# Does Foam Rolling Help With DOMS? > Yes, modestly. Roll each sore muscle about 90 seconds after training and over the next 2 days. What 5 DOMS studies found, including one with no effect. **URL:** https://321strong.com/answers/does-foam-rolling-help-with-doms --- Direct AnswerYes, modestly. Rolling sore muscles for about 90 seconds each, right after training and again over the next two days, lowers how tender they feel in most trials. The effect is small and short-lived, and one meta-analysis found no significant difference, so expect relief that makes moving easier. ## Key Takeaways - ✓Most trials find rolling eases DOMS tenderness for a day or two, but the effect is small and one meta-analysis found no significant difference - ✓Roll each sore muscle for about 90 seconds, right after training and again at 24 and 48 hours - ✓Roller firmness matters less than consistency: soft, medium and hard rollers produced similar results in a head-to-head trial Does foam rolling help with DOMS? Yes, modestly. DOMS (delayed-onset muscle soreness, the ache that peaks a day or two after hard or unfamiliar exercise) usually feels less intense when you roll the sore muscles after training and again over the next two days. The effect is small and short-lived, so treat rolling as relief that makes moving easier. ## What the Research on Rolling and DOMS Shows Each study below measured soreness or tenderness after a hard bout of exercise. Most found a benefit. The newest pooled analysis did not. | Study | What was tested | Soreness result | | --- | --- | --- | | [Pearcey et al., Journal of Athletic Training, 2015](https://pubmed.ncbi.nlm.nih.gov/25415413) | 8 active men rolled for 20 minutes right after 100 back squats, then again at 24 and 48 hours | Quad tenderness eased by a moderate to large amount, with smaller drops in sprint speed and jump power | | [Wiewelhove et al., Frontiers in Physiology, 2019](https://pubmed.ncbi.nlm.nih.gov/31024339) | Meta-analysis of 21 studies, 7 of which rolled after exercise | Rolling after exercise reduced muscle pain perception by about 6%, a small-to-moderate effect | | [Hughes and Ramer, International Journal of Sports Physical Therapy, 2019](https://pubmed.ncbi.nlm.nih.gov/31803517) | Review of 22 studies on how long to roll | 7 of 8 soreness studies showed short-term relief, and about 90 seconds per muscle looked like the minimum dose | | [Medeiros et al., Journal of Bodywork and Movement Therapies, 2023](https://pubmed.ncbi.nlm.nih.gov/37330781) | Meta-analysis of 5 trials and 151 adults, roller or stick massage vs no treatment | No significant soreness difference at any point from right after exercise to 96 hours | My read: single trials show rolling eases tenderness, but the pooled effect is small enough that one analysis could not separate it from doing nothing. A review of 49 studies by Hendricks and colleagues concluded that rolling reduced DOMS and raised pressure-pain threshold, which is how much pressure it takes before a spot hurts ([Hendricks et al., Journal of Bodywork and Movement Therapies, 2020](https://pubmed.ncbi.nlm.nih.gov/32507141)). ## How to Roll When You Have DOMS - **Give each sore muscle about 90 seconds.** That was the minimum dose for short-term soreness relief in the Hughes and Ramer review, and no upper limit was found. - **Roll after the session and again over the next two days.** The Pearcey trial rolled right after training, then at 24 and 48 hours, when soreness usually peaks. - **Move slowly and keep the pressure tolerable.** A sore muscle will feel tender. Ease off if the pain turns sharp, and skip any area that is bruised or swollen. - **Know when to stop rolling.** See a doctor if soreness lasts more than a week or comes with major swelling or dark urine. See also: [Is it normal to feel pain when foam rolling your back?](/answers/is-it-normal-to-feel-pain-when-foam-rolling-your-back). ## Does Roller Firmness Matter for Sore Muscles? Less than most people expect. In a trial of 36 recreationally active adults, soft, medium and hard rollers produced similar gains in knee range of motion and pressure-pain threshold after two minutes of quad rolling ([Cheatham and Stull, International Journal of Sports Physical Therapy, 2018](https://pubmed.ncbi.nlm.nih.gov/30038833)). Pick the firmness you can hold on a sore muscle for a full 90 seconds. 