Do you know if your foam roller is helping or hindering your progress?
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The following information may help.
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1. Foam rolling (i.e. Self Myofascial Release or SMR) is a cost-effective alternative to clinician-led massage and has been shown to improve ROM (range of motion), flexibility, and aspects of muscle performance.
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2. It is the preferred method to increase ROM before sporting activities without effecting performance, as static stretching has been shown to negatively affect athletic performance.
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3. Use SMR before training and static stretching after completion to maintain or improve ROM.
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4. The increased range of motion is not maintained longer than 30 minutes and it is a function of the duration, pressure applied, and individual technique.
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5. SMR appears to reduce the effects of DOMS (delayed onset muscle soreness) after exercise and allow for a quicker recovery and faster return to exercise.
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6. There is a lack of studies dealing with the long-term effects of SMR.
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Make it a great day!
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