Chances are, foam rolling is already a part of your health and fitness regimen, especially if your goal is to prevent injury. The stress-relieving device that has been injured in this way has rightly gained momentum in recent years, as it offers the same advantages as an intensive sports massage - without the high price.
For this reason, many avid athletes and athletes use foam rollers as an aid to injury prevention. The thought process is simple: loosen the fascia, prevent the injury. Foam rolling is more beneficial for performance warm-up than for injury prevention, according to a new study published in the Journal of Sports Science and Medicine.
From increased mobility to improved blood circulation, a foam roller is as effective as it improves the mobility of the fascia. Put simply, fascia is a form of connective tissue that is integrated throughout the body (similar to a spider's web) and located in and around all of the body's tissue.
When the fascia is restricted, adhesions form, which can cause limited range of motion, pain, and even injury. It doesn't take much either to restrict the fascia. Exercise, poor chronic posture, injury, diet, health status, and, yes, age all affect the overall health of the fascia.
What the authors learned about foam rolling
In the study, 45 participants used a foam roller for 90 seconds (3 sets of 30 seconds) and experienced increased range of motion for up to 30 minutes, but stiffness returned soon afterwards. The conclusion was: Foam rolling increased range of motion and temporarily decreased stiffness, but did not prepare the muscle itself for exercise, as would a cardio-type warm-up.
However, when you combine foam rolling with an appropriate warm-up, such as active stretching and light jogging, the risk of injury can be reduced.
Dr. John House, senior chiropractor at The Joint Chiropractic in Winter Park, Florida, advises many of his patients to use foam rollers as part of their home therapy. He believes foam rollers help in injury prevention, but not by themselves. "Injury prevention shouldn't be reduced to an option, it should be viewed as a multi-faceted approach." House says. "Good nutrition, proper form, and cross-training are just a few ways to prevent injuries."
Foam rollers have also been shown to complement other therapies when used together. "Based on my clinical experience, foam rollers can complement treatment for TFL syndrome, shin splints, plantar fasciitis, patellar moral tendinitis, and Achilles tendinitis, to name a few." House says.
While the study questions the general ability of foam rolling as an injury prevention tool, it is no reason to disapprove of the practice as a whole. Instead, make sure you do a comprehensive injury prevention routine
It is combined with other methods of injury prevention, such as: B. Proper warm-up, stretching, proper nutrition, and post-workout cooldowns.
w is the perfect time to review your health and fitness program as a whole and add the necessary components to a proper injury prevention routine. This includes compliance with a foam rolling routine.