powerDOJO

Tag: foam rolling

  • The (Spotty) Science of Self Myofascial Release

    It’s Sunday evening, around 10:30pm and I’m having a cup of decaf coffee and a healthy brownie that my wife made from her Dessert Angel Heavenly Recipes collection I just finished up some foam rolling and I thought to myself, “I wonder what the science says about self myofascial release?”

    So I did a quick search over at Pubmed and found a couple of studies.

    Here’s the abstract from study #1:

    Macdonald G. et al. 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, 2012, May, ePub Ahead of Print. 

    ABSTRACT: Foam rolling is thought to improve muscular function, performance, overuse and joint range of motion (ROM), however, there is no empirical evidence demonstrating this. Thus, the objective of the study was to determine the effect of self-myofascial release (SMR) via foam roller application on knee extensor force and activation and knee joint range of motion. Eleven healthy male (height 178.9 ± 3.5 cm, mass 86.3 ± 7.4 kg, age 22.3 ± 3.8 years) subjects who were physically active participated. Subjects’ quadriceps maximum voluntary contraction force, evoked force and activation, and knee joint ROM were measured prior to, two minutes, and 10 minutes following two conditions; 1) two, one minute trials of SMR of the quadriceps via a foam roller and 2) no SMR (Control). A two-way ANOVA (condition x time) with repeated measures was performed on all dependent variables recorded in the pre- and post-condition tests. There were no significant differences between conditions for any of the neuromuscular dependent variables. However, following foam rolling, subjects’ ROM significantly (? < 0.001) increased by 10 and 8% at 2 and 10 minutes, respectively. There was a significant (? < 0.01) negative correlation between subjects’ force and ROM prior to foam rolling, which no longer existed following foam rolling. In conclusion an acute bout of SMR of the quadriceps was an effective treatment to acutely enhance knee joint range of motion without a concomitant deficit in muscle performance.

    While this study doesn’t have many participants (any study with less than 30 is suspect) and it’s done on an obviously homogenous population (drunken college males) , the results show that acute ROM is increased through SMR, without affecting muscular force output.

    That’s a good thing.

    However, the question remains, what is more effective for a warmup, SMR or dynamic mobility exercises?

    My opinion is dynamic mobility, because you’ll not only get increased ROM, you’ll also get increased activation. 

    That’s why nowadays, I do my SMR after workouts, especially after reading the study by Tarnopolsky out of McMaster university showing how massage post-workout increases mitochondrial regneration and decreases inflammation.

    Here’s the little routine I do:

    If you want to make the hArDCoRe roller I was using, check this link here.

    Let me share 1 more study for you geeks in the house:

    Curran et. al. A comparison of the pressure exerted on soft tissue by 2 myofascial rollers. Journal of Sport Rehabilitation, 2008, Nov;17(4):432-42.

    CONTEXT: Self-myofascial release (SMR) is a technique used to treat myofascial restrictions and restore soft-tissue extensibility.

    PURPOSE: To determine whether the pressure and contact area on the lateral thigh differ between a Multilevel rigid roller (MRR) and a Bio-Foam roller (BFR) for participants performing SMR.

    PARTICIPANTS: Ten healthy young men and women.

    METHODS: Participants performed an SMR technique on the lateral thigh using both myofascial rollers. Thin-film pressure sensels recorded pressure and contact area during each SMR trial.

    RESULTS: Mean sensel pressure exerted on the soft tissue of the lateral thigh by the MRR (51.8 +/- 10.7 kPa) was significantly (P < .001) greater than that of the conventional BFR (33.4 +/- 6.4 kPa). Mean contact area of the MRR (47.0 +/- 16.1 cm2) was significantly (P < .005) less than that of the BFR (68.4 +/- 25.3 cm2).

    CONCLUSION: The significantly higher pressure and isolated contact area with the MRR suggest a potential benefit in SMR.

    Basically, the bumpy foam roller results in greater pressure with a smaller contact area.

    Pretty obvious if you ask me. Or her.

    How exactly do studies like this that go on to show the obvious like get funding?

    It’s beyond me…

    I mean shit, a harder object with little bumps is obviously going to exert more pressure than a big round piece of foam.

