Monthly archives "August"

2 Articles

Foam rolling – an every athlete must do?

Hi,

We asked Taavi from Fysioviis to comment foam rolling. Base of his comment is article “Foam rolling and self-myofascial release” which is found here.

But first, what is foam rolling? Foam rolling is very popular and we see lots of athletes of all level using it. Also, it is most popular form of self-myofascial release, which is the type of myofascial release that is performed by the individual on themselves rather than by a practitioner.519rv6uzqdl-_sl1030_

 

Using foam rolling for self massage has been increased its popularity in recent years. It is easy to use and much cheaper than going to massage therapy. Although impacts of foam rolling are not quite clear but using it has showed beneficial effects especially for (amateur) athletes. For example, foam rolling helps to improve short term flexibility compared to static stretching, which can temporary decrease athletes performance (foam rolling doesn’t!). Therefore it is suitable as a part of warm up to ensure flexibility for performance. If improving flexibility is your only goal, then combining foam rolling with stretching exercises is good way to start. It has more effect if you combine foam rolling with stretching. If your performance depends on flexibility, like gymnast or dancer, then you should try foam rolling.

In addition to previous statements foam rolling also helps speed up recovery by reducing belated after training muscle pain. For athletes any extra recovery is important part of growth, because faster recovery gives you opportunity to train more and therefore get better results.

When you are new to foam rolling, it is important to know how to use your body weight right. To much pressure could be painful and create unpleasant user experience. You have to learn to control pressure (shifting bodyweight) and relax when using foam roll. Also holding your breath and fighting with muscle tension while rolling is a sign of to much pressure and wrong technique.

For conclusion you could say, that foam rolling is comfortable (and cheap) equipment. Combined with right technique lots of athletes could help themselves get better results and avoid injuries.

Quick notes from article – foam rolling benefits:

  • Increase short-term flexibility that lasts for >10 minutes but does not affect athletic performance acutely. Perfect for warp up.
  • Self-myofascial release may also be able to increase flexibility long-term, in programs of >2 weeks.
  • Self-myofascial release may reduce perceived muscle soreness and increase pressure pain threshold

Blog post was made in cooperation with Fysioviis. Thank you Taavi!
fysioviis

 

 

 

www.harjutused.com

Top 10 athletes – July

Hi,

We are happy to show, that first time ever one athlete got more than 1000 views this month! Good job Kreete!

Here are top 10 athletes in July:

  1. Kreete Verlin – 1113 views
  2. Reena Koll – 250 views (NEW)
  3. Jaak-Heinrich Jagor – 247 views (NEW)
  4. Maarja Kalev – 207 views
  5. Marti Medar – 205 views
  6. Mikk Meerents – 199 views
  7. Samuli Eriksson – 189 views
  8. Pjotr Degtjarjov – 178 views
  9. Tanel Reismann – 166 views
  10. Janek Õiglane – 160 views (NEW)