Recovery Part 3: Foam Rolling

Soft tissue care has been a popular warm up and recovery tool for decades.  Foam rolling has been described as a “self-myofascial release” technique, with the potential to get rid of “knots” or “trigger points” within a muscle or connective tissue. Evidence suggests that foam rolling is not necessarily a myofascial release technique, nor does it remove knots or trigger points.   Similar to stretching, foam rolling can be a viable tool to help people feel and recover better, just not for the reasons mentioned above.

What effects of foam rolling are supported by research?

  • Improved blood flow: The low-level of compression exerted by the roller can promote improved blood flow upon release of this compression.
    For example:  Gently foam roll your quads for a minute, and you may see an improved blood supply to the quads.  
  • Improved relaxation: Reduction in sympathetic nervous system activity may allow for an improvement in relative motion between joints above or below the site of the roller.
    For example: Gently rolling your tibialis anterior muscle (front of your shin) may allow for greater ankle range of motion.

In the next blog, I’ll discuss cold therapy and who may benefit from using it!


Beyond Aesthetics Part 2

How do muscles grow? If you read Part 1 of this series, you understand how important our hypertrophy programs are for better metabolic health, longevity,


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