Hvis du ikke selv har en foamroller sat fast på din træningstaske, har du sikkert set flere fra dit gym slæbe rundt på en. Flere og flere har fået øje på fordelene ved foamrolling.
Denne artikel gennemgår grundigt, hvorfor det er en god idé, at du bruger tid på foamrolleren.
Du behøver ikke engang at sætte tid af til at foamrolle, du kan gøre det, mens du ser fjernsyn, mens du mødes med venner i parken eller hjemme eller endda under en forelæsning.
Uanset om du har foamrollet i årevis eller er helt nybegynder, så kan du lære noget af denne artikel.
Du får bl.a. svar på:
- Hvad muskelømhed er
- Hvornår muskelømhed bliver et problem
- Om det bør være smertefuldt at foamrolle
- Hvad fordelene ved foamrolling er: Hvorfor foamrolling er godt for det neurale drive, og hvordan foamrolling løsner op for myoser og stramme fascier
Du får desuden nogle gode råd til teknikken på en foamroller, og artiklen viser dig også, hvordan du foamroller de typisk sårbare områder – der hvor du oftest er øm.
"Every CrossFitter who’s doing it right knows the feeling of waking up the day after a tough WOD feeling soreness in a specific muscle group.
But it’s too easy to consider simple muscle soreness as part and parcel of pursuing an extremely active lifestyle. The problem arises when fascia, which like muscle is soft tissue, gets stressed and develops tears. Over time and without intervention, fascial tears can become scar tissue, thereby limiting the responsiveness of the muscle. And as you might imagine, tight fascia can affect blood flow and nervous response to the muscle because blood vessels and nerves must pass through it to supply the muscle.
Enter Foam Rolling
There are critical — and immediate — benefits to leveraging your bodyweight to target sore muscles with a roller. Here are the most significant.
Reduced Muscle Tightness
First, the foam roller acts as a deep massager. Intuitively, athletes feel this beneficial effect. The muscle is physically manipulated, and scar tissue in the muscle can be broken up, reducing feelings of muscle tightness. More important, blood flow is enhanced, and that improved blood flow brings warmth to the soft tissue. Interestingly, a recent study also found that foam rolling can reduce blood-vessel stiffness, meaning even blood delivery can be improved — especially important during and after any met-con in which oxygen, CO2 and lactate must circulate unimpeded through the working muscle.
Fascial Tissue Release
Fascial scar tissue is also broken up with foam rolling. Ohio trainer John Parrillo believes strongly in the importance of maintaining healthy and responsive fascia, and his athletes appear to benefit from his focus on fascial massage. In fact, the medical term used for foam rolling — self-myofascial release — speaks to the importance of fascia in the musculoskeletal system. When fascial scar tissue is broken up, it “releases” the muscle to respond fully.
Neural drive” is a term many CrossFitters — or athletes in general — are not familiar with. But everyone knows its effect.
When a person whacks their shin against the corner of a coffee table, what does that person instinctively do? Rub his or her shin, right? And that really does make it feel better. Ever wonder why?
Direct pressure on the skin and deeper tissues activates mechanoreceptors — sensory receptors that respond to distortion or pressure. When a mechanoreceptor is activated, it shuts down the neural drive, or pain sensation.
A trigger point is no different. When you press hard on a trigger point, it shuts down the neural drive back at the central nervous system, reduces pain, allows better freedom of movement and reduces fatigue.
In the January 2014 issue of the Journal of Strength and Conditioning Research, a study reported the effects of foam rolling on fatigue, soreness and exertion on college-age individuals. Because most foam-rolling positions require the athlete to be in a plank position, researchers had the control group hold a plank, while the test group used the foam roller. The result was that the subjects who used foam rollers before exercise experienced less post-exercise fatigue than those who only planked."
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