What Is The Role Of Foam Rolling In Reducing Muscle Soreness And Aiding Recovery?
Have you ever experienced DOMS after a day at the gym? If you're unfamiliar with the term, DOMS stands for Delayed Onset Muscle Soreness. It's that feeling of stiffness and soreness that appears in your muscles after a workout. If you're wondering if massage therapy devices are effective at reducing DOMS, the answer is yes. Read on to find out more.
Detail
Muscles that undergo intense or unfamiliar exercise are prone to develop DOMS. This is due to the microscopic muscle fiber tears that occur during a workout. DOMS can take a day or two before it fully takes effect. This is why most people feel fine after an intense day of lifting weights, then feel sore the next morning.
To help relieve DOMS, one can using a massage therapy device for therapy. Massage therapy devices range from foam rollers, massage guns, or massage balls. A foam roller is a long cylindrical foam prop that can help relieve muscle tension.
The foam roller can be used to release tension in different parts of the body such as the back, legs, and hips. By rolling over the affected areas, blood flow increases, and the build-up of lactic acid is reduced, which helps in reducing soreness.
Massage guns, on the other hand, are often used by professional athletes and trainers. They are a handheld and portable device that applies percussion therapy to dislodge knots and dead tissue. The device vibrates rapidly to stimulate blood flow and reduce muscle inflammation.
Massage balls can be used to target specific areas and relieve deep muscle pain. The ball can be placed under intense areas of the muscle such as the glutes and hips. The pressure can be adjusted by the individual by changing the position of the ball or adjusting the body position.
Tips
Before using a therapy device, it is best to consult a physiotherapist or a doctor to ensure the device will not cause further injury. Following, it is imperative to begin with lighter therapy and adjust the therapy time and intensity gradually over time.
It's important to consider the area of soreness before selecting a therapy device. Use a foam roller for larger areas such as the back and legs, and use a massage ball to target smaller, more isolated areas such as the chest or forearm.
For people who have never used a massage therapy device, it's important to begin with shorter, more frequented sessions and to not oversee the intensity of the therapy. Overly intense sessions can cause further injury, and it's always best to listen to your muscles and adjust accordingly.
FAQ
1. Are massage therapy devices only for people who experience DOMS?
No, massage therapy devices can be used by anyone who experiences muscle pain or tightness. They can also be used as a preventative method to reduce muscle tension.
2. Can massage therapy devices treat muscle injuries?
Massage therapy devices can be an effective method to speed up the recovery process from a muscle injury. However, it is important to understand the extent of the injury and not solely rely on the device.
3. Can using a massage therapy device ever be harmful?
If used improperly or without supervision from a physiotherapist or doctor, massage therapy devices can cause further injury or exacerbate an existing one. It is important to consult with a professional before attempting therapy by oneself.
Conclusion
DOMS can be alleviated through the use of massage therapy devices. It's important to understand the severity of soreness and whether it can be self-treated or if professional supervision is necessary. Understanding and using devices such as foam rollers, massage guns, and massage balls are effective ways to treat and prevent muscle soreness.
Remember to adjust the intensity of therapy over time and gradually work up to more intense or longer sessions. With the help of a physiotherapist or a professional trainer, massage therapy devices can help reduce muscle soreness and improve daily life.
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