Does Massage Gun or Foam Roller Use During a Warm-Up Improve Performance in Trained Athletes?

Area of Science:

• Sports Science
• Exercise Physiology
• Biomechanics

Background:

• Self-myofascial release (SMR) tools like foam rollers and massage guns are increasingly used in athlete warm-ups.
• Limited evidence exists on the acute effects of these SMR tools on athletic performance.

Purpose of the Study:

• To investigate the acute effects of foam rolling (FOAM) and massage gun (GUN) use on athletic performance and mobility compared to a dynamic warm-up alone (CON).

Main Methods:

• Sixteen healthy, trained athletes participated in a randomized crossover trial with three warm-up conditions: FOAM, GUN, and CON.
• Performance was assessed via countermovement jump (CMJ), repeated jump test (RJT), 20m sprint, and knee-to-wall ankle mobility.
• Perceived soreness and fatigue were also recorded.

Main Results:

• Both FOAM and GUN interventions led to reduced CMJ height and reactive strength index (RSImod) compared to CON.
• Massage gun use was associated with significantly impaired sprint times.
• Foam rolling showed modest improvements in ankle mobility and reduced muscle soreness compared to CON.

Conclusions:

• While foam rolling may offer benefits for ankle mobility and soreness, both foam rolling and massage gun use can acutely impair key aspects of athletic performance.
• Athletes should consider these potential acute performance decrements when incorporating SMR into their warm-up routines.