03/16/2022
Why You Should Foam Roll Before/After Exercise🔽🔽🔽
Foam rolling is a self-myofascial release (SMR) technique. This is used to release muscle tension, improve flexibility and boost movement efficiency.
How does foam rolling work?
IT works by sending input to your nervous system (receptors) in your muscles, tendons, and fascia as you roll over those soft tissues, the receptors send the signals to the spinal cord and the parasympathetic nervous system responds by sending signals back to the muscles or tissues to relax. By doing that, it allows the foam rolling to increase the range of motion in muscle and tendons and around joints.
Benefits of foam rolling before workouts include the increase of blood flow by aiding delivery of oxygen and other nutrients to muscles which can improve the effectiveness of a warmup routine and enhance performance.
After workout foam rolling also increases blood flow but this time, the oxygen helps in the removal of metabolic waste products accumulated in the muscles post exercise.
The increase in range of motion comes when the tissues realx, the fibers move from a contracted state to an elongated state. Which increase the ROM around the joint muscles increasing mobility and motion.
After exercise, foam rolling can reduce muscle soreness by decreasing the intensity of DOMS (delayed-onset muscle soreness). This way it is helping prevent inflammation and soreness around muscles and joints.
Athletes have reported that doing a gentle full-body foam rolling routine can increase feelings of overall well-being and workout satisfaction.
There are all different types of foam rollers that can be used from smooth, to rigged, to vibrating.
Coaches/Athletes, what are your thoughts on foam rolling before/after exercise?
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