The Efficacy Of Foam Rolling Versus Cold-water Immersion On Recovery From Delayed Onset Muscle Soreness

Delayed-onset muscle soreness (DOMS) has detrimental impacts on athletic performance and recovery. Few studies have directly compared different recovery methods that are known to ease muscle soreness such as cold-water immersion (CWI) and foam rolling (FR). PURPOSE: To determine if CWI or FR is a more effective treatment for DOMS among college female athletes. METHODS: Eight college women’s soccer players (20.6 ± 0.5 years) participated in the study. Each subject completed four trials of a DOMS-inducing protocol which included a 5-min warmup including dynamic stretches followed by 8 sets of 10 trap bar deadlifts at approximately 65% 1-RM. A familiarization trial and three experimental trials (CWI, FR, or no treatment) in a randomized and balanced order one week apart to ensure full recovery. Each recovery method was performed immediately after exercise, 24 hrs post and 48 hrs post exercise. CWI was achieved with 10 min submersion to the iliac crest in a 15o C whirlpool and FR included 40 seconds of 5 rolling exercises targeting the quadriceps, hamstrings, glutes, IT bands, and calves. The control group did no recovery treatment. Perceived muscle soreness was measured by a visual analog scale (VAS) and by pressure pain threshold (PPT) to assess how much pressure can be applied to the quadriceps and hamstrings before pain is reported. These DOMS measures were recorded immediately after the recovery intervention, 24 hrs post, and 48 hrs post exercise. Results were determined using ANOVA single factor testing. RESULTS: VAS and PPT results from the hamstrings and quadriceps were combined. For mean VAS scores, both treatments were significantly lower when compared to the control (CWI: -53.13%, p = 0.0003 and FR: -27.29%, p = 0.045) and CWI was significantly lower than FR (p = 0.035). For PPT, CWI was significantly greater than the control (CWI: 35.80%, p = 0.035). Mean FR PPT was increased, but this difference was not significant (FR: 21.60%, p = 0.15). CONCLUSION: For DOMS-inducing exercise, both CWI and FR are effective at reducing VAS scores when compared to no treatment, however CWI is a superior treatment resulting in both lower VAS and higher PPT when compared to FR and no treatment.