Last year we reported on a study that showed that using a foam roller before a workout increased range of motion without decreasing power, suggesting that foam rolling could substitute for pre-run static stretching. Now there's evidence a post-workout roll might also be a good idea.

In a study that will be published in Medicine & Science in Sports & Exercise, 20 men did a workout of ten sets of 10 squats, with each squat at 60% of their one-rep max. Afterward, half of them did 20 minutes of foam rolling on their legs, and the other half followed their usual post-workout routine.

Researchers measured things like muscle soreness, range of motion, and vertical leap 24, 48, and 72 hours after the hard workout.

By all measures, the foam-roller group fared better in the days after their hard workout. They not only had less soreness at all times, but their soreness peaked 24 hours after the workout, while muscle soreness peaked 48 hours after the workout in those who didn't foam roll. The foam-roller group also performed better in tests of vertical leap, range of motion, and muscle contraction.

All of these findings suggest that the post-workout foam rolling helped to speed recovery. In theory, this should allow a higher level of training.

The videos below show foam rolling routines specific to runners.

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Scott Douglas Scott is a veteran running, fitness, and health journalist who has held senior editorial positions at Runner’s World and Running Times.

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