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    ELITETRACK
    You are at:Home»Forums»Training & Conditioning Discussion»Recovery, Restoration, and Rehabilitation»Effects of FOAM ROLLING on performance ?

    Effects of FOAM ROLLING on performance ?

    Posted In: Recovery, Restoration, and Rehabilitation

        • Participant
          silencer23 on March 24, 2009 at 3:35 am #15498

          Hey guys,
          I did a self- lower body foam roll massage 2 days ago, I went over all the trigger points for 1-2 hours straight. Today I felt pretty loose and flexible, and thought I would have a great speed session so I warmed up, and timed a 30m……………….

          IT WAS 0.4 OFF MY USUAL TIME, my hips were at an all time low, and contact times were embarrassing.

          Why does it happen exactly ? What process takes place in the muscle that makes it so weak after such massage and how long does it take for the power output to bounce back up ?

          Should I even be messing with sMFR by myself ? The results were so catastrophic I don’t know if I should mess with the fascia again.

          Thanks !

        • Participant
          cliffordwinburn on March 24, 2009 at 11:39 am #79815

          1. Please CHANGE THE TITLE OF THIS RIGHT AWAY! It is very misleading and goes against evidenced based research for many good years (However, I can not say that the FOAM ROLLING MASSAGE is evidenced based, I wouldn’t know). It should say EFFECTS OF FOAM ROLLER MASSAGE ON PERFORMANCE! Because Massage Therapy is SO RIDUCULOUSLY PROVEN TO ENHANCE PREFORMANCE IT IS JUST SILLY. And had you be to a licensed massage therapist this would have never happened, your fascia would have been better with less adhesions, your getting the two confused when you say trigger points.

          2. WHO instructed you to do this? 1-2 hours!!! Absurd! On a foam roller!!

          3. Fist of all trigger points are too fine and small to get out on a foam roller, and they are only research and field proven to be worked out by manual ischemic compression of 8-12 seconds or until release, THEY ARE NOT LARGE AT ALL!! I HAVE FELT MANY AND IT IS A SKILL! (Licensed Massage Therapist, Athletic Trainer(maybe but I doubt it, perhaps some of the good ones out there could), Physical Therapist-very doubtful-depends-run, a Chiropractic Physician would be fine for this.

          Foam rolling is a poor way to massage and and 1-2 hours is overkill. It is only recomeneded to be used 30 seconds total of rolling on a muscle group. And they usually instruct you to stop on sticking spots and hang out there until it goes away. I would not recommend that by any means! You should only foam roll for 30 seconds per muscle group once or twice in a day if that is your thing. It is very uneffective, but there is some benefit to it though, so not a complete waste, but the way you did it sir is madness and was very deterimental (however you spell that) meaning bad.

          However, massage therapy will increase performance by a licensed professional which you should have seen in the first place and then recieved instructions to use the foam roller the way it was intended in the first place. You are very inflamed good sir, I would ice right away sir. ASAP.

        • Participant
          Carl Valle on March 24, 2009 at 11:47 am #79816

          post vid

        • Participant
          mortac8 on March 24, 2009 at 12:09 pm #79819

          hah, woah there agentwinburn. i pretty much agree though. my foam rolling prescriptions last maybe 5 minutes or so. 1-2 hours is crazy.

        • Participant
          davan on March 24, 2009 at 12:14 pm #79820

          That is one of the dumbest things you could do.

        • Keymaster
          Mike Young on March 24, 2009 at 2:15 pm #79828

          haha…agent. Looks like the OP touched a nerve.

          Can you provide all the evidence in support of massage? Don’t get me wrong, I think it is a great tool that I fuly believe in with a good practitioner but the majority of the research that I have read on the topic actually indicates that it does nothing or is not significantly beneficial. I don’t care to know about methodological flaws of these studies (I’m well aware), I’m more interested in finding what you indicate as the majority of research supporting it’s use. Perhaps I’m not looking in the correct trade journals.

          ELITETRACK Founder

        • Keymaster
          Mike Young on March 24, 2009 at 2:15 pm #79829

          2 hours on a foam roller? Holy crap, if that thing had a warranty you just voided it.

          I’d bet performance will be back within 2-3 sprint sessions.

          ELITETRACK Founder

        • Participant
          cliffordwinburn on March 24, 2009 at 7:41 pm #79835

          The evidence is relatively new in massage therapy. It is now being conducted at Touch Research Institute at University of Miami School of Medicine, led by Dr. Tiffany Field. They have a website and in her books and touchpoints research that comes out has the info. In a study on Dancers, massage improved range of motion, mood, and performance, and then decreased stress hormone (cortisol) https://www6.miami.edu/touch-research/TRIResearch/massageres.htm.

