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Foam Rollers and Exercise Recovery | 5/28/2011 |
Self-Massage and RecoveryThere are many self-massage devices marketed to athletes that claim benefits like improved recovery, decreased scar tissue formation, and enhanced blood flow. Foam rollers are simple and inexpensive self massage devices with clinical evidence supporting their recovery enhancing properties. Foam rollers work by using an athlete's bodyweight to compress the target muscle against a resilient foam tube. This works to release the tension held in connective tissue sheaths that surround muscles preventing the formation of scar tissue. The compression also improves blood flow by increased venous return thus speeding the removal of waste products produced during exercise. Research has shown that similar to static stretching, the timing of self-massage is important. Pre-exercise use of a foam roller can result in decreased athletic performance by reducing muscular activation by the nervous system. Post-exercise self-massage on the other hand speeds removal of lactate from the muscle and blood, reduces cortisol, and enhances oxygen and nutrient delivery. Essentially foam rollers can be used as an effective recovery tool after workouts. | |
