Over the last few years, the use of self-myofascial release treatments has massively increased. Things like foam rolling and assisted self-massage have become the norm to enhance range of motion and boost performance. But, static stretching and dynamic stretching still have their place in physical performance when it’s used effectively. By using preventative measures like self-massage and stretching, you can improve flexibility and joint range of motion.
Stretching isn’t just for flexibility though. What’s interesting is that if you continue to work a muscle without stretching, it won’t become stronger. In fact, what happens is that the muscle will tighten and actually become weaker and work less efficiently. Then, with time, the muscle is more likely to pull, tear, or simply become injured. So don’t think that you can just skip stretching because you aren’t a gymnast, dancer, or yogi. Stretching helps with muscle recovery.
Stretching can also help to reduce injury before and after exercise. Other benefits include increased blood supply which helps to minimize muscle soreness after working out, promotes better posture and has a calming effects on the mind. The more mobility and flexibility you have the better your performance will be as it helps to maximize your muscles’ elasticity. This means that you can move explosively and quickly to your body’s fullest potential.
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Another element that can play a part in injury prevention is self-massage. If you’re just about to start a workout at the gym, the majority of you would probably do a warm-up beforehand. This helps to prepare your muscles for the task ahead. Experts also suggest massaging or rolling your muscles before exercise too. Self-myofascial release (SMR) or foam rolling is a type of soft tissue therapy.
This can be especially helpful if you deal with a chronic injury that tends to flare up. During the time that I was training the hardest in dance, I used to spend 30 minutes to an hour rolling out my muscles. Not only did it help with my flexibility, it also kept the muscles near my injury and at my injury healthy instead of tightened. This allowed me to have a lower chance of inflaming the area again during training.
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One systematic review looked into the effects of self-myofascial massage using a foam roller on muscle recovery, joint range of motion and performance. Researchers found that it may help to increase joint range of motion without negatively affecting muscle performance. With a combination of exercises, stretches, and self-massage, you can help to prevent injury and boost performance.