How many repetitions does it take to see the improvements of foam rolling for range of motion? Three, according to research findings published in the Journal of Sports Science & Medicine (2021; 20, 62–68). Researchers discovered that three reps of foam rolling on the medial gastrocnemius—30 seconds each—increased dorsiflexion ROM. The study was designed to determine the optimal duration of foam rolling to increase range and decrease muscle stiffness. ROM improvement did not reduce muscle strength and dissipated within 30 minutes. Study authors think results affirm that foam rolling’s effects are muscle-specific.

See also: Range of Motion: Full or Partial?