Evidence-Based Recovery: Massage, Foam Rolling, Stretching Physical activity, weight training, and sports are associated with a wide variety of post-exercise sequelae including muscle fatigue, delayed onset muscle...
Evidence-Based Recovery: Massage, Foam Rolling, Stretching Physical activity, weight training, and sports are associated with a wide variety of post-exercise sequelae including muscle fatigue, delayed onset muscle soreness, discomfort, pain, and soreness. These symptoms vary widely based upon the physical condition of the athlete, duration, intensity, frequency and type of exercise performed. Physiologically, the muscles face repetitive microtrauma resulting in disruption of the myocyte (muscle cells) and sarcomeres, and subsequent inflammation.
One of the key components to returning to peak performance at the next opportunity or competition is adequate and appropriate recovery. Generally speaking, this includes passive recovery such as adequate nutrition, hydration and sleep, and active recovery which includes modalities such as massage therapy, foam rolling, stretching and many more. Recovery in an athlete involves two goals: returning to the initial, pre-exercise level of function and adapting (i.e.
Supercompensation), strengthening or improving some function in their respective activity or sport. Simply improving the sensation of fatigue can be considered a form of recovery. For others, improved performance and adaptation at a sport or strength may be a form of recovery.
Finally, coming back from an injury is a form of a recovery. In part 1 of this series, we’ll review the current evidence for massage therapy, foam rolling and stretching, and to see which, if any, have beneficial effects on recovery for the athlete. Example of masssage therapy (courtesy of florida-academy.edu) Massage Therapy .
Massage therapy is ‘mechanical manipulation of body tissues with rhythmical pressure and stroking for the purpose of promoting health and well-being’. It is one form of myofascial release popular among athletes as a recovery modality. Massage is considered to enhance muscle relaxation, reduce tension, promote the healing process and improve athletic performance.
If you are experiencing symptoms that may be related to evidence based recovery: massage therapy, foam rolling and stretching, it is important to see a sports medicine physician. Early evaluation and treatment typically lead to better outcomes. Do not ignore pain or symptoms that are limiting your activity.
*This article is for educational purposes only and does not substitute for professional medical advice. Always consult a qualified healthcare provider.*
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