Research · Soft tissue tools
IASTM and foam rolling research: what the evidence says
Scraping tools, foam rollers and roller sticks are standard kit in clinics and gyms. This is what systematic reviews have found about them, including the claims that haven't held up.
In short
- Foam rollers and roller massagers give small, short-term gains in range of motion and may ease soreness after exercise, with little effect on performance (Cheatham et al., 2015; Wiewelhove et al., 2019).
- For IASTM, controlled trials show short-term range-of-motion gains but no clear advantage over other treatments for musculoskeletal conditions (Cheatham et al., 2016; Nazari et al., 2019).
- The idea that rolling releases fascia isn't supported. The authors point to other mechanisms (Behm & Wilke, 2019).
IASTM (instrument-assisted soft tissue mobilisation)
IASTM uses rigid tools, usually stroked along the skin, to work soft tissue. The Graston® Technique is the best-known method.
The efficacy of instrument assisted soft tissue mobilization: a systematic review
Cheatham SW, Lee M, Cain M, et al. · Journal of the Canadian Chiropractic Association 2016;60(3):200–211
What they did. The first systematic review of IASTM appraised controlled trials using it for musculoskeletal conditions or to increase joint range of motion.
What they found. In five trials on musculoskeletal conditions, IASTM groups did no better than comparison groups. Two trials found short-term range-of-motion gains lasting up to 24 hours.
Limits. Few trials, with very different methods, as the authors note.
The effectiveness of instrument-assisted soft tissue mobilization in athletes, participants without extremity or spinal conditions, and individuals with upper extremity, lower extremity, and spinal conditions: a systematic review
Nazari G, Bobos P, MacDermid JC, et al. · Archives of Physical Medicine and Rehabilitation 2019;100(9):1726–1751
What they did. The review graded the quality of trials comparing IASTM with other treatments, placebo or no treatment, on pain, function and range of motion.
What they found. Most outcomes showed no clinically important difference. The authors conclude the current evidence does not support IASTM for improving pain, function or range of motion.
Limits. Trials were small and of mixed quality.
Foam rolling and roller massage
The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review
Cheatham SW, Kolber MJ, Cain M, et al. · International Journal of Sports Physical Therapy 2015;10(6):827–838
What they did. The review appraised studies of foam rolls and roller massagers on range of motion, soreness after exercise and performance.
What they found. Rolling appears to give short-term range-of-motion gains without hurting performance, and may reduce soreness and performance loss after intense exercise. Short bouts before exercise did not change performance.
Limits. Methods varied a lot, so there is no agreed best routine.
A meta-analysis of the effects of foam rolling on performance and recovery
Wiewelhove T, Döweling A, Schneider C, et al. · Frontiers in Physiology 2019;10:376
What they did. The authors pooled studies of foam rolling before exercise (as a warm-up) and after it (for recovery).
What they found. Effects were small and partly negligible. Rolling before exercise slightly improved sprint and flexibility; rolling after slightly reduced perceived muscle pain. The evidence supports rolling as a warm-up more than as a recovery tool.
Limits. Mostly short studies in healthy, active people.
Do these tools release fascia?
For the cell biology behind load and tissue, see how cells sense load.
Do self-myofascial release devices release myofascia? Rolling mechanisms: a narrative review
Behm DG, Wilke J · Sports Medicine 2019;49(8):1173–1181
What they did. The authors examined how rollers and similar devices might produce their effects.
What they found. They find insufficient evidence that rolling releases myofascial restrictions and call the term self-myofascial release misleading. Other mechanisms, such as changes in tissue properties and in how the nervous system processes pressure and stretch, are more plausible.
Limits. A narrative review of mostly indirect evidence.
Where Trigger PRO sits
Trigger PRO is neither a scraping tool nor a roller. It is a manual massage tool worn on both hands, built for sustained, deep pressure. None of these reviews tested it, so their results don't transfer to it in either direction.
One paper argues that tools could spare the practitioner's hands; it sits with the strain research as Pianese & Bordoni, 2022.
Where next
Last reviewed October 2026. Summaries are ours; read the original paper before citing it. Know a study we should add? Tell us.
