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Foam rolling improves joint range of motion.
the verdict
CONTESTED PARTIAL
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10 sources for · 1 against
Is it true that foam rolling improves joint range of motion?
Partly. Most placed studies report that foam rolling acutely or over several weeks increases joint range of motion in specific joints and small samples, though one controlled trial found no significant knee-extension gain after short or long hamstring rolling. The evidence covers particular joints, populations and durations rather than the general claim.
Verdict: CONTESTED PARTIAL · 10 sources for, 1 against · Last checked
Evidence for · 10
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Hirose, N., Yoshimura, A., Akiyama, K., & Furusho, A. (2025). Sex and pressure effects of foam rolling on acute range of motion in the hamstring muscles. doi.org. https://doi.org/10.1371/journal.pone.0319148
Evidence against · 1
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The Effect of Foam Rolling Duration on Hamstring Range of Motion. (n.d.). cir.nii.ac.jp. https://doi.org/10.2174/1874325001509010450
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More for · 9
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Ścibiorski, M. & Zdrodowska, A. (2025). The impact of foam rolling and deep tissue massage on the range of motion in the ankle joint of football players. doi.org. https://doi.org/10.5604/01.3001.0055.3124
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Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. (n.d.). cir.nii.ac.jp. https://doi.org/10.1007/s40279-022-01699-8
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Zhang, G., Kim, Y., & Choi, M. (2024). Effects of foam rolling and static stretching training in youth soccer players with hip joint range of motion restriction. doi.org. https://doi.org/10.22514/jomh.2024.114
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Konrad, A., Alizadeh, S., Anvar, S., Fischer, J., Manieu, J., & Behm, D. (2024). Static Stretch Training versus Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. doi.org. https://doi.org/10.1007/s40279-024-02041-0
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Wilke, J., Müller, A., Giesche, F., Power, G., Ahmedi, H., & Behm, D. G. (2020). Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis.. doi.org. https://doi.org/10.1007/s40279-019-01205-7
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Chen, C., Hsu, H., & Chang, N. (2025). The effectiveness of foam rolling with and without vibration and static stretching on range of motion, muscle strength and proprioception of the ankle joint in adults with chronic ankle instability.. doi.org. https://doi.org/10.1016/j.jbmt.2024.11.026
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Konrad, A., Nakamura, M., Bernsteiner, D., & Tilp, M. (2021). The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis.. doi.org. https://doi.org/10.52082/jssm.2021.535
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The effects of calf muscle self-massage on ankle joint range of motion and tendon-muscle morphology. (n.d.). cir.nii.ac.jp. https://doi.org/10.1016/j.jbmt.2022.05.009
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Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. (n.d.). cir.nii.ac.jp. https://doi.org/10.1123/jsr.2016-0102
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