Does Foam Rolling Work? (Better Recovery and Less Soreness)
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Date: 2019-11-06
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Comments and reviews: 9
JOSH NEWHOUSE
Personally I don't use foam rollers. however, I would challenge your method of analysis as to how effective foam rollers are in reducing muscle soreness exclusively in the time frame immediately following a work out. Your video never explored the cause of soreness, which to my knowledge is from the build up of lactic acid in the muscle. If we accept that as the only or exclusive cause (excluding muscle damage, then I would propose that a foam roller used immediately after a workout, breaks up the lactic acid held in the muscle. To further support this idea, from what your video suggests, preforming a dynamic warm up immediately proceeding the next similar training event would aggressively manipulate the muscle group and increase blood flow to the muscle group and help to remove any stagnant or lingering LA still present prior to training. I love the videos man, this is just a thought.
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Personally I don't use foam rollers. however, I would challenge your method of analysis as to how effective foam rollers are in reducing muscle soreness exclusively in the time frame immediately following a work out. Your video never explored the cause of soreness, which to my knowledge is from the build up of lactic acid in the muscle. If we accept that as the only or exclusive cause (excluding muscle damage, then I would propose that a foam roller used immediately after a workout, breaks up the lactic acid held in the muscle. To further support this idea, from what your video suggests, preforming a dynamic warm up immediately proceeding the next similar training event would aggressively manipulate the muscle group and increase blood flow to the muscle group and help to remove any stagnant or lingering LA still present prior to training. I love the videos man, this is just a thought.
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riconater 321
Hey jeff very interesting video I have been really interested in learning about blood flow restriction training(occlusion training. I have seen many youtube videos on the topic from seemingly credible people (layne norton, jeff cavalier at athlean x, etc) and i have even started incorporating it into my routine a bit but i seem to struggle finding the sweet spot of tightness where i get a crazy pump but dont cut off circlution altogether. I always end up being disappointed with the results because the claims are that you sill get an arm popping pump which i have failed to do. So I was hoping maybe you could do a myth video on this type of training. Thanks in advance for what you do i learn alot from your videos
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Hey jeff very interesting video I have been really interested in learning about blood flow restriction training(occlusion training. I have seen many youtube videos on the topic from seemingly credible people (layne norton, jeff cavalier at athlean x, etc) and i have even started incorporating it into my routine a bit but i seem to struggle finding the sweet spot of tightness where i get a crazy pump but dont cut off circlution altogether. I always end up being disappointed with the results because the claims are that you sill get an arm popping pump which i have failed to do. So I was hoping maybe you could do a myth video on this type of training. Thanks in advance for what you do i learn alot from your videos
reply
Luke Ivanov
If you've been doing squats (deadlifts and bench press apply too) all your life and you haven't done any static stretching beforehand to affect the range of motion before you do the exercise then DON'T FOAM ROLL before you're about to squat as a means of reducing injuries because if will yield negative results. If your body has been used to squatting with a specific tightness in the muscle at certain location, then increasing the range of motion will create an imbalance as your body has never encountered a deeper stretch in the bottom portion of the movement and will lead to tears in the muscle and sometimes they can be really bad. Make sure to foam roll after you workout. Hope this helps
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If you've been doing squats (deadlifts and bench press apply too) all your life and you haven't done any static stretching beforehand to affect the range of motion before you do the exercise then DON'T FOAM ROLL before you're about to squat as a means of reducing injuries because if will yield negative results. If your body has been used to squatting with a specific tightness in the muscle at certain location, then increasing the range of motion will create an imbalance as your body has never encountered a deeper stretch in the bottom portion of the movement and will lead to tears in the muscle and sometimes they can be really bad. Make sure to foam roll after you workout. Hope this helps
reply
Tane Clement
Hey Jeff, Just wondering did you look at all into the effects of foam rolling as a pure recovery method? So for example say 24 hours post session (assuming a 4 day a week split) the body is real beat up using foam rolling to help with recovery. Your points made a lot of sense, but it got me thinking about how massage is used as a post-workout recovery method and since FR is so similar whether it would have similar benefits. I know most of massage's benefits come from the placebo effect, but if FR can produce a similar effect (and since it is so much cheaper) it would be real interesting to look into. Love to hear your thoughts.
