Wednesday, April 18, 2018

Foam Rolling

Great post from EMBRK Lifestyle.
💡 The amount of time I've seen some people spend on a foam roller (way too long), you would think their workout split is push/pull/foam roll. Let's dive into what foam rolling does, what it does not do, how it works and how we can optimize our results.
🔹Foam rolling does(based on research):
-Increase range of motion (albeit for a short time <10 minutes)
-Decrease delayed onset muscle soreness (DOMS) when foam rolling post-workout
🔹Foam rolling does not (based on research):
-Break adhesions or knots in your fascia (takes over 9000N of force to influence fascia 1%, amateur boxers can punch on average roughly 2500N to give you an idea of how much force that requires)
-Increase muscle performance (it does not decrease it either)
🔹Mechanism of how foam rolling works (mainly theoretical, still needs more research):
-If we are not breaking knots or adhesions then how do we get new range of motion? It kind of works like a massage in the sense that we believe the foam rolling is decreasing neurological tone in the muscle. If we decrease the tone then we can have better tissue extensibility (limited).
-The 'massage' that foam roll gives may also help improve blood flow which is why it may help prevent DOMS (yet to be researched on a physiological level).
🔹 Optimizing our foam rolling routine (based on research):
-Used in conjunction with static/dynamic stretching and loading yielded longer results
-4x30 seconds had the same amount of ROM benefits as 2x10 seconds, so stop rolling yourself like a pasta
-You should not spend more than a couple of minutes (<5 minutes) foam rolling before and after workouts IF you want to use it as a tool
📚Cheatham SW, et al. 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. Int J Sports Phys Ther. 2015.

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