The turn of the year is now a few months behind us - and with it most New Year's resolutions. Maybe...
What are the real benefits of foam rolling?
Have you ever thought about whether less muscle soreness really leads to better workouts? The latest research might surprise you.
The effect of foam rolling on pain and performance
A recent study suggests that while foam rolling helps relieve pain and soreness, it doesn't necessarily improve exercise performance. Scientists studied participants who performed challenging exercises and then tested three different types of recovery: traditional rest, light cardio (low-intensity cycling) and foam rolling.
Comparison of recovery methods
While foam rolling was the most effective at reducing muscle soreness, it showed no measurable impact on strength, power or flexibility. If you had to rank the recovery methods by effectiveness, foam rolling would come first, followed by light cardio and rest. This is not the first time that studies have found that foam rolling does not improve exercise performance. However, the same is true for other recovery methods such as stretching, which also does not appear to have a significant impact.
The value of recovery
However, this does not mean that foam rolling or other recovery methods are worthless. Research suggests that a focus on recovery can have a positive impact on injury prevention. Less pain leads to better body awareness, which could play an important role in sticking to training consistently.
Adjusting the training plan
It's just as important to rethink your training plans if you're constantly exhausted and sore. New training plans often cause muscle soreness, but your body should adapt to them. If you're chasing soreness, you could be adding unnecessary fatigue, which could lead to poor recovery and ultimately limited results.
Sources:
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Journal of Strength and Conditioning Research, "Effects of Foam Rolling on Muscle Recovery"
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Sports Medicine, "Recovery Strategies for Athletes"
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International Journal of Sports Physiology and Performance, "Does Foam Rolling Enhance Performance?"
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