If you want to be an elite athlete, you must make your fitness and active recovery a priority. Studies have shown that vibrating foam rollers can be over two times as effective than using a traditional foam roller. By reading this article you will get the following:
- 1. The Importance of Foam Rolling
- 2. Vibrating Foam Roller Study
- 3. Proper Foam Rolling Routine
- 4. Other Active Recovery Tools
- 5. Other Tips on How to Achieve Peak Performance
1. THE IMPORTANCE OF FOAM ROLLING
Foam rolling, when done properly is an effective way to increase recovery effectiveness and shorten recovery time. Foam rollers can be used for increasing blood flow, flexibility, and range of motion as part of a pre-workout warm-up routine. They are also an effective form of recovery to reduce muscle knots post-exercise.
Medically known as self-myofascial release (SMR), the use of foam rollers for the purpose of reducing muscle tension has become a widely accepted recovery practice. Many people from professional athletes to marathon runners find foam rolling as an important part of their fitness routines.
Foam rolling targets the fascia, which is the most easily accessible layer of muscle closest to the skin. The fascia gets tight during moments of stress or during competition. Using a foam roller can help restore this connective tissue to its natural lengthened state.
2. VIBRATING FOAM ROLLER STUDY
Studies have shown that the added vibration feature makes foam rolling more than 2x as effective than a traditional foam roller. Vibrating foam rollers can increase range of motion, blood flow, and flexibility by up to 40%, compared to 18% with traditional foam rollers.
Check out this 2015 Study Done By Researchers at UNC which concluded that the added vibration feature increases range of motion, blood-flow, and flexibility by up two times as much that can be achieved with a regular foam roller.
3. PROPER FOAM ROLLING ROUTINE USING VIBRATING FOAM ROLLER
A proper warmup is critical to a workout routine. The purpose of the warmup is to increase blood flow to the muscle groups that are going to be actively engaged in your workout. For a proper preparation, a dynamic warmup that mimics the range of motion that your body is about to experience is recommended.
In addition, foam rolling can help increase range of motion, blood flow, and flexibility before your workout. A vibrating foam roller can do this even better as studies have shown that the added vibration increases range of motion, blood flow, and flexibility by up to 40%.
How to Foam Roll the Lower Body Correctly:
Note: This video is sped up 3x speed. It is important to roll at a rate of about one inch per second for optimal blood flow, pliability, and range of motion. Always roll towards the heart for maximum blood flow and oxygen dispersion to your muscles.
10 Step Lower Body Foam Rolling Routine:
- 1. Left Calf
- 2. Right Calf
- 3. Left Hamstring
- 4. Right Hamstring
- 5. Left IT Band
- 6. Left Quad
- 7. Left Groin
- 8. Right IT Band
- 9. Right Quad
- 10. Right Groin
4. VIBRATING FOAM ROLLERS AND OTHER ACTIVE RECOVERY TOOLS
The quicker you can recover, the more of an advantage you will have over your competition. Additionally, shorter recovery time is correlated with injury prevention. Staying injury free can help prolong you athletic career and provide you opportunities that you could not get elsewhere.
A sports massage is often necessary for elite athletes to fix muscle imbalances. A secondary option is to get massage tools or devices like a vibrating foam roller that can help speed up recovery. There are a few out there, but the vibrating foam roller that we recommend is the Kingsfield Spark which is priced much more affordably than some other top of the line vibrating foam rollers. The Kingsfield Spark as well as additional reccomended tools that can help with active recovery are all listed in the links below.