Science Speaks: Evidence-Based Insights On Foam Rolling vs. Massage Gun Therapy

Science Speaks: Evidence-Based Insights

A search on “foam rolling for endurance athletes” and “massage gun therapy for endurance athletes” reveals hundreds of studies and expert reviews. Meta-analyses are especially common because individual studies often report inconsistent results and have small sample sizes. These tools are widely used in sports and rehab settings, but protocols, target muscles, and outcome measures (e.g., flexibility, pain, or performance) vary greatly. Meta-analyses allow researchers to pool results, improve statistical power, and draw more reliable conclusions. They also help identify best practices and clarify how these tools affect performance and recovery—particularly relevant given the growing use of both foam rollers and massage guns.

Foam Rolling: What the Meta-Analyses Show

A 2020 meta-analysis by Skinner et al. reviewed 32 studies and concluded that foam rolling can increase range of motion (ROM), aid recovery from exercise-induced muscle damage, and does not negatively impact athletic performance. However, except for improvements in ROM, evidence of direct performance benefits was limited. [1]

Another meta-analysis by Wiewelhove et al. (2019) compared pre- and post-exercise foam rolling. The authors found that while effects on performance and recovery were minor and often negligible, foam rolling may still increase sprint performance, flexibility, and reduce muscle pain. They suggested it is best used as a warm-up rather than recovery tool. [2]

Wilke et al. (2020) analyzed 26 trials and confirmed that foam rolling significantly improves acute joint ROM, reinforcing its usefulness as a flexibility-enhancing intervention. [3]

Massage Guns: Insights from Systematic Reviews

Martin (2021) emphasized that percussion massage guns are best used during a warm-up to increase ROM and reduce perceived fatigue without impairing muscle function. He also noted their utility between sets during resistance training. [4]

A 2023 systematic review by Ferreira et al. found that massage guns can improve short-term flexibility, ROM, and perceived recovery but are not effective for improving strength, agility, or explosive movements. [5]

Similarly, Cheatham et al. (2023) confirmed benefits for ROM and stiffness reduction, while Sams et al. (2023) highlighted improvements in musculoskeletal performance and pain reduction. [6][7]

In a 2024 randomized controlled trial, Ahmed et al. compared massage therapy, foam rolling, and stretching. They found that while all three improved ROM, massage therapy led to the greatest improvements, primarily by reducing muscle stiffness and pain perception. [8]

Nevin et al. (2025) also showed percussion therapy was as effective as manual stretching in improving hamstring length. [9]

Summary of Scientific Findings

Across multiple high-quality reviews and trials, both foam rolling and massage gun therapy improve range of motion and help reduce muscle stiffness. The one caveat is that most studies involved younger adults and not specifically on triathletes age 50+.

Foam rolling appears particularly useful when integrated into a warm-up, especially for improving flexibility without harming performance. Massage guns offer rapid, targeted relief, especially for reducing fatigue and enhancing mobility before strength training or competition. While neither tool consistently enhances strength or explosive performance, their roles in recovery and warm-up protocols are well-supported. For older triathletes, both can be valuable—used correctly, they reduce soreness, improve flexibility, and support consistency in training.

References

1. Skinner, B., et al. “A systematic review and meta-analysis of the effects of foam rolling on range of motion, recovery and markers of athletic performance.” Journal of Bodywork and Movement Therapies 24, no. 3 (2020): 105-122. https://doi.org/10.1016/j.jbmt.2020.02.003
2. Wiewelhove, T., et al. “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery.” Frontiers in Physiology 10 (2019): 376. https://doi.org/10.3389/fphys.2019.00376
3. Wilke, J., et al. “Acute Effects of Foam Rolling on Range of Motion in Healthy Adults: A Systematic Review with Multilevel Meta-analysis.” Sports Medicine 50, no. 2 (2020): 387-402. https://doi.org/10.1007/s40279-019-01205-7
4. Martin, J. “A critical evaluation of percussion massage gun devices as a rehabilitation tool focusing on lower limb mobility: A literature review.” OSF Preprints (2021). https://doi.org/10.31236/osf.io/j9ya8
5. Ferreira, R. M., et al. “The Effects of Massage Guns on Performance and Recovery: A Systematic Review.” Journal of Functional Morphology and Kinesiology 8, no. 3 (2023): 138. https://doi.org/10.3390/jfmk8030138
6. Cheatham, S. W., et al. “The Effects of Self-Myofascial Release Using a Percussive Massage Device.” Journal of Bodywork and Movement Therapies 32 (2023): 123-129.
7. Sams, L., et al. “The Effect Of Percussive Therapy On Musculoskeletal Performance And Experiences Of Pain: A Systematic Literature Review.” International Journal of Sports Physical Therapy 18, no. 2 (2023): 309-327. https://doi.org/10.26603/001c.73795
8. Ahmed, S., et al. “The comparison of the effects of percussive massage therapy, foam rolling and hamstring stretching on flexibility, knee range of motion, and jumping performance in junior athletes: a randomized controlled trial.” Bulletin of Faculty of Physical Therapy 29, no. 44 (2024). https://doi.org/10.1186/s43161-024-00211-9
9. Nevin, N., et al. “The Comparison of Mechanical Percussion Therapy and Manual Stretching on Hamstring Length.” International Journal of Sports Physical Therapy 20, no. 4 (2025): 553-561. https://doi.org/10.26603/001c.130907

• Category: Rest & Recovery