Journal of Strength and Conditioning Research Publish Ahead of Print

DOI: 10.1519/JSC.0000000000002277

The Effects of Foam Rolling as a Recovery Tool in Professional Soccer Players.

Running head: Foam Rolling in Soccer Players

Ezequiel Rey1,*, Alexis Padrón-Cabo1, Pablo B. Costa2, and Roberto Barcala-

D
Furelos1

TE
1
Faculty of Education and Sport Sciences, University of Vigo, Pontevedra, Spain
2
Human Performance Laboratory, Center for Sport Performance, Department of

Kinesiology, California State University, Fullerton, CA

EP
*Corresponding author.

Faculty of Education and Sports Sciences, University of Vigo

C

Campus A Xunqueira s/n, Pontevedra 36005, Spain.

E-mail: zequirey@uvigo.es
C

Telephone: 986801700

Fax: 986801701
A

Copyright ª 2017 National Strength and Conditioning Association

Abstract:

Foam rolling (FR) is a common strategy used after training and competition by players.
However, no previous studies have assessed the effectiveness of FR as recovery tool in sports
populations. The aim of this study was to examine the effectiveness of FR (20 minutes of foam
rolling exercises on quadriceps, hamstrings, adductors, gluteals, and gastrocnemius) and passive
recovery (20 minutes sit on a bench) interventions performed immediately after a training
session on Total Quality Recovery (TQR), perceived muscle soreness, jump performance,
agility, sprint, and flexibility 24 hours after the training. During 2 experimental sessions, 18
professional soccer players (age 26.6 ± 3.3 years; height: 180.2 ± 4.5 cm; body mass: 75.8 ± 4.7
kg) participated in a randomized fully controlled trial design. The first session was designed to
collect the pre-test values of each variable. After baseline measurements, the players performed
a standardized soccer training. At the end of training unit, all the players were randomly

D
assigned to the FR recovery group and the passive recovery group. A second experimental
session was carried out to obtain the posttest values. Results from the between-group analyses
showed that FR had a large effect on the recovery in agility (Effect Sizes [ES]= 1.06), TQR
(ES= 1.08), and perceived muscle soreness (ES= 1.02) in comparison to passive recovery group

TE
at 24 h post-training. Thus, it is recommended soccer coaches and physical trainers working
with high-level players use a structured recovery session lasting from 15 to 20 min based on FR
exercises that could be implemented at the end of a training session to enhance recovery
between training loads.

Keywords: Self-myofascial release; perceived pain; Performance; fatigue; warm-down; passive recovery.
EP
INTRODUCTION

Soccer is a strenuous contact team sport that integrates technical, tactical, and physical

skills (34). Match analysis and physiological monitoring showed soccer involves
C

intermittent high-intensity short-duration activities such as sprinting, jumping,

dribbling, tackling, and kicking (26). Time-motion analysis studies reported that during
C

a 90-min match, an elite player can cover 10–12 km, attaining approximately 80–90%

of maximal heart rate and 70–80% of maximal oxygen uptake (34). As a result, the
A

majority of the body’s physiological systems are stressed during the course of a game

and often also by strenuous training programs (27), that may predispose some players to

suffer acute fatigue (22) and overload injuries (1), especially during congested fixture

periods where players are required to compete and train repeatedly within a short time

frame (22).

Copyright ª 2017 National Strength and Conditioning Association

Previous studies (12,23) demonstrated that the time required to restore metabolic

homeostasis, muscle trauma and anaerobic performance decrements after a competitive

match took at least 48-72h of rest, which may be extensive when teams are immersed in

short periods of match congestion. For example, biochemical markers of muscle

damage, such as creatine kinase (CK) and inflammatory markers, persist more than 72 h

(12,23), physical performance decrements (as evidenced by the large deceases in jump

D
and sprint performance, and in isokinetic knee extension and flexion peak torques) are

present for 24-96 h post-competition (12,23,37). Therefore, the capacity to recover from

TE
intense training and competition is considered an important determinant of soccer

success (29). For this reason, technical and medical staff should implement effective

recovery strategies to enhance performance and reduce the incidence of muscle damage,

the symptoms of overtraining, and lower limb injuries (29).

EP
To accelerate the recovery process, different post-exercise strategies have been

suggested (1) and broadly classified into active or passive recovery (3). In the soccer
C

specific scientific literature, the efficacy of several recovery methods have been

analysed and discussed (29), such as stretching (19,36), low-intensity aerobic activity
C

(28), cold-water immersion (31), or neuromuscular electrical stimulation (35). However,

there are widely used methods in practice that do not yet have specific evidence in
A

soccer players (e.g., massage, sauna, foam rolling (FR), and whole-body cryotherapy)

(28). FR is an emerging recovery method, based on self-myofascial release (33), with

several proposed physiological effects, similar to those of massage, that may assist in

recovery from fatigue, including the ability to improve arterial function, improving

vascular endothelial function, reducing muscle soreness, and decreasing

parasympathetic nervous system activity (2).