          There’s International Journal of Therapeutic Massage and Bodywork, Journal of Bodywork and Movement Therapies, National Athletic Training Association are some good jouranls, you could also contact the American Massage Therapy Association, as they have or had a big push for massage in sports, I don’t know how to get a hold of their information as it is directly related. NATA is full of information supporting massage, which is good.

          If you read about the effects of lymphatic drainage on massage in National Athletic Training Association and THE BEST resource that combines it all in a nice chunk so you may not need to go digging in all the information I gave. This resource is a book called “Therapuetic Massage in Athletics” by Pat Archer. This is a good as it is going to get until more research that is being done comes out, because this is SO NEW to massage, becuase of all the success, so it is just needing to grow, it’s still a baby.
          You could contact the University of Washington athletic department as they have had a lot of success and this is where most of them are. Also Roosevelt Exercise Training Center, University of Washington Medical Center.

          Physicians working with University of Florida athletes also would be good. It is quoted in the book “Therapeutic Massage and Athletics” that these physicians say the benefits to athletes on massage is based largely on subjective data, and these physicians are firm on their belief in Sports Massage. Also Athletic Trainers in the NBA also have GREAT information in the benefits of massage in athletics (basketball mainly because it is in fact the NBA).

          Again, I will say that the book “Massage in Athletics” by Pat Archer, is the best bet with good information and the research to prove what is being said in the book about athletes benefiting from massage therapy.

          I also would highly recommend contacting James Waslaski, orthomassage.net, he is the true advocate of sports massage where it is today, he is a famous LMT for sports massage, he was pre-med background, EMT, in addition.

          I would also recommend reading “Orthopedic Massage: Theory and Technique” by Lowe, also would recommend Outcome-Based Massage”, from evidence to practice, by Carla-Krystin Andrade and Paul Clifford. This is a great one becuase it will actually tell you what the physiologic changing goals are for different stroke techniques in massage and their evidence supported. This is a must to understand the role, and hey the evidence is clear and GREATLY suppoprted by the medical community.

          The information is poor in sports performance related journals because the gap has never really been bridged with Athletic Training and the Coaches Role together. The evidence is there if you follow the information I have provided.

          And if for some reason you could not get a hold of these places or James Waslaski or anything, you can call my instructor at Western States Chiropractic College, His name is Nathan Nordstrom. He is the current President of American Massage Therapy Association Oregon Chapter, and he would VERY WELL KNOW the evidence to support the use o sports massage and massage in athletics. His website will give you his contact information and that is . I would actually recommend you Mike, to ask Nathan the same question you asked me and he could give you a much better answer that is not scattered like mine and search heavy. I would really recommend you contact Nathan first, and I will also be contacting him just in case you may not get a hold of him for some reason, school starts back up in 2 weeks.

          Perhaps the U.S. Olympic Committee (however it is spelled) might help you as well as they have Olympic Sports Massage Therapists and Chiropractors. My previous Chiropractor Dr. Ted Forcum is really known as he was one of 2 to be selected to go the Bejiing China Olympics, and he would help you as well, his site is http://www.bimsportsinjuries.com. He would definately know of the evidenced based research for massage as he is the one who got me into this in the first place because he thought I would be a good one.

          I hope this information is helpful as Mike has asked that I provide all my evidence in support of massage.

        • Participant
          mortac8 on March 25, 2009 at 12:40 am #79840

          Nice post. Good breadcrumbs.

        • Participant
          silencer23 on March 25, 2009 at 1:18 am #79841

          2 hours on a foam roller? Holy crap, if that thing had a warranty you just voided it.

          I’d bet performance will be back within 2-3 sprint sessions.

          LOL ! well, i guess you live and learn, thanks !

          Good info agentwinburn8604 !

          So what caused the performance drop ? The decreased muscle tone ?

          davan good to hear from you again man.

        • Participant
          johnstrang on March 26, 2009 at 3:27 am #79905

          Agentwinburn8604 I agree with you very much, but don’t discount the foam roller. It has been a great resource to me, especially after hard days. I use it often after the first day of a multi and it has given me better results than doing the ice bath. Its hard for athletes to afford massage therapy on a regular basis, and unless you go to a school like Oregon chances are you wont have one on your team or a trainer willing to do it.

          Usually use it no more than 10-15 mins and usually have good results with it.

        • Member
          Winning22 on May 5, 2009 at 6:25 am #82868

          Post video of you rolling your legs on this foam roller need evidence make sure its 1 hour long.

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