BODY SCIENCE
Roll If You Want To elements to your warm-up , such as dynamic stretches , and Active Isolated Stretches ( AIS ), which would stimulate neuromuscular communication .
The Research Shows …
According to research , foam rolling has shown minimal benefit to athletes . There is no evidence to suggest that it improves athletic performance in endurance , speed or power events . Although foam rolling has been found to improve flexibility , this is temporary , often only lasting a few minutes . This may be due to a temporary reduction in the sense of pain / stretch , or a reduction in the bonds between connective tissue and muscles , but there is still no consensus in the scientific community on this . It is also difficult to determine the psychological effect foam rolling may have before competition , as it allows an athlete time to relax and focus on the task ahead .
Over the past decade various novel training and therapeutic practices have made an appearance , and while some had a limited lifespan , selfmyo ( muscle ) fascial ( connective tissue ) release has shown some longevity . The most common form of this is foam rolling , but what does it do , does it work , and are there any safety considerations you should be aware of ? – BY ERNEST HOBBES , BIOMECHANIST
T
he most important thing to understand is that foam rolling aims to improve flexibility , performance and relaxation , and reduce Delayed Onset of Muscle Soreness ( DOMS ) experienced in the days following hard training . It intends to achieve this by compression and shearing of body tissues . Apart from the physical manipulation of the muscle , this may lead to an increase in local blood flow and local temperature , and thus an increase in local metabolism , much like any warm-up would do .
There is evidence to suggest that this may cause relaxation of the muscle and neural pathways , which could actually lower performance and increase risk of injury . However , the same could be said about slow , static stretches ( held for 30 seconds ). Before exercise / competition , the last thing you want is slow communication between the brain and muscles , so this could be avoided by including additional
Foam rolling is often seen as a “ self-massage ”, but there is far less control over the pressure applied to the tissues . In fact , the pressures often reach 10 times the highest medical compression category , and are not only applied to the muscle and connective tissue , but also to the bones , nerves , chemical- and mechanical receptors , and blood vessels . In extreme cases , studies have shown temporary interruption of blood flow and complete compression of blood vessels . Therefore , while minimal serious health risks have been reported , it is advised that athletes suffering from diabetes and osteoporosis , or at risk of venous thrombosis , etc . first consult a physician before trying foam rolling .
There is currently no conclusive evidence regarding the benefits of foam rolling , but there is also no reason to exclude it , particularly if an athlete enjoys it . Foam rolling is unlikely to be of any help if used in isolation , but may enhance your warm-up and cool-down , and foam rollers are currently available in various shapes , sizes and profiles , which may affect the experience and results .
About the Author Ernest is a biomechanical , video , and running gait analyst at the High Performance Centre ( HPC ) of the University of Pretoria .
What to Look For
1 . Water : Make sure your sports drink is not carbonated , so it is easy to drink and doesn ’ t make you feel full .
2 . Sodium : The white powder on your clothes or skin is the salt you lose in sweat , and this loss can lead to muscle cramps , so sports drinks should contain at least 300 to 700mg of sodium per litre . Athletes prone to cramping may require more .
3 . Carbohydrate ( sugar ): Sugar keeps blood glucose from dropping and helps fuel active muscles and the brain , so 30 to 60 grams of carbohydrate per hour of activity can improve endurance , power output and delay fatigue . To prevent stomach problems , make sure your drink has no more than 80 grams of carbohydrate per litre , as that is generally the limit of what your body can easily absorb .
4 . Flavour : Drinks with flavour are easier to swallow , especially when you ’ re tired .
Most importantly , experiment with a new sports drink in training first before using it in a race , as you don ’ t want to find out mid-race that something doesn ’ t work for you , or disagrees with your stomach !
About the Author Christene is a registered dietician based in the Johannesburg area .
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