Copyright ª 2017 National Strength and Conditioning Association

During FR, individuals use their own body mass on the foam roller to exert pressure on

the affected soft tissue that stimulates the Golgi tendon unit and decreases muscle

tension (13). To our knowledge, there are only three studies that have analysed the

effects of foam rolling on recovery (6,17,25). Generally, published research has shown

the effectiveness of FR on recovery reporting reductions in muscle soreness (6,17,25)

D
and performance improvements in sprint (25), jump (17,25), agility (25), muscle

activation (17), and passive and dynamic range of motion (17) in comparison with

TE
various control conditions.

FR is a common recovery strategy used after competition and training by athletes and

players. However, to our knowledge, no previous studies have assessed the

EP
effectiveness of foam rolling for recovery from soccer-specific training. Thus, the

purpose of this research was to examine whether foam roller was an effective tool to aid

in the recovery of male professional soccer players. We specifically addressed the

C

effects of FR on muscle soreness, perception of recovery, sprint, agility, vertical jump,

and range of motion. On the basis that myofascial release may accelerate the return of
C

homeostasis in exercised muscle, we hypothesized that self-massage with foam roller

would promote greater recovery-related effects compared with a control group.

A

Copyright ª 2017 National Strength and Conditioning Association

METHODS

Experimental Approach to the Problem

This study used a 2-group, randomized controlled trial design, including 2 experimental

sessions (Figure 1), to compare the effects of 2 posttraining recovery modalities on

anaerobic performance, flexibility, and subjective ratings 24 hours after a training

session. It was considered that examining elite soccer players during their actual

D
training period would increase the relevance and the applicability of the results. The two

recovery modalities were as follows: (a) FR exercises and (b) passive recovery. During

TE
testing sessions, the participants were required to wear the same athletic equipment and

measurements were conducted at the same time of the day to minimize the effect of

diurnal variations on the selected parameters during the two experimental sessions.

Before each testing session, players complied with the following pre-test guidelines: (a)
EP
not consume any energy/performance-enhancing drinks or supplements 48 h prior to

testing; (b) not consume beverages containing caffeine or alcohol at least three hours

before testing; and (c) not consume food at least two hours prior to testing.
C

Additionally, the first experimental session was performed after 72 hours of rest. Before

anaerobic testing, all participants performed 10 minutes of standardized warm-up

C

comprising 5 minutes of submaximal running with and without change of direction,

followed by 2 minutes of light dynamic stretching (10 repetitions for hamstrings,

A

quadriceps, and calf muscles) and by short distance accelerations (3 submaximal sprints,

progressing to 90% of their maximal velocity for the shuttle distance [30 + 30 m]). This

routine was supervised by the team’s physical trainer before the tests.

****Figure 1 near here****

Copyright ª 2017 National Strength and Conditioning Association

Subjects

Eighteen Spanish professional soccer players volunteered for this study (Mean ± SD;

age= 26.6 ± 3.7 years; height= 180.5 ± 4.55 cm; weight = 75.8 ±4.7 kg; body fat

percentage= 10.2 ± 0.8; 1RM back squat= 156.7 ± 24.9 kg; VO2 peak= 61.2 ±4.2 ml-1

kg-1 min-1). All participants were classified as experienced soccer players with 14.8 ±

2.6 years of systematic soccer training. Subjects were randomly assigned to

D
experimental (FR) (n = 9) or control (n = 9) group (Table 1). The players regularly

performed 5-6 weekly soccer sessions with their team and on average exercised 10 ± 1.7

TE
h·wk-1 in their normal training cycle. The team also regularly competed one official

match per week. The investigation took place during the mid-season. At the time of the

investigation, players were performing six weekly training sessions. In this period,

training emphasis was as follows: 15% aerobic conditioning consisting of aerobic game-
EP
related training and small-sided soccer games, 20% sport-specific strength training

(plyometrics, resisted sprint training, and contrast training), 15% anaerobic game-

related training consisting of high-intensity short sprint drills, agility-based drills and
C

speed endurance drills, and 50% tactical training and set plays. Only players who

participated in full training were considered for inclusion. Exclusion criteria were
C

injuries resulting in loss of one or more soccer matches/training sessions in the

preceding three months prior to the start of data collection. None of the participants had
A

previous experience of FR exercises. The study was approved by the Institutional

Review Board for the Protection of Human Subjects. Prior to participation, the

investigator informed all subjects as to the benefits and possible risks associated with

the participation in the investigation and all subjects read and signed a written informed

consent document indicating their voluntary participation.

Copyright ª 2017 National Strength and Conditioning Association

 ****Table 1 near here****

Procedures

Two consecutive experimental sessions were organized during the in-season period

(January). The participants were required to arrive in a rested state at the same time

each morning during the 2 experimental sessions (with 24 h between sessions). The first

D
session was designed to collect the player’s subjective ratings and anthropometric

measurements (pretest). Immediately after, all players performed a standard soccer

TE
training consisting of a 60 minute program, including 1 set of 7 minutes of continuous

dribbling/passing combination play, 1 set of 6 minutes 6×3 “Rondo” game, 2 sets of 12

intervals of 15-s runs, interspersed with 15-s of passive rest between repetitions and 5

min of passive recovery between sets, and 2 sets of 15 minutes of high intensity
EP
positional 9 vs. 9 game. To ensure the training load did not vary between FR and

control groups, at the end of the session players were asked to provide a rating of

perceived exertion (RPE), using Foster’s 0–10 scale (8). Each individual RPE value
C

was multiplied by the session duration to generate an RPE-load value (Arbitrary Units).

