Foam Rollers and Other Effective Tools for Workout Recovery

You may think soreness and stiffness are just part of a good, hard workout. They can be, but by focusing on your workout recovery, you help repair, rebuild and strengthen your body for future workouts.

Cooper Fitness Center experts share several recovery principles and tools you can incorporate into your workout plan. There’s no one-size-fits-all approach, so find the recovery methods right for you.

Self-myofascial Release

Self-myofascial release is a massage and stretching technique that releases muscle tension, improving flexibility and decreasing soreness. “The goal is to manipulate the density of the muscle tissue to create mobility, decrease tightness and decrease overall soreness,” said Mary Edwards, MS , Director of Fitness and Professional Fitness Trainer at Cooper Fitness Center.

Foam rollers , found in virtually any sporting goods aisle, are most commonly used for self-myofascial release. Edwards provides these five tips for self-myofascial release:

• Foam rollers can be used on every muscle group. Focus on one muscle section at a time to target major muscle groups. For example, top of the leg, side of the leg, back of the leg, lower back and upper back.
• Use slow and controlled movements to roll back and forth across each muscle group 10 to 15 times before moving on to the next muscle group.
• Use a foam roller prior to your workout to improve circulation, treat existing tightness and prepare the body to mobilize itself during exercise.
• Use a foam roller after your workout to improve circulation, aid in recovery, improve flexibility and alleviate muscle tightness.
• Use daily, before and after a workout or on your rest day(s).

Your first few days or weeks of foam rolling can feel more painful than helpful. Control the amount of pressure you apply by shifting your weight accordingly, using lighter amounts of pressure for your first few sessions. Also, avoid rolling areas with tendons and ligaments—for example areas around the joints such as the knee and elbow—because elongating tendons and ligaments can lead to joint pain.

Another form of self-myofascial release is trigger point release . Using a tennis, lacrosse or even a golf ball, trigger point release specifically targets tight muscles and knots. It is used on minor muscle groups such as the bottoms of your feet, traps/shoulder blades and outer hip muscles.

“The size and type of ball you use is based on the muscle you’re targeting and how much pain you can tolerate,” says Chris Parker, MS , Professional Fitness Trainer at Cooper Fitness Center. “Because of the targeted pressure, trigger point is typically more painful than foam rolling.”

Parker recommends this four-step process when using trigger point release to relieve muscle tightness.

1. Static Hold Position – Position the ball on the targeted area—trapping it between your body and the floor, wall or another body part—and apply pressure. Hold the position for one minute. Over time the muscle releases, reducing the tension.
2. Rolling Technique – Next, in the same area roll the ball up and down the muscle—approximately four times. “This helps rehydrate the tissue,” says Parker. “The pressure pushes the fluid out of the muscle and then afterward the muscle compensates, absorbing more water than what left the muscle to begin with. It’s like a sponge effect.”
3. Crossways Rolling – Then, roll the ball crossways across the muscle to help work out adhesions. Roll it approximately four times.
4. Pin and Stretch – The final step is a local stretch of the muscle. Place the ball against the muscle and then stretch the corresponding body part. For example, if you’re working the anterior muscle below your armpit, trap the ball on the muscle and lift the arm up.

Unlike foam rolling, trigger point release should not be performed daily. At most, Parker recommends it every other day.

Percussion Therapy

Increasing in popularity, percussion therapy is a massage-like technique used for recovery. Using a handheld device—called a massage gun—fast, short pulses and vibration are applied to the muscles and connective tissue. The benefits of percussion therapy include:

• Enhances blood circulation
• Decreases the amount of muscle soreness post workout
• Relieves muscle pain
• Allows for faster muscle recovery
• Provides an overall feeling of relaxation

Percussion therapy can be used before a workout to wake up the muscles for activity. Lower speeds of 20-30 Hz for 45-60 seconds per target area are recommended for the warm-up. The massage gun is also a great tool to use after exercising to decrease muscle soreness and improve range of motion and flexibility. Higher speeds of 60-70 Hz for up to two minutes per area are recommended post workout.

The amount of pressure applied is important. “Percussion therapy should not hurt,” says Parker. “It should feel good, so if you’re feeling pain, you’re probably pressing too hard.” Parker also cautions using the massage gun more than once a day, and if you’re new to the technique, don’t use the gun on consecutive days until you know how your body will respond. He recommends scheduling a session with a professional fitness trainer to learn how to use the massage gun correctly.

Stretching

A tried-and-true recovery technique is stretching before and after your workout to allow your muscles to warm up and cool down, respectively, enhancing your flexibility and mobility. Two types of stretching include dynamic and static.

• Dynamic Stretching – Most effective when performed before exercising, dynamic stretching is movement-based mobilization of the body through different patterns (for example, squatting, lunging, single leg stance) and planes of motion. The goal is to increase the activation of the muscles that will be used during a workout.
• Static Stretching – Most effective after completing a workout, static stretching involves slowly moving a muscle to the end of its range of motion and holding the position for 30-60 seconds for up to four rounds. Because static stretching elongates the muscles for a period of time, it can lead to temporary weakness afterward.

To enhance your stretches, a Power Plate® whole-body vibrating machine is an effective tool. A wide variety of stretches can be performed on the Power Plate platform in a standing, sitting or lying position. The machine sends tiny vibrations through your body—up to 50 times/second—activating the body’s natural reflexive response. The vibrations can help improve flexibility and relieve muscle soreness and tightness. Watch this Power Plate Exercise Move video to learn more.

Deep Breathing

Not only physical, recovery also involves the mind. “While exercise is good for the body, it also puts stress on the body,” says Parker. “When you add stress upon stress, exercise can sometimes be too much, putting your body into overdrive especially in our world today where we’re always connected [on our devices].”

Deep breathing is one of the simplest techniques to help you destress and relax. It can be done anywhere, and within just a few minutes it can counteract the stress and calm your mind. Parker regularly practices the 4-7-8 deep breathing method.

1. Lying on your back, take in a deep breath from your diaphragm for 4 seconds.
2. Hold the breath for 7 seconds.
3. Exhale through the mouth for 8 seconds.
4. Repeat for two to three minutes.

Rest Days

Take time to rest. To maintain a regular exercise program long term, rest days are vital. Muscles require these days off to repair and rebuild. Consistency in exercise is important, but allowing your body to recharge at least once per week can help prevent injury and burnout.

You may also want to build in one to two days per week of active recovery to give your muscles a break from more intense activity while still being physically active. Pick a light, non-strenuous exercise such as low-impact cardio (walking or cycling) or a mind-body exercise such as yoga.

Recovery is Essential

If you do not keep a focus on workout recovery, your body will easily become fatigued, affecting your overall fitness and ability to exercise. Listen to your body. While aches and pains are typical after a workout, using these proven recovery methods will help reduce muscle tension, improve range of motion, prevent injury and improve the overall quality of your workout program.

For more information on personal training or to schedule a session with a professional fitness trainer , visit cooperfitnesscenter.com or call 972.233.4832 .