When you enjoy (un) pleasant pain with a foam roller. What are the benefits of a roller?
In the gym you will probably see at least one person rolling on a foam roller. Why is he doing this? Maybe he doesn't know either. Therefore, today we will talk about what foam roller serves and when and in what way (not) can help you. He started to become known to fitness enthusiasts around the year 2000, mainly thanks to the book Integrated training for the new millennium. However, it has its beginnings already in the 90s, when it was used in ballet, mainly thanks to choreographer Mr. Robbins and later in physiotherapy.
Wow, wow, wow. But why?
Foam roller is a tool to massage yourself. A little perverted? Perhaps. This is the so-called. self-myofascial massage, while fascia is a soft component of connective tissue interconnecting all systems in the body. It penetrates and surrounds muscles, bones, organs, nerves, blood vessels and stretches from head to toe, from front to back, from surface to depth, in a sort of 3D mesh. It has been said that the muscle and / or fascia can contract, or have not yet been defined. more fit, and movements that were once painless for you throughout your range can cause less pain and reduce blood flow. And that is what myofascial release should solve.
But looking at the literature, it is said that foam roller “works” on the basis of neurological mechanisms, not on the basis of mechanical (affecting the fascia). If you have ever had an anatomy, you may know that it is unlikely that the foam roller will “unravel” the fascia. The connective tissues are too strong (to imagine, we can talk about the power of the car here). From a purely mechanical point of view, therefore, rather not. However, since the fascia contains a sensory nerve ending as well as several contractile muscle cells, it is theoretically possible that mechanical stimulation can do little to do here. But if we say foam roller, let's talk about neurological mechanisms.
Range of motion and flexibility
Systematic analysis results suggest that a foam roller can improve the range of motion without adversely affecting performance. This is a huge advantage over conventional static stretching. It can also improve the range of motion, but we know that static stretching before training has the potential to negatively affect performance. Here again talks about increasing the range of movement, specifically worth mentioning in terms of improving knee flexion from 7 to 10, in some exercisers up to 20 degrees. Several other researches have confirmed that improving the range of motion and flexibility is one of the best researched and practiced benefits.
Soreness
Here it is a bit more tangled. Research on football players who evaluated after training how much they were broken showed a decrease in the average muscle score when using a foam roller. However, it was a research where the results were evaluated on the basis of a “visual analog scale”, so footballers had to mark one of the choices they had to choose. For example, if their muscles were “sore”, “very sore”, “very very sore” and so on.
In another research, the protocol was in the form of 10 sets of 10 reps per squat. One group did nothing after training and the other rolled foam for 20 minutes. The musculature was evaluated after one, two or three days, namely on a scale of 1 to 10, and the authors say that the use of foam roller was significant from the muscular standpoint. Later came the same team of researchers with a similar study, but this time they did not solve musculature on a scale of 1-10, but dealt with the so-called. pressure-pain limit by means of the device, ie it is a kind of minimum pressure limit that causes pain. A 20-minute foam roll after training has reduced muscle, and the authors say strong evidence that foam roll reduces muscle.
But if we look at the research two years ago, no benefits were found. Now you may say, "And we're home, we know fart again." But don't be so critical. That is why we wrote that it is tricky in the mussel. The reason they found nothing in this last study is that the subjects also did a dynamic warm-up before exercise, whereas in previous studies the subjects went straight to the lab.
This implies that a foam roller can improve muscle mass, but we are not quite sure whether the same benefit can only be gained through a classic dynamic warm-up before exercise. Ideally, if you combine warm-up with a few minutes on a foam roller.
Better performance
Here we must remain skeptical. To date, there is no relevant research that clearly confirms that foam roller can improve performance. Whether maximum power production - isometric or dynamic, or anaerobic performance - has been examined, the results and conclusions are not positive.
So the Foam Roller really works, but you realize not in everything you might think. It can help with the range of movement, probably with muscles and warming up is not a bad idea to use his help for a few minutes. But if you roll the foam for half an hour and neglect the classic dynamic warm-up, it's time to change this strategy. And while we're at the warm-up, get inspired in this article where you'll find the use of a foam roller.
From personal experience, I recommend using a foam roller especially before training the lower body, where you can pofoumrolovat ass, hamstrings, calves, quadriceps and squats can help you. At the top of the body it is nice to have a back on it. We all know that we do it anyway, mainly because we enjoy the (un) pleasant pain and then we just feel better. Something pops, something gently hurts, something is pleasant. To do this, a good dynamic warm-up and you're ready for a good workout. But don't make a foam roller a magical tool that helps in everything, because science clearly tells us it's not.
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