Athletes and fitness enthusiasts all around the world use self-myofascial release or foam rolling to improve range of motion and recovery before and after workouts. Chad Benson, the VP of fitness education at BCPTI, explains why you need to be foam rolling.
According to a *study out of Newfoundland, the use of foam rolling before a workout improves flexibility, given recent research showing the negative impact of long held static stretches. Several studies state that traditional stretching can decrease your strength prior to lifting weights and increase your risk of injury when participating in dynamic activities or sports.
Chad says that the "degree of flexibility improvement [after foam rolling] is similar to that seen with static stretching, but without the negative outcome of decreased strength prior to working out".
He explains that self-myofascial release helps relieve built up tension by using equipment like a foam roller. With use your muscles and joints can return to a more smooth and mobile state, leaving you feeling great!
Chad recommends 1-2 minutes of foam rolling per muscle can improve functional range of motion and strength with reduced risk of injury or mechanical error. He suggests showing up 10 minutes early to foam roll your muscles to save yourself the pain, time, and money of rehabilitative care.
Trigger Point rollers can be found at all Steve Nash Fitness World & Sports Club locations.
(*MacDonald et al. (2013). An Acute Bout of Self Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength & Conditioning Research, 27(3): 812 – 821.)