PMID 31681002

Research
All papers

Self-Myofascial Release Effect With Foam Rolling on Recovery After High-Intensity Interval Training

Laffaye G, Da Silva DT, Delafontaine A

Question

Does self-myofascial release with a foam roller after a Tabata squat HIIT session improve DOMS, range of motion, and biomechanical jump recovery?

Summary

After a Tabata squat workout in trained young men, foam rolling one leg reduced delayed muscle soreness and improved hip range of motion, but it did not restore jump performance over the next 48 hours.

Methodology

  • Healthy trained young male boxers.
  • 20 participants.
  • Bodyweight squats and foam rolling.
  • Work intervals: 20 s air squats.
  • Recovery: 10 s rest.
  • Intensity: Maximal squat repetitions; foam rolling 7/10 VAS.
  • 4 min Tabata plus warm-up and foam rolling.
  • Single session.
  • Single session with 48 h follow-up.
  • Within-subject controlled recovery experiment
  • DOMS, Jump performance, Range of motion, and Exertion were tracked.

Outcomes

DOMS

Foam rolling reduced soreness more than the unmassaged control leg.

Foam-rolling effect p<0.05; interaction p<0.002.

Improved

Jump recovery

Foam rolling did not restore jump performance, power, force, or leg stiffness.

No massage effect or interaction for key jump outcomes.

No clear change

HIIT fatigue

The Tabata squat session reduced jump performance and increased soreness.

Squat jump height p<0.00001; DOMS p<0.0001.

Safety concern

Hip ROM

Hip range of motion increased over follow-up, but massage-specific effects were limited.

Hip active extension ROM p<0.0001; no massage effect reported.

Improved

Insights

  • Foam rolling can be positioned as soreness relief, not performance restoration.
  • A 4-minute Tabata squat session can meaningfully impair jump performance for 48 h.
  • Recovery content should distinguish pain perception from readiness to perform.

Limitations

  • No placebo or sham foam-rolling group
  • Male trained boxers only
  • Single acute protocol
  • Blinding was not possible
  • Only 48 h follow-up

Safety

  • No adverse events or injuries were reported.
  • DOMS increased after HIIT and was measured as a recovery/safety-relevant symptom outcome.
  • Participants with lower-limb pain, recent pathology, lower-limb surgery, or lower-limb injury during the protocol were excluded.