Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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23.04.2016 |
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Self-massage with foam roller speeds up post strength-training recovery
Giving yourself a massage with a foam roller after a heavy workout reduces muscle soreness and slightly speeds up the recovery of the muscles you've trained. Australian sports scientists explain this in the Journal of Athletic Training. Is the effect big enough to incorporate foam-roller treatments in your routines? That's up to you.
Study
The five exercises the students did to massage their legs are shown below. They massaged both legs and each session took a total of 20 minutes. For more details we refer you to the study; at the bottom of this page you'll find a link to the entire publication.
Results
The subjects also had to do long jumps before their strength training and then 24, 48 and 72 hours later. After the workout the subjects found this more difficult because their muscles were in recovery. Their recovery was faster though when they used the foam roller for massage.
The researchers got the subjects to do squats for their strength training using weights that were 70 percent of the weight at which they could just manage 1 rep [1RM]. After the strength training the subjects were able to do fewer reps. Once again, the foam roller massage seemed to speed up the recovery process.
Conclusion
"To combat the adverse effects of DOMS, a 20-minute bout of foam rolling on a high-density roller immediately postexercise and every 24 hours thereafter may reduce the likelihood of muscle tenderness and decrements in multijointed dynamic movements."
"Just three 20-minute bouts (60 minutes total) of foam rolling can substantially enhance recovery after DOMS and alleviate muscle tenderness. This form of self-induced massage could benefit athletes seeking a recovery modality that is relatively affordable, easy to perform, and time efficient and that enhances muscular recovery."
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