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Aug
17
Oscar’s Training Articles – Foam Rolling

We are going to re-post all the articles from the old web site to our new one. All the articles will be collected under the “Oscar’s Training Articles” tab found in the “Blog” category. The information is for your benefit and reading pleasure. If you have any questions or want a special topic to be brought up, just post a comment in the comment section below.

This first post is going to be about foam rolling and how to use them in your mobility practice. Mobility is very important in order to move efficiently and stay injury free. Static stretching will help you increase your mobility, but it can also have a temporary negative effect on your power production.

Recent research shows that you can increase your flexibility significantly by foam rolling without seeing any decrease in power output. The subjects in the study foam rolled their quadriceps (thigh muscle) with a high density foam roller for two minutes. The results were increased joint range of motion without a decrease in power production.

How to apply the information:

-Identify where you are tight

-Apply pressure to the soft tissue with the foam roller

-Use a high density foam roller (Like the ones we have at TNT!)

-Spend 2 minutes slowly working over the tight tissue/muscle

-Soft tissue work (“smashing”) should be performed after and not before the workout

Study:

AN ACUTE BOUT OF SELF-MYOFASCIAL RELEASE INCREASES RANGE OF MOTION WITHOUT A SUBSEQUENT DECREASE IN MUSCLE ACTIVATION OR FORCE

http://www.therabandacademy.com/elements/clients/docs/MacDonald2013An_Acute_Bout_of_Self_Myofascial_Release_Increases.34__635071601879175718.pdf

Foam Rolling Pic

Oscar Isacsson, CSCS, USAW-1
CrossFit TNT Coach