Wondering if it would help to roll your sore muscles?
Myofascial release is used in the sports field to treat muscle immobility and pain by relaxing contracted muscles and improving blood circulation.
Self-myofascial release is a type of myofascial release performed by an athlete pre- or post-exercise, typically using a tool = a foam roller (see pic).
This technique is safe and very effective. It involves applying gentle sustained pressure into the Myofascial connective tissue restrictions to eliminate pain and restore motion.
The simplicity and portability of the tools allow it to be easily implemented in any type of training program.
The soft tissue mobilization offers 3 benefits for athletes:
-) Relaxes Your Muscles
-) Relieves Muscle Soreness
-) Improves Joint Range of Motion
These outcomes are actually scientifically proven:
In review articles done in 2015 and 2017, an increase in flexibility and a reduction in muscle soreness could be found.
Newer studies published in 2018 looked at effects towards specific muscle groups and joints, as well as sports performance eg. after high intense exercises.
Most likely, foam rolling is beneficial in delaying or reducing fatigue-induced performance decrements.
More research is needed to show if running faster, jumping higher or lifting more can be achieved by soft-tissue massages.
But for right now we know for sure: The faster you recover, the earlier you are ready for your next high-quality training session!
So go ahead, keep on rolling!