Using Foam Rolling for Range of Motion
Foam rolling for 90 seconds improves range of motion.
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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?
Shirley Eichenberger-Archer, JD, MA
Shirley Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