At the end of the training unit all, players were randomly assigned to the FR group or
C

the passive recovery group. A second experimental session was organized to obtain the

post-test values. Players performed the same test, administered in the same order as in
A

the first trial.

Vertical-Jump Performance. Countermovement jump (CMJ) test was performed on a

mobile contact mat (Ergo Jump Bosco System, Globus, Treviso, Italy) according to the

procedures proposed by Bosco et al. (4). Jump height was determined based on flight

time. Players were allowed 2 trials, with a 1-minute recovery period between. The trials

Copyright ª 2017 National Strength and Conditioning Association

were averaged for analysis (11,32). From standing position with the hands fixed on the

hips, the players were required to bend their knees to a freely chosen angle and perform

a maximal vertical jump as high as possible (30). The hands were held on the hips

during the jump to avoid any effect of arm-swing. The subjects were instructed to take-

off from both feet, with no initial steps or shuffling, and without pause at the base of the

squat. Participants were instructed to keep their body vertical throughout the jump,

D
avoiding undue lateral and frontal movements, to land with knees fully extended only

just for initial contact with the contact mat, and to bend their knees after landing. Any

TE
jump that was perceived to deviate from the required instructions was repeated.

5 and 10 m sprint test. Sprint time was measured by means of a dual infrared reflex

photoelectric cell system (DSD Laser System, León, Spain). Players began from a
EP
standing start, with the front foot 0.5 m from the first timing gate. Players were allowed

2 trials, with a 2 min recovery period between. The trials were averaged for analysis

(11,32). During the two experimental sessions, the participants were required to wear
C

the same shoes to avoid the effects from different athletic equipment.
C

T-Test. Photoelectric cells (DSD Laser System, León, Spain), placed on the starting

line, were used to measure the soccer players’ performance and to increase test
A

reliability. T-Test was administered using the protocol outlined by Munro and

Herrington (21). Participants performed two trials and the fastest time was used as the

T-Test score. When ready, players sprinted forward 9.14 m to touch the first cone. They

then side-shuffled 4.57 m to the left and touched the second cone. Next, they side-

shuffled 9.14 m to the right and touched a third cone, and then 4.57 m to the left, back

Copyright ª 2017 National Strength and Conditioning Association

to point where the first cone was, touching it again. Finally, participants back-pedaled

9.14 m, passing through the finish line.

Flexibility (Sit and Reach) Test. This test was used to assess the progress in the lumbar

and hamstring flexibility. The sit and reach test was performed according to the

procedure suggested by Wells and Dillon (40). Two trials were completed, with a pause

D
of 30 seconds between trials. The trials were averaged for analysis (11,32).

TE
Perceptual Measures. Two different perceptual measures were administered before the

training session and 24 hours after. The Total Quality Recovery (TQR) scale proposed

by Kenttä and Hassmén (14) was used to evaluate the player’s general perception of

recovery. Additionally, players rated their muscle soreness level on a visual analog
EP
scale (VAS) from 1 to 7 (1 = very, very good; 2 = very good; 3 = good; 4 = tender but

not sore; 5 = sore; 6 = very sore; and 7 = very, very sore) (20) using palpation of the

belly and the distal region of relaxed knee extensors and flexors in order to assess
C

delayed onset muscle soreness. The players had been familiarized with the instruments

for two months prior to the beginning of the study.

C

Diet Control and Fluid Intake. In the beginning of the two experimental sessions, the
A

subjects were provided with individual 250-ml water bottles and were instructed to

drink ad libitum before, during, and after the training. The players were instructed to

drink only from their own bottles. The food intake was standardized for all the players

during the entire study period. To assist with controlling diet, each participant was given

a meal plan composed by a nutritionist.

Copyright ª 2017 National Strength and Conditioning Association

Recovery Modalities. The recovery protocols were performed immediately at the end of

the first experimental training session (3 min approximately after training session). The

subjects in the FR group, using a high-density foam roller, performed five different

exercises, targeting muscle groups most used in soccer (quadriceps, hamstrings,

adductors, gluteals, and gastrocnemius). Players were instructed to begin with the foam

roller at the most distal portion of the muscle and to place as much of their body mass as

D
tolerable on the foam roller at all times. Players were advised to roll their body mass

back and forth across the foam roller as smoothly as possible at a cadence of 50 beats

TE
per minute (25). The subjects performed each of the five exercises on both the right and

left legs for two 45-s bouts each with a 15-s rest (25). Total FR time was 20 minutes.

