Santana, Haroldo Gualter; Paz, Gabriel Andrade; Willardson, Jeffrey M.; Farias, Déborah de Araújo; Miranda, Humberto.

Journal of Strength and Conditioning Research: December 2022 - Volume 36 - Issue 12 - p 3311-3318, doi: 10.1519/JSC.0000000000003896

PURPOSE:

To compare the immediate effects of different foam rolling (FR) protocols for leg muscles on 1) subsequent performance, 2) myoelectric activity and 3) the rating of perceived exertion (RPE) in trained men.

PROCEDURES:

Fourteen men volunteered for this study. Four repetition (rep) maximum (4-RM) loads were determined for a 1) hexagonal bar deadlift (DL) and 2) 45°-angled leg press (LP) during test and retest sessions over two nonconsecutive days.

The rolling protocols were:

1. Traditional protocol (TP) with no prior foam rolling.

2. Four other conditions that involved FR applied to the quadriceps, hamstrings, and triceps surae @ one set of :30 (P1), two sets of :30 (P2), three sets of :30 (P3), or four sets of :30 (P4).

3. The resistance training consisted of five sets with 4-RM loads. Recorded were a) the number of reps completed, b) myoelectric activity of leg muscles, and c) the RPE for each protocol.

CONCLUSIONS:

There were no differences between the protocols regarding total reps for the DL and LP.

Similar results between protocols were also noted for muscle activity and RPE.

Therefore, the results indicate that FR didn't provide effects on performance, myoelectric activity and RPE during 4-RM resistance performance for the leg muscles.

IN PLAIN ENGLISH:

Foam-roll post-workout. Don’t waste your valuable time doing it pre-workout.