Mixed
Post-rolling (post-exercise foam rolling) slightly attenuates exercise-induced decreases in sprint and strength performance and reduces perceived muscle pain, but has trivial effects on jump performance recovery.
Use foam rolling after workouts to help manage muscle soreness and slightly preserve your sprint and strength capabilities for subsequent sessions. Do not expect it to restore your vertical jump or max strength quickly. It is a useful tool for comfort and minor performance preservation, not a magic recovery bullet.
Post-rolling slightly attenuated exercise-induced decreases in sprint (+3.1%, g = 0.34) and strength performance (+3.9 %, g = 0.21). It also reduced muscle pain perception (+6.0%, g = 0.47), whereas its effect on jump performance (−0.2%, g = 0.06) was trivial.
Why this rating
Meta-analysis of 7 post-rolling studies; results for performance were not statistically significant (p>0.05) but pain reduction was.
Source
A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery
Thimo Wiewelhove et al. · Frontiers in Physiology · 2019
DOI 10.3389/fphys.2019.00376
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- Pre-rolling with foam rollers provides a small but statistically significant improvement in sprint performance (+0.7%) and flexibility (+4.0%), while having negligible effects on jump and strength performance.Good
- Cylindrical foam rollers are more effective than roller massagers (bars/sticks) for recovering strength performance post-exercise, though device type does not significantly impact pre-rolling performance gains.Moderate
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