Also referred to as self-myofascial release, foam rolling is essentially a form of self message that allows you to apply deep pressure to certain points of the body to release tightness and muscular tension. The idea behind foam rolling exercise is that by applying direct and sweeping high mechanical loads to muscles and tissues you stretch and massage the underlying tissues. This is believed to reduce thickening adhesions and tension of the fascia and muscle and can potentially reduce fatigue, improve recovery and enhance range of motion.
The benefits of foam rolling are well documented and shown to improve recovery from exercise, but it can also benefit people who spend long days sitting at a desk which creates tight muscles. Tissue adhesions are created as the result of collagen binding between layers of muscle. If a muscle is held in a specific position during extended periods of inactivity or overused during repetitive motions, collagen can form between the layers of skeletal muscle.
Rolling reduces tissue tension and muscle tightness to increase joint range of motion(ROM).Regular use of foam rollers for myofascial release can alleviate muscle tightness, helping to ensure optimal joint ROM and enhance overall movement performance.
Foam rolling also creates length change based on the principle autogenic inhibition, which involves the sensory receptors of the Golgi tendon organ(GTO) and muscle spindle. Autogenic inhibition is the response that occurs when a muscle is placed under tension and the GTO sends a signal to the spindles to allow the muscle to lengthen.
Foam rolling has been known to reduce soreness after an exercise session to the recovery process. Exercise induced muscle damage signals the repair process. If tissue is not moved properly during this repair process the collagen could bind between layers of muscle creating adhesions. It promotes blood flow and breaks down scar tissue to reduce pain or soreness which aids in recovery.
There is also studies that show foam rolling can reduce stress by lowering cortisol levels after a workout.
Ideally foam rolling should be done everyday. The more you foam roll the more your muscles respond to it. 10 to 20 min per session of foam rolling once a day. It can feel uncomfortable especially when you first start foam rolling exercises which is normal. There are some common mistakes to avoid when rolling. Try not to hold your breath when discomfort hits, try deep breathes. Do not roll to quickly instead try nice slow, smooth rolling taking more time rolling sore areas. Foam rolling has become popular for many reasons we discussed and continues to provide results for recovery from exercise. Try it out for yourself and see the difference it can make in your everyday life.
References: dr.axe.com
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| Robin Samuels |
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