By Dr Andrew Ullo (Chiropractor)
Foam rolling, also known as self-myofascial release, is a popular form of self-massage that has been shown to improve athletic performance and aid in recovery. This technique involves rolling various muscle groups on a foam roller to relieve tension, stiffness, and pain, and improve flexibility and range of motion.
Studies have shown that foam rolling can help to improve athletic performance by reducing muscle soreness, increasing circulation, and promoting the removal of lactic acid and other waste products from the muscles. In addition, foam rolling can help to enhance muscle activation and improve range of motion, which can lead to improved athletic performance.
One study published in the Journal of Strength and Conditioning Research found that participants who foam rolled before a strength-training workout experienced improved range of motion, reduced muscle soreness, and improved strength performance compared to participants who did not foam roll (Macdonald et al., 2014).
Another study published in the International Journal of Sports Physical Therapy found that foam rolling can help to improve range of motion, reduce muscle pain and stiffness, and increase circulation (Beardsley et al., 2015).
In terms of recovery, foam rolling can help to improve circulation, reduce muscle soreness, and speed up the removal of waste products from the muscles. These benefits can lead to a quicker recovery time and a reduction in the risk of injury.
One study published in the Journal of Athletic Training found that foam rolling can help to reduce muscle soreness and improve recovery time following intense exercise (Healey et al., 2014).
In conclusion, foam rolling can be a valuable tool for athletes and fitness enthusiasts looking to improve performance and speed up recovery. However, it is important to consult with a healthcare professional before beginning a foam rolling program, especially if you have any pre-existing medical conditions. Feel free to call the guys at Absolute Health Solutions in Balgowlah on 9948 2826 if you have any questions about foam rolling.
References:
Beardsley, C., Skarabot, J., & McHugh, M. (2015). The effects of foam rolling on passive hip-flexion range of motion. International Journal of Sports Physical Therapy, 10(6), 827-833.
Healey, K. C., Hatfield, D. L., Blanpied, P., Dorfman, L. R., Riebe, D., & Mokha, M. (2014). The effects of myofascial release with foam rolling on performance. Journal of Athletic Training, 49(1), 71-78.
Macdonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2014). 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, 28(1), 69-77.