Does Foam Rolling Improve Recovery? A Physical Therapy Perspective on Longevity and Movement Health in NYC
Foam rolling has become a staple in many athletes' warm-up and cool-down routines, with promises of faster recovery, increased flexibility, and improved performance. But how effective is it, really? As physical therapists in NYC dedicated to promoting longevity and optimal movement health, we’re often asked whether foam rolling is worth the time. The short answer: it depends on your goals and how you use it.
A recent study involving 20 professional male soccer players investigated the effects of foam rolling on hamstring recovery after a high-intensity endurance test (Yo-Yo Intermittent Recovery Test). Participants were divided into two groups: one performed five 45-second sessions of foam rolling on the hamstrings post-exercise, while the control group rested. Researchers then assessed muscle contractility and flexibility using tensiomyography (TMG), a non-invasive method for measuring muscle response.
Key Findings from the Study:
No significant differences were found between the foam rolling and control groups in muscle contractility metrics (e.g., contraction time, delay time, displacement).
No significant improvements were noted in hamstring flexibility.
In short, this specific study did not find evidence that post-exercise foam rolling improved muscle function or flexibility in the short term. However, this doesn’t mean foam rolling is useless. Let’s dig deeper.
Understanding Foam Rolling: Beyond the Surface
Foam rolling is a form of self-myofascial release (SMR), designed to alleviate muscle tightness, reduce trigger points (aka "knots"), and enhance range of motion. It's frequently used by physical therapists and trainers as a recovery and warm-up tool.
While the above study casts doubt on the immediate physiological effects of foam rolling on muscle contractility and flexibility, a broader look at the research provides more context:
A meta-analysis published in the International Journal of Sports Physical Therapy found that pre-exercise foam rolling can lead to small improvements in sprint performance (0.7%) and flexibility (4.0%). Post-exercise foam rolling helped reduce delayed onset muscle soreness (DOMS) and slightly reduced strength loss. (Wiewelhove et al., 2019)
Another review in the Journal of Bodywork and Movement Therapies emphasized that foam rolling may improve arterial function, decrease perceived pain, and potentially support recovery by improving localized circulation. (Aboodarda et al., 2015)
Clearly, while foam rolling may not dramatically change your muscle’s physiology in the short term, it does offer benefits when incorporated consistently and strategically.
Why It Matters for Physical Therapy in NYC and Long-Term Movement Health
Movement is medicine. At Zero Point One Physical Therapy in NoMad, NYC, our goal is to keep people moving well for life—without pain and with purpose. While foam rolling won’t replace a personalized strength program or targeted manual therapy, it can serve as a helpful tool within a comprehensive movement health strategy.
Longevity isn’t just about living longer—it’s about thriving longer. Maintaining joint mobility, muscle elasticity, and healthy circulation all play a role in keeping the body functional as we age. Foam rolling can contribute to:
Reduced Muscle Soreness – Helping people return to activity sooner and more comfortably.
Improved Range of Motion – Especially when combined with dynamic stretching and strength training.
Body Awareness and Connection – Encouraging people to pay attention to tightness or asymmetries that may need attention.
Practical Takeaways: How to Use Foam Rolling Effectively
1. Use it Before Your Workouts Foam rolling before physical activity can serve as a neuromuscular primer. Spend 30-60 seconds per major muscle group to improve tissue quality and range of motion. Focus on areas that feel tight, like the quads, hamstrings, calves, or glutes.
2. Use it After Workouts for Recovery Though it may not change muscle structure in the short term, foam rolling post-workout can reduce perceived muscle soreness and support recovery. Combine it with deep diaphragmatic breathing to tap into the parasympathetic nervous system (rest and digest mode).
3. Pair Foam Rolling with Mobility and Strength Work Foam rolling can temporarily increase joint range of motion, making it an ideal precursor to mobility drills and movement prep. For example, foam roll the quads, then go into a dynamic hip flexor stretch, and finish with active lunges or split squats.
4. Make It a Habit, Not a Cure-All Foam rolling shouldn’t replace proper programming, recovery, or sleep. Use it as a supplement to a well-rounded movement and recovery plan.
Final Thoughts: Don’t Dismiss the Roll
Foam rolling might not make your muscles contract faster or instantly improve flexibility post-exercise, but its indirect benefits can still support a movement-rich lifestyle. In physical therapy, we view tools like foam rolling not as magic bullets, but as part of a greater strategy to maintain movement quality and resilience.
When used with intention—especially in conjunction with strength training, mobility work, and sound recovery practices—foam rolling can support your body’s ability to move well, recover faster, and perform at its best for the long haul.
If you're tired of dealing with chronic soreness or stiffness and want a personalized plan for moving and feeling better, we're here to help.
Book a FREE Phone Consult with Our Team at Zero Point One Physical Therapy in NYC.
We specialize in one-on-one physical therapy, performance training, and strength and conditioning for beginners in NYC who want to improve movement health, pain relief, and long-term longevity.