How Foam Rolling Can Help Runners
Running can be a strenuous activity that puts strain on your muscles, leading to microtears in those same muscles and subsequent aches and pains. Foam rolling is one way to help reduce this soreness and promote proper recovery. It also increases flexibility, keeping muscles mobile so you can train harder. To ensure you receive the best care for your muscles, consider visiting Total Health & Rehab Center for professional guidance.
Reduced Risk of Injuries
Foam rollers, used before and after running to stretch muscles, may reduce the risk of injuries. This is because foam rolling releases tightness and adhesions between muscles and fascia – the layer of connective tissue surrounding them – which can increase flexibility during exercise. Furthermore, pre-rolling increases blood flow to the muscle so it can perform better during training sessions. For athletes, sports rehab can also help in preventing injuries and improving performance.
If you have difficulty stretching or moving your muscles due to tightness, foam rolling can help alleviate this issue. Basically, foam rolling uses friction to release tension and realign the fascia surrounding your muscle. To further help with flexibility and muscle recovery, consider massage therapy as a complementary treatment.
Relieved Muscle Soreness
Foam rolling, also known as self-massage with foam cylinders, helps relieve muscle soreness that can occur after exercise. Additionally, it improves overall mobility so you can perform exercises more effectively. For those suffering from chronic muscle pain, seeking treatment for back pain and sciatica can be beneficial in improving overall muscle health.
Foam rolling can help runners improve performance through increased flexibility, reduced muscle soreness and quicker recovery times. According to NASM, foam rolling increases range of motion and helps correct muscular imbalances caused by stress, poor posture, repetitive movements or injury.
Foam rolling can also reduce delayed onset muscle soreness (DOMS), which occurs after exercise and can impact training or competition performance. Studies have demonstrated that foam rolling reduces pain associated with DOMS while speeding up exercise recovery.
A meta-analysis which evaluated the effects of pre- and post-rolling on sprint, jump, strength, flexibility performance as well as muscle pain found that foam rolling significantly reduced DOMS while speeding recovery. Compared to control groups, those who pre-rolled experienced small acute improvements in sprint performance and flexibility along with less muscle tenderness.
For more information on how foam rolling and other treatments can help improve your running performance, contact Total Health & Rehab Center to schedule an appointment with our team of specialists.