The use of myofascial release rollers, or massage (foam rollers, in English), is a strategy increasingly used by those who practice sports to improve sports performance and promote recovery in the post-workout period, relieving muscle pain and increasing flexibility. Scientific research reveals that the strategy may be relevant in some cases, but more studies are needed to draw definitive conclusions. DECO PROTeste clarifies any doubts.
What is myofascial self-release?
Fascia is a tissue that surrounds all muscles, organs, glands, neural pathways and blood vessels and whose main function is to provide structural support to the body, allowing the body to move efficiently. However, when an athlete suffers a lot of trauma or acute muscle injuries, the fascia can become stiff or thicker, which has a direct impact on muscular and fascial (myofascial) efficiency and mobility. Myofascial self-release (SMRits acronym in English) is a strategy that has been gaining popularity among athletes precisely because it is argued that it can help treat muscle stiffness, contributing to improved sports performance and recovery in the post-workout period.
What are myofascial release rollers?
They are foam rollers, of various shapes and densities, used to improve muscle performance and flexibility and to relieve pain and muscle fatigue. In this form of “self-induced” massage, athletes use their body weight and movement with myofascial release rollers to apply pressure to muscles.
What are the benefits of these rollers?
Movements with the rollers exert direct pressure on the soft tissues, stretching them and generating friction between them and the rollers. Myofascial release rollers are believed to contribute to:
- reduction of muscle tension and stiffness;
- decreased pain, swelling and muscle spasm;
- greater flexibility and range of movement;
- improve healing of ligament and muscle injuries;
- better sports performance.
Another advantage highlighted by this strategy is the fact that it allows athletes to massage themselves, eliminating the need to use a masseur. Still, it is not yet clear whether the use of this equipment really has all these benefits.
What does the scientific evidence say about myofascial release rollers?
A recently published study evaluated the effects of myofascial release rollers before training, as a warm-up activity, and after training, as a recovery strategy. The results suggest that, before training, using rollers appears to be an effective strategy for obtaining short-term improvements in flexibility, without decreasing muscular performance. Improvements in performance during sprints were small and the effects during jumping or strength exercises were not very relevant. As a recovery strategy, in the post-workout period, rollers proved to be effective in reducing the perception of muscle pain.
According to the study authors, the improvements obtained in sports performance with the use of myofascial release rollers before training, as well as in recovery in the post-workout period, “are significant enough for these strategies to be relevant, at least , for elite athletes.”
After all, does it work or not?
The scientific research carried out to date on the subject supports interventions with myofascial release rollers in sports practice. However, these studies do not allow us to draw definitive conclusions regarding its effectiveness. Still, it is already known that it can be an effective strategy to improve performance during sprints or flexibility, as well as to reduce the sensation of muscle pain in athletes.
It is also important to take into account that the physiological mechanisms associated with their potential benefits are not yet fully understood and that there is still no consensus on the ideal intervention to adopt with these myofascial release rollers. Still, this does not mean that this intervention should be considered a valid option for all athletes as a warm-up activity or recovery tool.
2023-12-12 14:34:00
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