Foam Rolling vs Percussive Massage Which is More Effective for Muscle Recovery
- Julian Simpson
- Dec 8, 2025
- 2 min read
Foam Rolling vs Percussive Massage Which is More Effective for Muscle Recovery
Do you get sore muscles the next day after training? You might be getting DOMS- Delayed onset muscle soreness
What are DOMS
Microscopic damage to muscle fibres occurs, which activates the nervous system and can lead to increased protective muscle tension. DOMS causes inflammation and fluid accumulation in the interstitial spaces, which in turn increases pressure within the muscle, resulting in greater stiffness and reduced flexibility
Massage therapy guns and Foam rollers are popular therapies people choose , so a 2025 research study looked into which one is best , or are they both effective ?
They compared the two therapies to people simply resting
Foam rolling significantly shortened the onset and duration of increased muscle tone and stiffness, while percussive massage showed no significant effect in this respect
Foam rollers on day 4 still felt better compared to those who simply rested
The application of foam rolling on the gastrocnemius muscle (YOUR CALF) with constant pressure did not seem to improve recovery after DOMS in the functional properties of plantar flexors, and nor did the gastrocnemius swelling and oxygenation response.
Foam rolling is recommended for 60 to 180 seconds
Overall Foam rolling and percussive massage have proven to be effective in restoring the correct biomechanical and visco-elastic parameters of muscles, which are subject to changes in the course of DOMS. They reduce the time over which tone and stiffness increase and elasticity is reduced, and cause faster normalisation of those parameters in comparison with passive rest. Foam rolling has proven more effective in this respect.
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Szajkowski S, Pasek J, Cieślar G. Foam Rolling or Percussive Massage for Muscle Recovery: Insights into Delayed-Onset Muscle Soreness (DOMS). J Funct Morphol Kinesiol. 2025 Jun 29;10(3):249. doi: 10.3390/jfmk10030249. PMID: 40700185; PMCID: PMC12286022.
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