- Longest single session studied
- 3 min
- Rounds
- 1.8–3
- Sets
- 2.8–3
- Reps
- 4–10
- Format
- Individual
- Supervision
- Instructor-led
Courses and single sessions · 3 repeated-course and 16 single-session protocols
Derived from2588386929855449298849723010030030741873+15 more in Sources
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- Use your hands or the roller to locate a distinctly tender nodule or tight band within a muscle.
- Position the foam roller directly on this trigger point.
- Lower your body weight onto the roller to apply direct, static pressure to the spot.
- Adjust the pressure to reach a discomfort level of 6-7 out of 10.
- Hold this position without moving for 30-90 seconds, or until you feel a significant release in tension.
- Slowly release the pressure and gently stretch the muscle.
Cues
- · Breathe deeply and visualize the knot melting away.
- · The sensation should be a 'good hurt,' not sharp or electrical pain.
- · You may feel a referral sensation in another area, which is normal.
Common mistakes
- Applying too much pressure too quickly, causing the muscle to guard.
- Rolling back and forth over the trigger point instead of holding static pressure.
- Holding your breath, which prevents relaxation.
Studied protocols27 on file
- 2 min· 7×/week· 0.4 weeks· Rounds 1· n=16· A repeated coursePMID 29884972
- 2×/week· 26 weeks· Rounds 2· n=32· A repeated coursePMID 41745684
- 2×/week· 6 weeks· n=40· A repeated coursePMID 42825853
- 20 weeks· n=66· A repeated coursePMID 28139112
- 1.5 min· Sets 3· n=11· Single sessionsPMID 25883869
- 1 min· Rounds 3, Sets 3· n=38· Single sessionsPMID 29855449
Foot and Plantar Fascia Relief
Beginner7/105–9 min · Daily
Foot and Plantar Fascia Relief
Beginner7/105–9 min · Daily5–9 min · Daily
From studies- How often
- Daily
- Intensity
- Moderate
- Time of day
- Any time
- Where
- Indoors
- Research depth
- Minimal
This routine uses a small roller or ball to move from the ball of the foot to the heel, followed by a stretch that pulls the toes toward the shin. It includes 2-3 minutes of rolling the sole of each foot and advises starting with light pressure and increasing it as tolerated.
Equipment: small foam roller or massage ball
As studied
3 protocolsMeasuredThe protocol the studies of this variation actually used.
3–9 min
- Longest single session studied
- 9 min
- Rounds
- 3
- Sets
- 3
Single sessions · 0 repeated-course and 3 single-session protocols
How it's done6 steps · 3 cues · 3 common mistakes
A general description of the practice, not instruction or medical advice.
Steps
- While seated, place a small foam roller or ball under the arch of one foot.
- Apply gentle to moderate downward pressure and slowly roll the object from the ball of the foot to the heel.
- Spend 2-3 minutes rolling the entire sole of the foot.
- Pause and hold pressure on any particularly tender spots for 20-30 seconds.
- After rolling, perform a static plantar fascia stretch by pulling the toes back toward the shin.
- Repeat on the other foot.
Cues
- · Start with light pressure and gradually increase as tolerated.
- · Keep the movement slow and deliberate.
- · Combine with ankle circles to further improve mobility.
Common mistakes
- Using a roller that is too large to effectively target the foot's contours.
- Applying excessive pressure that causes you to tense the foot muscles.
- Neglecting to stretch the calf muscles, which can contribute to foot tightness.
Studied protocols3 on file
- 3 min· n=10· Single sessionsPMID 32050162
- 9 min· Rounds 3, Sets 3· n=17· Single sessionsPMID 37398969
- 8 min· n=18· Single sessionsPMID 41185700
How to start
Community experience
Based on 363 public posts from Reddit, YouTube, Bluesky, and Hacker News.
What people report it did
18 outcomes mentioned across 363 public reports. A report often mentions several, so these counts do not add up to the total.
Reported benefits13
- Muscle Soreness Reduction (DOMS)74 mentions
- Flexibility Improvement53 mentions
- Physical Function39 mentions
- Chronic Pain Reduction37 mentionsnot studied
- Muscle Recovery Acceleration28 mentions
- Muscle Relaxation25 mentions
- Posture Improvement11 mentions
- Muscle Cramp Relief8 mentionsnot studied
- Sleep Quality Improvement7 mentions
- Physical Strength Increase7 mentions
- Analgesic Effect5 mentions
- Joint Health Improvement5 mentions
- Injury Risk Increase5 mentions
Reported side effects5
- Pain24 mentions
- Muscle Ache (Myalgia)20 mentions
- Bruising (Ecchymosis)not studied
- Injury Risk Increasenot studied
- Muscle Tensionnot studied
What people report doing
Counted from public posts and videos, not from a survey. Each figure counts the posts that mentioned it — most reports say nothing about schedule.
How often9 mentions
Intensity8 mentions
Where14 mentions
When2 mentions
Session lengthas written
How long they've practisedas written
References
150 screened · 146 analysed · 147 listed below
Studies and sources cited on this page. Evidence quality varies — check the grade on each.
- Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis.J Sport Health Sci2024Meta-analysisAn=1134
- Static Stretch Training versus Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis.Sports Med2024Meta-analysisA
- Preventive effect of foam rolling on muscle soreness after exercise: A systematic review and meta-analysis.J Bodyw Mov Ther2024Meta-analysisAn=515
- A comparison of a single bout of stretching or foam rolling on range of motion in healthy adults.Eur J Appl Physiol2022Meta-analysisAn=411
- Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis.Sports Med2022Meta-analysisAn=290
- Effects of Self-Myofascial Release on Athletes' Physical Performance: A Systematic Review.J Funct Morphol Kinesiol2024Systematic reviewBn=517
- The effect of foam rolling on local and distant pain sensitivity assessed with pressure pain thresholds in healthy participants and musculoskeletal pain patients: A systematic review.J Bodyw Mov Ther2024Meta-analysisB
- Acute effects of foam roller or stick massage on indirect markers from exercise-induced muscle damage in healthy individuals: A systematic review and meta-analysis.J Bodyw Mov Ther2023Meta-analysisBn=151
- Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials.Int J Environ Res Public Health2022Systematic reviewB
- Does Vibration Foam Roller Influence Performance and Recovery? A Systematic Review and Meta-analysis.Sports Med Open2022Systematic reviewBn=236