The FR protocol was supervised by by two of the investigators. During passive

recovery, the players were instructed to sit on a bench for 20 minutes, according to the
EP
duration of the FR protocol. The players were instructed to not engage in any other form

of recovery procedure (i.e., massage, cold water immersion, etc.) during the two

experimental sessions.
C

Statistical Analysis

All variables were normally distributed (Shapiro Wilks test). Data are presented as
C

means with standard deviation (SD). A 2 (group: FR and control group) × 2 (time: pre,

post) repeated measures analysis of variance (ANOVA) were calculated for each
A

parameter. Partial eta squared (ηp2) effect sizes were calculated. An effect of ηp2≥ 0.01

indicates a small, ≥ 0.059 a medium, and ≥ 0.138 a large effect, respectively (10).

Additionally, Cohen’s d effect sizes (ES) for identified statistical differences were

determined. ES with values of 0.2, 0.5, and 0.8 were considered to represent small,

medium, and large differences respectively (7). In addition to this testing, for each

variable percentage difference in the change scores between FR and passive recovery

Copyright ª 2017 National Strength and Conditioning Association

from pre- to post-test were calculated. Reliability for test–retest trials was assessed

using intraclass correlation coefficients (ICCs), with a value of 0.7-0.8 being

questionable and > 0.9 being high (39). All statistical analyses were conducted using the

statistical package SPSS for Macintosh (version 21.0, Chicago, IL, USA).

RESULTS

D
The ICCs and their 95% confidence interval (CI95%) for CMJ height was 0.95 (CI95%:

0.94–0.97). The ICCs for 5 and 10 m sprint test were 0.96 (CI95%: 0.92–0.97) and 0.94

TE
(CI95%: 0.90–0.96), respectively. The ICCs for T-Test was 0.91 (CI95%: 0.87–0.93). The

ICCs for sit and reach test was 0.99 (CI95%: 0.97–0.99).

There were no significant differences in the training load between groups during the

training session (P = 0.872) (Figure 2).

EP
Table 2 displays mean and SD values as well as percent changes for CMJ, 5 m sprint,

10 m sprint, T-Test, sit and reach, TQR, and VAS before and after the FR and control

group interventions.
C

Vertical-Jump Performance

No significant time × group interactions were observed (P = 0.320). The statistical

C

analysis revealed a significant main effect of time (P = 0.036), indicating that CMJ

performance decreased in FR and control groups 24 h after training. No significant main

A

effect for group was detected (P = 0.461).

Copyright ª 2017 National Strength and Conditioning Association

5 and 10 m sprint test

Regarding sprint performance, there were no statistically significant differences for time

(P =0.109 and P = 0.200, for 5 and 10 m sprint, respectively) or group main effects (P

=0.964 and P = 0.583, for 5 and 10 m sprint, respectively) or time × group interaction

effects (P =0.795 and P = 0.369, for 5 and 10 m sprint, respectively) present.

D
T-Test

For the T-Test, there was a significant two-way interaction for time × group (P =

TE
0.038). Additionally, there was a significant main effect for time (P = 0.028). T-Test

performance was impaired from pre-intervention to post-intervention only in the passive

recovery group. Compared with the passive recovery group, FR had a large benefit (ES

= 1.06) in minimizing decrements in T-Test performance at 24 h post-training.

EP
Flexibility (Sit and Reach) Test

Our statistical analyses revealed no significant main effects of time (P = 0.162) and
C

group (P = 0.424) and no significant time × group interactions (P = 0.070) for the sit

and reach test.

C
A

Perceptual Measures

For the TQR and VAS, there was a significant two-way interaction for time × group (P

= 0.018 and P = 0.045, respectively). Additionally, there was a main effect for time in

TQR (P = 0.012) and VAS (P = 0.045). Significant impairments in TQR and VAS were

observed at 24 h post-training only in the passive recovery group. In addition, FR had a

Copyright ª 2017 National Strength and Conditioning Association

large effect on the recovery in TQR (ES = 1.08) and VAS (ES = 1.02) in comparison to

passive recovery group at 24 h post-training.

****Table 2 near here****

****Figure 2 near here****

D
DISCUSSION

Recovery tools such as a foam roller, broadly used in practical settings, can reduce

TE
physical performance decrements and attenuate muscle soreness, consequently

accelerating recovery (17,25). However, to the authors’ knowledge, this is the first

study investigating the performance and perceptual effects of immediate post-training

FR in professional soccer players. The main findings of this study were that: (a) passive
EP
recovery and FR after specific soccer training did not have a positive effect on CMJ

performance; (b) FR immediately after a soccer-specific training session was effective

as a recovery modality on agility (T-test), perceived lower limb muscle soreness, and
C

TQR as compared with passive recovery; and (c) no differences between FR and control

group were observed for sit-and-reach, or 5 m and 10 m sprints. Generally, although

C

there are several differences related to experimental protocol, sample, or design, the

results of the present investigation are in line with those of previous studies in which
A

foam rolling was used as a recovery tool after exercise (6,17,25).

