#foamrollingjeffnippard, #jeffnippardfoamroller, #musclerecoveryafterworkout I’ve found Jeff Nippard’s channel recently and amazed by his works based on scientific evidence, which is similar to what I have been trying to do in this channel. I also watched his video about foamrolling and thought I would add a recent study published after his video was made.
Foamrolling does not improve muscle recovery. Instead, it changes pain perception so that you tend to feel less pain as mentioned in this video. More importantly, you need to avoid foamrolling on bony areas where your tendons are attached as tendons don’t like compression, for which you can find evidence in almost every video of this channel.
The best use of foamrolling would be to change pain perception (before rehab exercises/after normal workouts). I believe dynamic stretching and eccentric preactivation can be more effective as a warm-up than static stretching or foamrolling. In rehab process, this kind of muscle release works play an important role in reducing pain so that patients can do exercises with reduced pain (not always though)
However, there is no harm massaging your muscles so do as often as you can. You can see lots of videos about simple muscle release techniques (without a foam roller) and rehab exercises in this channel. This study used terms like self-massage, foam rolling, roller massage and self-myofascial release so it is pretty much similar to the effects of massage technique I show you in this channel.
References
Shah, J. P., Thaker, N., Heimur, J., Aredo, J. V., Sikdar, S., & Gerber, L. (2015). Myofascial trigger points then and now: a historical and scientific perspective. PM&R, 7(7), 746-761.
Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self‐myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International journal of sports physical therapy, 10(6), 827.
Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., ... & Ferrauti, A. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in physiology, 10, 376.
Healey, K. C., Hatfield, D. L., Blanpied, P., Dorfman, L. R., & Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. The Journal of Strength & Conditioning Research, 28(1), 61-68
Jeff's video about foam rolling
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The key principle of rehabilitation is to continuously navigate the middle of doing too much and too little. You are the only one who can do it and I really hope this video can help with your symptoms. However, you should not take the information in my channel as medical advice. It is best to see medical professionals if you have any pain or injuries and it is also advisable for you to do these exercises with a proper assessment and supervision.
If you want to know the latest evidence and concepts of tendon rehabilitation, please check the below videos. Rehab safely!
1. Never stretch your tendon
2. Tendon rehab Q and A
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I would love to help as many people as I can! Your support and feedback will be the ones that keep me going! Have a great day and wish you a pain-free life!
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