Self-myofascial release foam rolling vs. compression garments: which is more effective at reducing DOMS?

Strenuous resistance exercise can result in exercise induced muscle damage (EIMD) which leads to delayed onset muscle soreness (DOMS). DOMS can impair an individual’s ability to perform at a high level in subsequent exercise bouts if not treated. Studies done on self-myofascial release (SMR) foam rolling and compression garments have found positive effects on reducing perceived muscle soreness after high intensity exercise, although no such study has compared head-to-head effectiveness of each modality. The proposed study investigated which technique is most effective in mitigating perceived muscle soreness and attenuating loss of dynamic power after exercise. The participants were randomly assigned to one of three treatment conditions after their initial visit for exercise testing where they performed a vertical jump test as a dynamic power assessment, and single-leg extensions using a leg extension machine. The three conditions were SMR foam rolling (FR), compression garment (CG), and a control condition (CON). Participants engaged in the assigned treatment condition while also reporting levels of perceived muscle soreness, until they return for a second visit for a posttest assessment of vertical jump 72 hours later. The results showed significantly lower muscle soreness in CG and FR groups when compared to CON 48 and 72 hours postexercise, with FR also experiencing the smallest decrement in dynamic power amongst the groups. CG and FR were equal in terms of reducing perceived muscle soreness, but FR took much less time using the modality to reap the benefits, making it a more practical option for reducing DOMS.