Three systematic reviews focused on foam rolling. As opposed to single case studies, these systematic reviews compare already published studies and therefore give an overview as well as interpret the singular results. In the hierarchic medical system which is based on hard evidence these studies are granted a huge relevance and reliability.
*Source references in comment section
All three systematic reviews came to the same three conclusions:
1.) Mobility:
Foam rolling with for example a BLACKROLL® does support mobility of joints – at least for a short period. The effects affiliated with foam rolling are comparable with the effects of classic stretching, done over a similar number of minutes.
2.) Athletic performances:
Other than classic stretching, foam rolling does not cause negative repercussions in terms of athletic performances right after the exercises. It even does not affect performances in high speed strength and quickness.
3.) Regeneration:
Foam rolling stimulates regeneration after an intense athletic strain increasing and fastening regenerative processes. The so-called muscle ache (recently called fascia ache) can be reduced and shortened by myofascial self-treatments.