In the present study, a standard training session was administrated and the player’s RPE

were used to monitor their training load. There were no significant differences for RPE

between the FR and control groups, which confirms similar training loads were

administrated. The RPE and the arbitrary units were in agreement with those previously

Copyright ª 2017 National Strength and Conditioning Association

reported for an intense training in professional players (18). The players perceived the

intensity of the training session as hard, similar to other previous studies in players (28).

The potential for psychological factors influencing the individual’s performance is

crucial for coaches (36). Previous studies in healthy physically active males (17) and

physically active resistance-trained males (25) have shown foam-rolling exercises can

D
reduce the subjective perceived delayed onset of muscle soreness measured by pressure

pain thresholds and a visual analogue scale. In the present study, the lower limb muscle

TE
soreness ratings reported are in agreement with those of previous studies in team sports

after soccer training (15,28). The results showed that FR had a large effect (ES = 1.02)

on the decline in the perceived muscle pain at 24 h post-training, and significantly

higher mean subjective ratings were found in the passive recovery group 24 hours after
EP
training compared with the FR group. Our results are partially in agreement with

previous studies (6,17,25) and provide strong evidence foam rolling can reduce muscle

pain at 24 h post-training in soccer players. Thus, foam rolling could represent a

C

valuable aid in the recovery of muscle tenderness and, consequently, to improve the

player’s attitude toward training. Although underlying mechanisms supporting the

C

decrease in muscle pain as a consequence of FR remain unclear, it is possible FR

exercises induce structural, metabolic, or neural alterations that lead to changes in

A

delayed onset muscle soreness, such as decreased edema, enhanced tissue healing, and

enhanced blood lactate removal (10,25). Another postulated cause of the decreased

perception of muscle soreness is that mechanical stress imposed by FR may have

removed or reduced myofascial trigger points, as indicated by Casanova et al (6).

Copyright ª 2017 National Strength and Conditioning Association

Another widely used method to assess both recovery and underrecovery status in

athletes is the TQR scale, which attempts to highlight the relationship between training

and recovery in a practical and noninvasive manner (14). Previous studies have

demonstrated strong inverse associations between TQR and biomarkers of muscle

damage such as CK in volleyball (9) and soccer players (24), suggesting TQR may

constitute a good predictor of the recovery state in team sports athletes (24). The results

D
of the present study showed a large recovery effect (ES = 1.08) on TQR values 24 h

post-training for FR group, indicating self-massage with foam rolling can enhance a

TE
player’s perception of recovery significantly more than passive recovery. These data are

difficult to place in perspective with the literature because only one previous study has

used the TQR scale to assess the recovery status after application of different recovery

strategies in soccer players. Kinugasa and Kilding (15) examined the effects of 3 post-
EP
match recovery modalities (contrast water immersion, passive recovery, and cold water

immersion plus active recovery) on physical performance, physiological measures, and

player’s subjective perceptions of recovery using TQR in young players after a soccer
C

match. The results of the above mentioned study indicate none of the three recovery

strategies had a substantial effect on TQR values (15). Thus, given the importance of
C

players’ perceptions in soccer, the results of the present investigation have important

practical implications, and consequently, coaches should consider adding foam rolling
A

exercises during the cool-down phase to improve the player’s state of psychological

well-being and their predisposition on subsequent training on the following day.

Due to the high number of sprints and high-intensity activities soccer players are

required to perform during competition, anaerobic performance has been recognized as

an essential fitness component for soccer playing (34). In the present study, different

anaerobic tests were included and discrepancies seem to exist as how foam roller

Copyright ª 2017 National Strength and Conditioning Association

exercises affect each variable. The CMJ, 5 m and 10 m sprint tests did not show

substantial differences among the two recovery conditions compared with baseline

(before training) measurements. However, in contrast, FR had a positive effect in

minimizing decrements in T-Test performance, returning closely to pre-training values

(ES = 1.06), and indicating this recovery mode could represent valuable aids for muscle

recovery function in related agility actions. These results are not surprising given earlier

D
studies have demonstrated straight sprint, vertical jump, and agility capabilities are

independent and unrelated locomotor skills with limited transfer to each other in soccer

TE
(16,38). It is important to note the results of the present study are in partial disagreement

with previous investigations using foam rolling as a recovery tool (17,25). In the latter

studies, significant benefits were observed in the FR group in comparison with passive

recovery when assessing vertical jump performance at 24 h after exercise-induced

EP
muscle damage. Additionally, Pearcy et al. (25) also detected a significant moderate

effect of FR in recovery 30 m sprint time at 24 h post-exercise. Discrepancies between

cited studies and the present results may be explained by differences related to the study
C

designs, activities to evoke fatigue or differences between samples. The foam-rolling–

induced enhancement of agility recovery observed in the present study may have been
C

due to a reduction in reduced pain, increased voluntary activation and a reduction in

neural inhibition (17,25). Given that only three previous investigations studied foam
A

rolling as a recovery technique, it is unclear whether the use of FR after training

sessions may facilitate the recovery of aerobic or repeated effect performance, and this

should be explored in further research. Furthermore, studies are necessary to investigate

and address the optimum intensity and duration of foam rolling during recovery period

in team sports athletes.

