Do foam rollers and massage tools actually help you recover faster from tough workouts? Get the real science behind these popular recovery techniques.

In this episode, I dive into a new research review on using self-massage for addressing muscle pain and restricted mobility associated with intense exercise like resistance training. I summarize findings on the efficacy of common self-massage tools - including foam rollers, massage balls, vibrating rollers - and interprets how average gym-goers can apply the science to their own fitness routines.

Learn:

• The proposed mechanisms behind why self-massage provides acute benefits
• How does foam rolling compare to massage sticks for pressure and mobilization
• The limited evidence on long-term efficacy and injury/performance impacts
• Caution about claims that self-massage boosts athletic performance
• The role self-massage can play before exercise as part of a warm-up
• Safe self-massage techniques to avoid nerve damage
• How the average person can use self-massage to manage delayed onset muscle soreness

Get clarity on what the research says so far regarding self-massage for mobility and recovery. Discover tips for smart incorporation into your own exercise programming.

Self-Massage Techniques for the Management of Pain and Mobility With Application to Resistance Training: A Brief Review

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Quotable moments:

"So instead of going to a massage therapist, they're using these devices, different self massage tools, like foam rollers, massage balls and percussion massagers, like a Theragun aim to improve blood flow and mobility while lowering. the perception of pain." - Dr. Erik Korem

"Foam rolling may provide greater pressure and tissue mobilization compared to like roller massagers, like massage sticks. So if you're taking a massage stick and just massaging your quads, versus laying on a foam roller which has got your whole body bearing down on it. It's going to provide more pressure." - Dr. Erik Korem

"I actually like these things. It's like a regular foam roller and there's like a, you know, vibration device in there. And I like to kind of do a trigger where I'll just kind of sit on an area and then move the area." - Dr. Erik Korem

 

ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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