How does foam rolling reduce muscle soreness
So does foam rolling reduce muscle soreness? This is a question I see getting asked a lot on various fitness forums. The short answer is that it will depend upon the type of foam used and how it is used. But, for the purpose of this article I am going to assume that you are talking about traditional, factory made foam.
First, I want to point out what I consider to be a fact. That fact is that traditional foam manufacturing techniques do cause muscle soreness. That is because they force the liquid inside to move faster and harder, which in turn agitates the cells present in the muscle tissue. Now this doesn't necessarily cause severe soreness - it is more of an irritant. But, it does cause soreness.
Second, let's take a look at what is actually being used in order to manufacture foam. You will most likely notice that the foam is made by adding layers of various chemicals to various layers of industrial vinyl. Some of those chemicals will be alcohols and some will be esters.
Now, I want to quickly highlight the role of alcohols in these layers. Alcohols are commonly used as lubricants, because they are fairly cheap and don't cause significant irritation. But, they also have the effect of constricting the blood vessels in the body, which can have the effect of increasing blood flow and decreasing the swelling in the extremities. This can result in reduced swelling and reduced pain. In fact, many chiropractic practitioners use foam on their patients with joint pain and sciatica.
One other chemical that is typically found in the foam is ethylene glycol or Egon. This is a petroleum derivative that also has the effect of constricting blood vessels, although it doesn't have the vasodilatation effect as that of alcohols. It is also used in a number of cosmetic products, including anti-aging creams, because it can help delay the visible effects of aging.
So, now you know why exactly does foam rolling reduce muscle soreness. It's because it has the effect of reducing inflammation, which is the mechanism that causes pain. It also has the effect of reducing pain, which is yet another mechanism that causes pain. And, it can also help reduce swelling.
So, how do you know which product to choose? That's easy. Look for those that contain all natural ingredients, or ingredients that are derived from plants and herbs. No animal-derived ingredients whatsoever. Those suffering from pain will appreciate a product that contains capsaicin, which helps to neutralize the pain-inducing chemicals in the muscle tissue.
The final question you might have is about side effects. No serious side effects occur when using this product. But, if you are pregnant, nursing or have any sort of heart or circulatory problem, please consult with your physician before beginning a program such as this. Also, it should be noted that this is not a substitute for professional medical treatment. It is intended solely as a convenient, low cost way to achieve relief from pain and stiffness.
References: http://www.brianmac.co.uk/articles/article466.htm
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