    But I digress.

    So that’s my review of the science of SMR.

    Regardless of what the science says, I’ll do it and continue to do it because I just feel better doing it.

    That’s gotta be worth something nowadays, don’t ya think?

  • 5 Tips for Faster Recovery from Workouts

    For the FASTEST recovery from workouts, the first 2 factors I mention in the video combined with a properly designed strength and conditioning program are the keys.

    If you’re following a workout program that beats you up and totally taxes your muscular, metabolic and nervous systems, no matter what you do, you’ll never achieve optimal recovery and you’ll walk around feeling sore and fatigued all the time.

    Worst of all – your gains will come to a screeching  halt because you’re always overtrained and/or under recovered!

    That’s why the first thing I talk about and the most IMPORTANT is to follow a properly designed program. Without it, none of the tricks in the world will help. Once you’re on that, put the 5 tips below to work for you:

     

    I mention a few links in the video, here they are in order of appearance:

    There are a lot of other great tips for faster recovery – this is just the recovery tip of the iceberg…

    What good tips can you share?

  • CRYO SMR – New Foam Rolling Technique

    Want to decrease soreness (DOMS)?  

    Would less inflammation float your boat?

    Sore Muscles

    Then you need CRYO SMR (TM) – my new, advanced, super-duper space-age revolutionary technique to use post-workout.

    I don’t feel like typing much these days, hence all the videos.

    I’d rather be out in the sun instead of sitting in primate posture behind my computer typing. Hope you understand. [Matter of fact – let me know in the Comments if you like videos or prefer articles – I’m curious]

    Now, we know that foam rolling is beneficial. In fact, this 2012 study showed that a 10 minute massage post-workout decreased inflammation and increased mitochondria – good for producing more energy. The authors state:

    “In summary, when administered to skeletal muscle that has been acutely damaged through exercise,massage therapy appears to be clinically beneficial by reducing inflammation and promoting mitochondrial biogenesis.”

    I used to roll before exercise, but after seeing this study, I’ve moved my rolling efforts after. I suggest you do the same for the maximum benefit.

    But are you still rolling around on a piece of foam? Stop living in the dark ages!

    OK enough marketing hyperbole and that should be enough for Google – check it:

    If you’re doing hard workouts that produce muscle soreness, this technique is a MUST. Get a solid water bottle and cool that mofo down with some ice then roll it out like a Cuban making cigars.

    And for those of you who are jumping on my boy Travis’ 50% off sale on his new Hardcore Workout Finishers program, this technique is not an option, it’s required.

    Hardcore Workout Finishers

    If you tried the link the other day, it might’ve sent you to the wrong page. All is fixed up now so the link above will get you to the 50% discount page.

    *** BREAKING NEWS ***

    I also dug up workout that uses a sled, kettlebell, medicine ball, tire, sledge hammer and tornado ball that’s based on my NRG System Complex template.

    When you get the Hardcore Workout Finishers program, I’ll hook you up with this workout too.

    After you get it, just go to this page here and enter your invoice to claim your bonus. Sweet deal!

  • 5 Minute Foam Rolling Routine

    Just a follow up to my previous post where I showed you how to make your own PVC roller…

    Here’s a 5 minute routine that you can do along with me – gets kinks out in all the places the body tends to hold kinks!

    If you’ve never rolled before, you’ll definitely want to do it on a softer roller before going the way of the PVC…

    But after a month or two on the regular foam roller it’ll be time to step up.

    Either way, here’s the vid – try it out and let me know what you think:

    As always, your Comments and questions are appreciated, so leave them below, as well, hit the ‘Like’ button if you like healthy tissues!

  • ExTReME Foam Rolling!#$@!

    OK so I get a kick out of calling this extreme.

    Whatever.

    This makes a cool little project that you can feel like a man after making.

    It’s also a great gift for the fitness buff!

    Check it out:

    If you liked it – hit the Like button for me. Thanks!

     

  • Foam Rolling for Faster Recovery

    Foam rolling is a cool technique that is like giving yourself a massage. It can get out some trigger points that lead to muscular imbalances, pain, and worst-of-all: injury.

    Check the video and add it in after your workouts to speed recovery time and decrease injury.