Delayed Foam Rolling Outperforms Immediate Application: Mechanistic Synergy With Post-Exercise Repair Phases Reduces DOMS and Restores Muscle Function

Abstract

A randomized controlled trial was conducted with 66 male track and field jumpers to evaluate the effects of immediate and delayed foam rolling (FR) on muscle recovery. Participants performed a standardized exercise protocol and were divided into three groups: immediate FR post-exercise, delayed FR 15 hours post-exercise, and a no-intervention control group. Recovery was measured through vertical jump power and pressure pain threshold (PPT) to assess delayed-onset muscle soreness (DOMS). While both FR protocols significantly reduced DOMS compared to the control, only the delayed FR group showed meaningful improvements in jump pow-er recovery. Delayed FR appears more effective due to its timing, allowing initial inflammation and repair processes to occur before intervention, which enhances tissue remodeling and waste clearance. These results suggest that delayed FR (≥15 hours post-exercise) is a more effective recovery strategy for athletes.