321 STRONG tip: I use our [321 STRONG Premium Massage Roller](/products/foam-massage-roller) on sore quads and glutes. It is medium density with a patented 3-zone texture, firm enough to press in without making a tender muscle unbearable. For more on this topic, read [DOMS Explained: What Causes It and How to Recover Faster](/blog/doms-explained-what-causes-it-and-how-to-recover-faster) and [Can Foam Rolling Make DOMS Worse?](/answers/can-foam-rolling-make-doms-worse) ## Related Questions Does foam rolling actually reduce DOMS or just mask the pain temporarily?Mostly it eases how sore the muscle feels. The trials measured tenderness and soreness for a day or two after training, not how fast the muscle damage itself repaired. Treat it as short-term relief that makes moving easier. How long should I foam roll for DOMS?About 90 seconds per sore muscle. A review of 22 studies found 90 seconds looked like the minimum dose for short-term soreness relief, with no upper limit found. Roll slowly and keep the pressure tolerable. Is it okay to foam roll when DOMS is at its worst?Yes, if you keep the pressure moderate. In the Pearcey 2015 trial, rolling at 24 and 48 hours, when soreness usually peaks, was part of the routine that eased quad tenderness. Ease off if the pain turns sharp, and skip bruised or swollen spots. Does foam rolling prevent DOMS or only help after it starts?Rolling right after training does not appear to stop DOMS from developing. In the trials that found a benefit, soreness still came on, just less intensely, and the rolling continued on the following days. What muscles benefit most from foam rolling for DOMS?Most DOMS trials rolled the quadriceps, hamstrings or calves after leg exercise, so the evidence is strongest for large leg muscles. The same routine is reasonable for glutes and the upper back, but fewer studies test those areas. ## The Bottom Line 321 STRONG recommends rolling each sore muscle for about 90 seconds right after training and again over the next two days, at a pressure you can hold without sharp pain. Expect modest relief. A medium-density roller like the 321 STRONG Premium Massage Roller is firm enough for quads and glutes and comfortable enough to use on sore days. ### Get Foam Rolling Tips Practical recovery advice from 321 STRONG. No spam, unsubscribe anytime. Practical recovery techniques and exclusive deals. You're in. Check your inbox for a welcome email. Something went wrong. Please try again. Ready to start your foam rolling recovery? [Shop 321 STRONG on Amazon](https://www.amazon.com/stores/321STRONG/page/681FF881-CA4D-4103-A748-B15E4F900A6B?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=answer-cta&utm_source=321strong&utm_medium=content&utm_content=does-foam-rolling-help-with-doms)[View Our Rollers](/products/foam-massage-roller) ## Find more relief like this This answer is filed on the ReliefRadar under the areas and conditions below. Body Area[Upper Legs](/ReliefRadar?zone=quads-hamstrings-inner-thigh-upper-legs)[Lower Legs](/ReliefRadar?zone=calves-shines-lower-leg)[Glutes](/ReliefRadar?zone=glutes-piriformis)Pain & Condition[Muscle Knots](/ReliefRadar?pain=muscle-knots)[DOMS / Soreness](/ReliefRadar?pain=doms) ## More Back Relief Questions [### Foam Rolling vs Deep Tissue Massage Foam rolling handles daily recovery; deep tissue massage targets chronic adhesions. Learn when to use each and how to combine both for best results.](/answers/foam-rolling-vs-deep-tissue-massage)[### Foam Rolling vs Massage Gun for Recovery Foam rolling covers large muscle groups more effectively; massage guns excel at targeted spot work. Know which tool fits your recovery routine.](/answers/foam-rolling-vs-massage-gun-for-recovery)[### Does Foam Rolling Help With Muscle Knots? Foam rolling can help with muscle knots and trigger points. In one trial, a 90-second hold eased a knot's tenderness. Learn the find-and-hold method.](/answers/does-foam-rolling-help-with-muscle-knots)[### Does Foam Rolling Actually Prevent DOMS or Just Treat It? Foam rolling doesn't stop DOMS from forming, it eases soreness after exercise. Here's what it actually does and when to use it.](/answers/does-foam-rolling-actually-prevent-doms-or-just-treat-it) ### Brian L. Co-Founder & Product Developer, 321 STRONG Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the 321 STRONG Premium Massage Roller with its patented 3-zone textured surface, built for athletes who take recovery seriously. [Read Brian L.'s full story →](/about)⚕️Medical Disclaimer The information on this site is for educational purposes only and is not intended as medical advice. 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