Copyright ª 2017 National Strength and Conditioning Association

Soccer players should have appropriate back and hamstring flexibility to reduce the

relative risk of muscle strain and knee injury, as well as for improving performance

(5,41). In the present study, flexibility was assessed by means of the sit-and-reach test

and small changes from the first to second experimental session occurred in both

recovery groups and no significant differences were observed between recovery

procedures. These findings are in agreement with those reported by Casanova et al. (6);

D
however, they are in contrast with MacDonald et al. (17), who found significant effects

of FR in attenuating the loss of knee flexion and hip flexion flexibility at 48 and 72 h

TE
post-exercise. The different findings may be explained by the dissimilar range of motion

measurement tests used or by the fact flexibility was practically unaffected as a

consequence of a soccer training session in the present study.

EP
The limitations of this study should be taken into account when interpreting the results.

First, the experimental period might be too short to evaluate the effects of recovery

interventions over time. The use of a longitudinal design would allow the assessment of
C

the efficacy of FR on the accumulated fatigue during congested fixture periods (i.e.

microcycles with 3 official games). At the same time, it could be useful to use designs
C

of temporary series of repeated measures to obtain information about the time course of

recovery over 48–72 hours, after the application of foam roller. The second limitation is
A

that other recovery indicators such as muscular stress biomarkers (i.e. CK) or hormonal

responses to exercise (e.g. testosterone or cortisol) were not included in the study in an

attempt to keep it simple, noninvasive, and practical.

Copyright ª 2017 National Strength and Conditioning Association

PRACTICAL APPLICATIONS

In summary, results of the current study indicate post-training foam rolling exercises

may help in restoring muscle soreness, player’s perception of recovery, and agility on

the following day in professional soccer players.

D
Soccer is a strenuous high-intensity team sport that places high physical and

psychological demands on players during both training and competition. For this

TE
reason, coaches and strength and conditioning specialists need to provide the most

appropriate recovery strategies to increase players’ readiness for further performance.

This study shows that the use of foam rolling during the cool-down phase in soccer

players is useful for reducing the perception of muscle pain and increase the player’s
EP
perception of recovery as well as anaerobic performance 24 h after an intense soccer

training session compared with passive recovery. Given the importance of how players

feel, it might be considered that any action taken to enhance perception of recovery after
C

exercise may help soccer players to train adequately, perform the planned workload, or

achieve the expected performance level. Thus, to combat the adverse effects of soccer
C

training, coaches and strength and conditioning professionals working with high-level

players may design structured recovery sessions lasting from 15 to 20 min based on
A

foam rolling exercises to help to enhance recovery between training loads. Additionally,

coaches could be advised to use perception questionnaires to monitor player’s fatigue

and recovery state, as well as individual responses to a specific recovery method to

tailor recovery sessions, especially during congested fixture periods or strenuous

training microcycles.

Copyright ª 2017 National Strength and Conditioning Association

References

1. Barnett, A. Using recovery modalities between training sessions in elite athletes:

Does it help? Sports Med 36: 781–796, 2006.

2. Beardsley, C and Skarabot, J. Effects of self-myofascial release: A systematic

review. J Bodyw Mov Ther 19: 747–758, 2015.

D
3. Bishop, PA, Jones, E, and Woods, AK. Recovery from training: A brief review.

J Strength Cond Res 22: 1015– 1024, 2008.

TE
4. Bosco, C, Komi, PV, Tihanyi, J, Fekete, G, and Apor, P. Mechanical power test

and fiber composition of human leg extensor muscles. Eur J Appl Physiol Occup

Physiol 51: 129– 135, 1983.

5. Bradley, PS and Portas, MD. The relationship between preseason range of

EP
motion and muscle strain injury in elite soccer players. J Strength Cond Res 21:

1155-1159, 2007.

6. Casanova, N, Reis, JF, Vaz, JR, Machado, R, Mendes, B, Button, DC, Pezarat-
C

Correia, P, and Freitas SR. Effects of roller massager on muscle recovery after

exercise induced muscle damage. J Sports Sci, 2017. doi:

C

10.1080/02640414.2017.1280609.

7. Cohen, J. Statistical power analysis for the behavioural sciences (2nd ed).
A

Hillsdale, NJ: Lawrence Erlbaum, 1988.

8. Foster, C, Florhaug, JA, Franklin, J, Gottschall, L, Hrovatin, LA, Parker, S,

Doleshal, P, and Dodge, C. A new approach to monitoring exercise training. J

Strength Cond Res 15: 109–115, 2001.

Copyright ª 2017 National Strength and Conditioning Association

9. Freitas, VH, Nakamura, FY, Miloski, B, Samulski, D, and Bara-Filho, MG.

Sensitivity of physiological and psychological markers to training load

intensification in volleyball players. J Sports Sci Med 13: 571-579, 2014.