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Hey Jeff, Just wondering did you look at all into the effects of foam rolling as a pure recovery method? So for example say 24 hours post session (assuming a 4 day a week split) the body is real beat up using foam rolling to help with recovery. Your points made a lot of sense, but it got me thinking about how massage is used as a post-workout recovery method and since FR is so similar whether it would have similar benefits. I know most of massage's benefits come from the placebo effect, but if FR can produce a similar effect (and since it is so much cheaper) it would be real interesting to look into. Love to hear your thoughts.
reply
Nasir Amarah
Foam rolling is NOT good for you. It inhibits the inflammatory (healing) process. The reason you feel better and have better mobility is because you are dispersing the fluid containing inflammatory molecules, which are causing you pain. By doing this you are constantly inhibiting healing which leads to the formation of scar tissue. That's the reason why people become dependent on foam rolling. The more damage they do, the more they feel they need to roll out
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Foam rolling is NOT good for you. It inhibits the inflammatory (healing) process. The reason you feel better and have better mobility is because you are dispersing the fluid containing inflammatory molecules, which are causing you pain. By doing this you are constantly inhibiting healing which leads to the formation of scar tissue. That's the reason why people become dependent on foam rolling. The more damage they do, the more they feel they need to roll out
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vlada
professional soccer's teams have been using it for a few yrs. I remember taking my youngest about 7ys ago to an open practice & only the players who didn't play the previous night were doing actual training while the starters were all stretching and doing foam rollers work (to the chagrin of kids who didn't see the players do any skill work, just rolling on ground) Since then, I've seen many training clips with teams like Barcelona, Arsenal, etc using it.
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professional soccer's teams have been using it for a few yrs. I remember taking my youngest about 7ys ago to an open practice & only the players who didn't play the previous night were doing actual training while the starters were all stretching and doing foam rollers work (to the chagrin of kids who didn't see the players do any skill work, just rolling on ground) Since then, I've seen many training clips with teams like Barcelona, Arsenal, etc using it.
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Alejandro Toro
Question on recovery time. Or if theres a video on it Id love to see if theres a link I can go to. But, my question is, is it plausible for hypertrophy to be limited if I were to say do hamstrings one day and then run for the next two days? Or should I just attribute the lack of mass gain on my hams to something else? Basically the question is how long after doing a leg workout should I wait before i do any leg related activities?
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Question on recovery time. Or if theres a video on it Id love to see if theres a link I can go to. But, my question is, is it plausible for hypertrophy to be limited if I were to say do hamstrings one day and then run for the next two days? Or should I just attribute the lack of mass gain on my hams to something else? Basically the question is how long after doing a leg workout should I wait before i do any leg related activities?
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Jorge Ribeiro
Hey Jeff, you talk abaut static strech and decrease of performonce by doing it. This decrease happens of the actin and myosin cross bridge has less area where to grip and contract resulting in less power output. But if you do in the begin of your session and then you all your normal prehab with concentric action, the CSA may come to is normal size before the streching. Whats your opinian? Sorry about the language in portuguese: D
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Hey Jeff, you talk abaut static strech and decrease of performonce by doing it. This decrease happens of the actin and myosin cross bridge has less area where to grip and contract resulting in less power output. But if you do in the begin of your session and then you all your normal prehab with concentric action, the CSA may come to is normal size before the streching. Whats your opinian? Sorry about the language in portuguese: D
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Seb V
Foam rolling does work and cool. but i find using a body massager like Pure-Wave Hand held Cordless Body Massager-deep tissue) it's faster - easier and it hits specific areas ( stubborn knots, tight joints, stiff muscles and cramping legs) a lot better than a foam roller-also is better than being in uncomfortable position, avoiding added injury to other areas. in my experience combo use with resistant band does wonders
reply
Foam rolling does work and cool. but i find using a body massager like Pure-Wave Hand held Cordless Body Massager-deep tissue) it's faster - easier and it hits specific areas ( stubborn knots, tight joints, stiff muscles and cramping legs) a lot better than a foam roller-also is better than being in uncomfortable position, avoiding added injury to other areas. in my experience combo use with resistant band does wonders
reply
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