foam rolling
Foam Rolling and Performance
Foam rolling is a popular method used to relax sore muscles. It can be found a lot in training rooms in high schools and colleges for athletes or in clinics for the elderly population. Foam rolling is found among a wide variety of people. If one is sore from a workout or daily activities, the roller can be used on the spots where there is tenderness or soreness. The foam roller is easy to apply pressure to sensitive areas in muscles such as knots. The idea is for one to be able to perform the therapy on oneself since the location of the pain is known. Foam rolling remains controversial due to other methods that may have better results in relieving pain or soreness before or after physical activity.
Other methods that can be used are massage, electronic muscle stimulation, and stretching. These methods can all be used to improve one’s performance and help with recovery by relieving pain and soreness from the area that is causing pain. But which method is best to use? Jamie Hale (2003) says that massage is used for both pre and post competition or physical activity. “It helps with injuries and has been shown to accelerate the recovery of injured muscles”. Andy Pruitt, Certified Athletic Trainer and Director of Sports Medicine of the Boulder Center for Sports Medicine, advises that massage therapy for muscle damage should not be performed immediately after the injury. This would only worsen the condition. He recommends that massage therapy should not be given any sooner than 48 hours after the injury occurs.
Stretching, when done properly, is a method that helps by preventing muscle stiffness and soreness. Stretching helps to rush nutrients to the muscles and like foam rolling, it allows the body time to prepare for exercise. Stretching after a workout helps to relieve the body of muscle soreness and stiffness. Stretching after exercise also helps to flush out waste products from the muscles. Electronic muscle stimulation strength
Foam rolling is a popular method used to relax sore muscles. It can be found a lot in training rooms in high schools and colleges for athletes or in clinics for the elderly population. Foam rolling is found among a wide variety of people. If one is sore from a workout or daily activities, the roller can be used on the spots where there is tenderness or soreness. The foam roller is easy to apply pressure to sensitive areas in muscles such as knots. The idea is for one to be able to perform the therapy on oneself since the location of the pain is known. Foam rolling remains controversial due to other methods that may have better results in relieving pain or soreness before or after physical activity.
Other methods that can be used are massage, electronic muscle stimulation, and stretching. These methods can all be used to improve one’s performance and help with recovery by relieving pain and soreness from the area that is causing pain. But which method is best to use? Jamie Hale (2003) says that massage is used for both pre and post competition or physical activity. “It helps with injuries and has been shown to accelerate the recovery of injured muscles”. Andy Pruitt, Certified Athletic Trainer and Director of Sports Medicine of the Boulder Center for Sports Medicine, advises that massage therapy for muscle damage should not be performed immediately after the injury. This would only worsen the condition. He recommends that massage therapy should not be given any sooner than 48 hours after the injury occurs.
Stretching, when done properly, is a method that helps by preventing muscle stiffness and soreness. Stretching helps to rush nutrients to the muscles and like foam rolling, it allows the body time to prepare for exercise. Stretching after a workout helps to relieve the body of muscle soreness and stiffness. Stretching after exercise also helps to flush out waste products from the muscles. Electronic muscle stimulation strength
References: Healey, K., Dorfman, L., Riebe, D., Blanpied, P., & Hatfield, D. (2011). The effects of foam rolling on myofascial release and performance. Journal of Strength and Conditioning Research, 25, 2-S30A,S31. Jeff Sedona, “What Foam Rolling Really Does For You” (2012 Rodale, Inc.) April 2012 Joshua Wortman, “Health and Fitness News: Does Foam Rolling Really Work?” ( 2013 Breaking Muscle) MacDonald, G. Z., Penney, M. D. H., Mullaley, M. E., Cuconato, A. L., Drake, C. D. J., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research / National Strength & Conditioning Association, 27(3), 812-821. Sean Hyson, “Rub Out Soreness With Massage Or Foam Rolling” (2012 Weider Productions)