10. Freiwald, J, Baumgart, C, Kühnemann, M, and Hoppe, MW. Foam-rolling in

sport and therapy – Potential benefits and risks: Part 2 – Positive and adverse

effects on athletic performance. Sports Orthop Traumatol 32: 267–275, 2016.

D
11. Henry, FM. “Best” versus “average” individual scores. Res Q 38: 317–320,

1967.

TE
12. Ispirlidis, I, Fatouros, IG, Jamurtas, AZ, Nikolaidis, MG, Michailidis, I,

Douroudos, I, Margonis, K, Chatzinikolaou, A, Kalistratos, E, and Katrabasas, I.

Time-course of changes in inflammatory and performance responses following a

soccer game. Clin J Sport Med 18: 423–431, 2008.

EP
13. Junker, DH and Stöggl, TL. The foam roll as a tool to improve hamstring

flexibility. J Strength Cond Res 29: 3480–3485, 2015.

14. Kenttä, G and Hassmén, P. Overtraining and recovery. Sports Med 26: 1-16,
C

1998.

15. Kinugasa, T and Kilding, AE. A comparison of post-match recovery strategies in

C

youth soccer players. J Strength Cond Res 23: 1402-1407, 2009.

16. Little, T and Williams, AG. Specificity of acceleration, maximum speed, and
A

agility in professional soccer players. J Strength Cond Res 19: 76–78, 2005.

17. Macdonald, GZ, Button, DC, Drinkwater, EJ, and Behm, DG. Foam rolling as a

recovery tool after an intense bout of physical activity. Med Sci Sports Exerc

46:131-142, 2014.

Copyright ª 2017 National Strength and Conditioning Association

18. Malone, JJ, Di Michele, R, Morgans, R, Burgess, D, Morton, JP, and Drust, B.

Seasonal training-load quantification in elite English Premier League soccer

players. Int J Sports Physiol Perform 10: 489–497, 2015.

19. Marin, PJ, Zarzuela, R, Zarzosa, F, Herrero, AJ, Garatachea, N, Rhea, MR, and

García-López, D. Whole-body vibration as a method of recovery for soccer

players. Eur J Sport Sci 12: 2–8, 2012.

D
20. Morgan, WP, Costill, DL, Flynn, MG, Raglin, JS, and O’Connor, PJ. Mood

disturbance following increased training in swimmers. Med Sci Sports Exerc 20:

TE
408–414, 1988.

21. Munro, AG and Herrington, LC. Between-session reliability of four hop

tests and the agility T-test. J Strength Cond Res 25: 1470–1477, 2011.

22. Nédélec, M, McCall, A, Carling, C, Legall, F, Berthoin, S, and Dupont, G.

EP
Recovery in soccer: part I - post-match fatigue and time course of recovery.

Sports Med 42: 997–1015, 2012.

23. Nedelec, M, McCall, A, Carling, C, Legall, F, Berthoin, S, Dupont, G. The

C

influence of soccer playing actions on the recovery kinetics after a soccer match.

J Strength Cond Res 28:1517-1523, 2014.

C

24. Osiecki, R, Rubio, TBG, Coelho, RL, Novack, LF, Conde, JHS, Alves, CG, and

Malfatti, CRM. The Total Quality Recovery scale (TQR) as a proxy for
A

determining athletes’ recovery state after a professional soccer match. J Exerc

Physiol Online 18: 27-33, 2015.

25. Pearcey, GE, Bradbury-Squires, DJ, Kawamoto, JE, Drinkwater, EJ, Behm, DG,

and Button, DC. Foam rolling for delayed-onset muscle soreness and recovery

of dynamic performance measures. J Athl Train 50: 5-13, 2015.

Copyright ª 2017 National Strength and Conditioning Association

26. Rampinini, E, Bosio, A, Ferraresi, I, Petruolo, A, Morelli, A, and Sassi, A.

Match-related fatigue in soccer players. Med Sci Sports Exerc 43: 2161–2170,

2011.

27. Reilly, T and Rigby, M. Effect on active warm-down following competitive

soccer. In: Science and Football IV. W. Sprinks, T. Reilly, and A. Murphy, eds.

London, United Kingdom: Routledge, 2002. pp. 226–229.

D
28. Rey, E, Lago-Peñas, C, Lago-Ballesteros, J, and Casáis, L. The effect of

recovery strategies on contractile properties using tensiomyography and

TE
perceived muscle soreness in professional soccer players. J Strength Cond Res

26: 3081–3088, 2012.

29. Rey, E, Padrón-Cabo, A, Barcala-Furelos, R, Casamichana, D, and Romo-Pérez,

V. Practical active and passive recovery strategies for soccer players. Strength
EP
Cond J, 2016. doi: 10.1519/SSC.0000000000000247.

30. Rodacki, ALF, Fowler, NE, and Bennett, SJ. Vertical jump coordination: fatigue

effects. Med Sci Sports Exerc 34: 105-116, 2002.

C

31. Rowsell, GJ, Coutts, AJ, Reaburn, P, and Hill- Haas, S. Effects of cold-water

immersion on physical performance between successive matches in high-

C

performance junior male soccer players. J Sports Sci 27: 565–573, 2009.

