Foam rolling Flashcards
What is Foam Rolling?
A self-myofascial release (SMR) technique used to relieve muscle tightness or soreness by applying pressure to specific muscle areas using a foam roller.
What are the techniques for foam rolling?
Techniques can vary by:
* Duration
* Oscillations
* Pressure
* Location
What is the recommended duration for foam rolling?
90–600 seconds per muscle, with 60-90 seconds being ideal for acute benefits.
What are the pre-exercise benefits of foam rolling?
- Acutely improves range of motion (ROM)
- Does not decrease strength or performance
- Reduces tension and anxiety
- Boosts mind-muscle connection
- Increased proprioception
How does foam rolling affect delayed onset muscle soreness (DOMS)?
Foam rolling significantly reduces pain at all measured time points after exercise and maintains muscle strength post-exercise.
What is the comparison between foam rolling and stretching?
Foam rolling has similar or better short-term ROM benefits compared to static and dynamic stretching.
What mechanisms contribute to the benefits of foam rolling?
- Neurological Modulation
- Vascular Adaptations
- Limited Structural Changes
- Molecular adaptations from animal studies
What are the neurological adaptations involved in foam rolling?
- Pain receptors (nociceptors)
- Proprioceptors
- Mechanoreceptors (Ruffini and Pacinian corpuscles)
- Increased stretch tolerance
- Increased Pressure Pain Threshold
What are the vascular adaptations associated with foam rolling?
Enhances blood flow, aiding recovery by improving oxygen and nutrient delivery and waste removal.
What potential negative effects are associated with foam rolling?
Sources did not identify significant negative effects of foam rolling compared to static stretching.
What is the certainty level of the recommendations for foam rolling?
- High: Acutely improves ROM without reducing strength
- Medium: May be useful to reduce DOMS
- Low - Medium: Can result in long-term adaptations for more ROM
- Very Low: May enhance training effects in fibrotic populations
What gaps in research exist regarding foam rolling?
- Limited studies on older and clinical populations
- Limited studies on upper-body muscles
- Long-term research combined with resistance training
- Limited longitudinal studies
What are key takeaways regarding foam rolling?
- More beneficial prior to training
- A tool to use alongside training
- Consider time constraints and personal preference
- Relationship between duration and effectiveness is not linear
Fill in the blank: Foam rolling is primarily used for _______.
[self-myofascial release]
True or False: Foam rolling can decrease muscle strength.
False
