FOAM ROLLING AS A RECOVERY TOOL AFTER AN INTENSE BOUT OF PHYSICAL ACTIVITY
A new study that will be published in the January 2014 issue of Medicine & Science in Sports & Exercise® took an in-depth look at the mechanisms relating to how foam rolling helps aid in the recovery process after an intense bout of physical activity.
The study involved 20 male subjects experienced in strength training (1 Repetition Maximum (1RM) Squat: 129.2 ± 26.7 kg) who were assigned randomly to one of two groups, either control or foam rolling. Every subject had pretest measurements analyzing thigh girth, muscle soreness, range of motion, evoked and voluntary muscle properties, vertical jump height, and foam roller pain/force. Subjects then completed an exercise-induced muscle damage protocol involving 10 sets of 10 repetitions of back squats at 60% of their 1RM. Subjects were retested at 0, 24, 48, and 72 hours after the muscle damage protocol to track recovery. The only between-group differences in the testing protocol was that the foam rolling group rolled all aspects of the lower body for a duration of 20 minutes after test measurements at 0, 24, and 48 hours.
The most important finding of the present study was that foam rolling was beneficial in decreasing muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic range of motion in comparison with control. Foam rolling negatively impacted a number of evoked contractile properties of the muscle, indicating that the potential benefits caused by foam rolling are accrued primarily through alterations in neural responses and connective tissue. Foam rolling after a workout has substantial benefits, allowing an individual to better adhere to an exercise program because of decreased muscle soreness and attenuated loss in range of motion, improving an individual’s ability to maintain proper form when performing exercises. Foam rollers also may be used as a tool to aid in the prevention of injuries by maintaining muscle activation patterns, allowing individuals to maintain their natural movement patterns when performing dynamic movements during the days after a hard bout of physical activity.
No caption available...Image Tools
REGISTER NOW! YOU WON’T WANT TO MISS ACSM’S HEALTH & FITNESS SUMMIT & EXPOSITION
Register now and plan to attend ACSM’s Health & Fitness Summit & Exposition April 1 to 4, 2014, in Atlanta, GA. You won’t want to miss a minute of this exciting conference, now in its 18th year. This year’s Summit will offer something for everyone, with nearly 100 lectures, panel discussions, exercise sessions, networking opportunities, and an exhibit hall.
The Summit, at The Hilton Atlanta, kicks off with a range of preconference events on Tuesday, April 1, including “Nutrition and Exercise for Cancer Prevention, Treatment and Posttreatment or Survivorship,” “10,000 Workouts in 10 Minutes: Movement-Based Programming,” “Postrehab: New Opportunities in Fitness Training,” “Worksite Health Promotion 2014: U.S. and Multinational Next Practices for Program Success!,” “BOSU® Complete Workout System — Specialty Certification,” and “Schwinn Cycling Instructor Certification.”
The 2014 Keynote speakers are now set; make sure to catch the following:
* Barbara Ainsworth, Ph.D., M.P.H., FACSM, will speak on “Estimating Fitness and Monitoring Daily Activity — Making It Meaningful”
* Walter Bortz, M.D., will speak on “It’s Always Too Soon to Stop”
* Chris Heeter will speak on “Fired Up: Sled Dog Wisdom on Motivating a Laughable Range of Personalities”
If you work in a fitness or business environment — health and fitness club setting, wellness and health promotion center, corporate fitness program — or are a clinical professional based at a university medical establishment, plan on attending this great event!
Registration is now open. Visit www.acsmsummit.org/registration to register by January 18 for the best rates. Stay tuned to www.acsmsummit.org for more information about this meeting.
SUBMIT A FEATURE TO ACSM’S HEALTH & FITNESS JOURNAL®
Are you considering submitting an article targeting the audience of health and fitness professionals? Please note that articles must provide timely information that is of immediate use to practitioners. The style of ACSM’s Health & Fitness Journal® is practical and interpretive. Also note that we do not publish studies or study results, and feature submissions are subject to peer review. Submitting a feature to ACSM’s Health & Fitness Journal® is easy, just visit www.acsm-healthfitness.org and click on “For Authors” for instructions. Feel free to email submission queries and questions to HFJournal@acsm.org.
© 2014 American College of Sports Medicine.