32. Sands, WA and Stone, MH. Are you progressing and how would you know?
A

Olympic Coach 17:4–10, 2006.

33. Schroeder, AN and Best, TM. Is self myofascial release an effective preexercise

and recovery strategy? A literature review. Curr Sports Med Rep 14: 200–208,

2015.

34. Stølen, T, Chamari, K, Castagna, C, and Wisløff, U. Physiology of soccer. An

update. Sports Med 35: 501–536, 2005.

Copyright ª 2017 National Strength and Conditioning Association

 35. Taylor, T, West, DJ, Howatson, G, Jones, C, Bracken, RM, Love, TD, Cook, CJ,

Swift, E, Baker, JS, and Kilduff, LP. The impact of neuromuscular electrical

stimulation on recovery after intensive, muscle damaging, maximal speed

training in professional team sports players. J Sci Med Sport 18: 328–332, 2015.

36. Tessitore, A, Meeusen, R, Cortis, C, and Capranica, L. Effects of different

recovery interventions on anaerobic performances following preseason soccer

D
training. J Strength Cond Res 21: 745–750, 2007.

37. Thomas, K, Dent, J, Howatson, G, and Goodall, S. Etiology and recovery of

TE
neuromuscular fatigue after simulated soccer match play. Med Sci Sports Exerc

49: 955-964, 2017.

38. Vescovi, JD and McGuigan, MR. Relationships between sprinting, agility,

and jump ability in female athletes. J Sports Sci 26: 97-107, 2008.
EP
39. Vincent, W. Statistics in kinesiology (3rd ed). Champaign, IL: Human

Kinetics, 1999.

40. Wells, KF and Dillon, EK. The sit and reach. A test of back and leg flexibility.
C

Res Q 23: 115–118, 1952

41. Witvrouw, E, Danneels, L, Asselman, P, D'Have, T, and Cambier, D.

C

Muscle flexibility as a risk factor for developing muscle injuries in male

professional soccer players. A prospective study. Am J Sports Med 31: 41–

A

46, 2003.

Figure Legends

Figure 1. Schematic representation of experimental design. TQR= Total Quality

Recovery; VAS= Visual Analog Scale of muscle pain; CMJ= Countermovement jump.

Figure 2. Intensity of soccer training for foam rolling and passive recovery groups.

Means and SD of arbitrary units.

Copyright ª 2017 National Strength and Conditioning Association

Table 1. Physical characteristics (mean±SD) of the players participating in the study.
Group N Age (y±sd) Weight (kg±sd) Height (cm±sd)
Foam Roller 9 23.0±4.8 75.2±5.5 179.7±5.5

Control Group 9 26.8±.4.0 76.3±4.1 181.3±3.4

D
TE
EP
C
C
A

Copyright ª 2017 National Strength and Conditioning Association

Table 2. Changes in physical performance tests and subjective ratings after foam rolling and passive recovery (control group) in soccer players.

Control Group (n=9) Foam Rolling (n=9) ANOVA P values (ηp2)

Pre Post ∆ (%) Pre Post ∆ (%) time group time × group

D
CMJ (cm) 32.33±5.43 30.36±4.53 -5.68 31.32±4.28 30.26±3.34 -3.09 0.003 (0.424) 0.461 (0.034) 0.320 (0.062)
5 m sprint (s) 0.98±0.03 1.00±0.05 1.59 0.98±0.06 1.00±0.06 1.62 0.109 (0.153) 0.964 (0.001) 0.795 (0.004)

TE
10 m sprint (s) 1.68±0.07 1.71±0.07 1.68 1.71±0.09 1.72±0.05 0.44 0.200 (0.100) 0.583 (0.019) 0.369 (0.051)
T-Test (s) 9.22±0.21 9.48±0.27 2.77 9.34±0.31 9.36±0.34 0.12 0.023 (0.267) 0.965 (0.001) 0.038 (0.243)
Sit and Reach (cm) 25.27±8.80 24.94±7.24 -1.73 20.79±9.18 23.17±7.61 18.79 0.162 (0.119) 0.424 (0.040) 0.070 (0.191)
TQR 15.57±1.33 12.67±1.66 -17.62 15.11±1.54 15.00±1.67 -0.06 0.012 (0.337) 0.082 (0.177) 0.018 (0.303)

EP
VAS 4.05±0.60 5.6±1.19 41.67 4.81±0.85 4.83±1.02 1.85 0.045 (0.227) 0.996 (0.001) 0.045 (0.227)
ANOVA= analysis of variance; CMJ= countermovement jump; TQR= Total Quality Recovery; VAS= Visual Analog Scale of muscle pain.
ηp2= Partial eta squared.

C
C
A

Copyright ª 2017 National Strength and Conditioning Association

 D
TE
EP
C
C
A

Copyright ª 2017 National Strength and Conditioning Association

 D
TE
EP
C
C
A

Copyright ª 2017 National Strength and Conditioning Association