GREAT post here! Thank you to The Man, The Myth, The Legend @mikereinold for the original repost! All my CrossFitters our there that love their social hour on the foam roller...read up! Questions? Ask me! Comments? Leave em! Concerns? Contact me! #evolvephysicaltherapy #drred #humanimprovementproject #buildingbetterhumans #ilovethefoamrollertoo
#Repost @embrklifestyle with @get_repost
💡 The amount of time I've seen some people spend on a foam roller(way too long), you 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
📃 'The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery and performance: a systematic revie