Foam rolling is a type of myofascial release, or self-massage. This is a practice where you use a cylindrical tube to massage the fascia. The fascia is the connective tissue that joins together your muscles, ligaments, and tendons.
In simpler terms, using a foam roller gives your connective tissue a much needed massage after a workout. This can help reduce muscle pain and stiffness, and may even improve your performance in future workouts.
References
American College of Sports Medicine. (n.d.). Delayed onset muscle soreness (DOMS).
Dupuy, O., et al. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology.
Hendricks, S., et al. (2020). Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of Bodywork and Movement Therapies.
Hughes, M. (2012). Myofascial release (MFR): An overview. Hospital for Special Surgery.
Macdonald, G. Z., et al. (2014). Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and Science in Sports and Exercise.
Pearcey, G. E. P., et al. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training.
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