Before, Lao Wang had seen this saying: “Keep the hips and knees bent, and then do heel lifts (raise the heels) slowly up and down 15 times. Do 4 sets a day, and you can thin your legs.”
What Lao Wang wanted to say was “What are you doing? Just leave it there and dream in white clothes.” If you can’t lose weight like this, you can’t use massage gun amazon or foam rollers.
This time, Lao Wang brought related content about delayed soreness, which is indirectly related to the content of fascia gun and fitness exercise. There are three themes, the first is the relief of delayed soreness, the second is the role of fascia relaxation, and the third is “how to use foam rollers or fascia guns to relax muscles”.
Then stop talking nonsense, enter the topic!
How to relieve delayed soreness?
The latest hypothesis about delayed soreness is that delayed soreness will occur when non-painful nerve fibers no longer inhibit the spread of pain. There are two situations. Delayed soreness will come very violently. See if you have been hit.
The first is “I haven’t practiced for a long time, I have practiced my head on a whim, and the result is a week of pain”; the second is that I don’t practice kneeling today, I don’t practice vomiting, and I am a loser. These two situations gave me a common feature that compared to your current recovery ability, our training volume has passed!
The natural trainer’s recovery ability is limited. It is not that you destroy more muscles, you will grow much longer. You have destroyed a lot, and you can’t grow so much. Especially for those who want to gain muscle, you will do more useless work. Of course, you don’t have to be discouraged. This recovery ability will continue to improve as your training years accumulate and your training level improves, until it reaches our physiological upper limit.
I can talk more about this recovery ability in the future. So this is still a question of rationally arranging the amount of training, and of course “gradual overload” must be followed.
Let me talk about a theory first. Regarding the effect of muscle relaxation after training on promoting muscle recovery, many experimental authors finally concluded that they are ambiguous, and they all say that they may have an effect on pain relief and promote recovery.
Specific reasons for promoting recovery: active fascia relaxation, by increasing blood flow, promoting the elimination of lactic acid, eliminating edema and promoting the delivery of oxygen. What is the specific reason? As for pain relief: the evidence is unknown. Personally, I am more inclined to promote the local blood circulation and help the transportation of nutrients, thereby increasing the speed of recovery.
What is the role of human muscle fascia for relaxation?
There are actually many ways to promote blood circulation, such as aerobic exercise, massage, mace, fascia ball relaxation, fascia gun massage, and bathing. And it seems to be aerobic and fascia ball without spending money, basically the gym has it.
The effects of using foam rollers and massage guns on joint range of motion, muscle recovery, and athletic performance: a systematic review. You can solve our three problems by reading a paper. The reference conclusions given at the end of the paper are as follows: “For improving joint mobility without affecting sports performance, then relax the muscles with a foam shaft for 30 to 60 seconds or relax with a fascia gun for 5 seconds to two minutes. Doing two to five sets may be helpful for warming up before exercise and improving joint mobility.”
I’ve done this very early, and it does have an improvement effect, and then relax the foam roller after training or use a fascia gun to massage the muscles of the relevant parts. Combined with static stretching, it will also help the joint mobility. In fact, based on my personal experience, it is good to be able to hold on to a pain point for 20 to 30 seconds. Unless your endurance is particularly strong. As for stretching, many people like to do it before exercise and during breaks between groups, which can actually be counterproductive. The conclusion on promoting muscle recovery is: it is possible. Regarding whether foam rollers or massager machine relaxation improve athletic performance, the author’s point of view is that the evidence is unclear, and further research is needed.
So Lao Wang personally sums it up, the way to combat delayed soreness is as follows:
1. Control the total amount and intensity of each training session
2. Regular and moderate foam roller or fascia gun relaxation may be intentionally restored
3. Ensure a balanced and adequate nutritional intake
4. Ensure adequate sleep and rest time
Precautions and teaching for the use of foam roller or massager handheld
Next, I will enter the practical part and teach you “how to use the foam roller to relax some of our relatively large muscle groups.”
First of all, we must understand the use of foam rollers and precautions. Foam rollers are suitable for almost all the large muscle groups of the human body. The way to apply pressure mainly comes from our own weight. Press on a certain point of the muscle for 15 to 30 seconds, 15 to 15 For 30 seconds, only a small amount of movement within 1 to 2 centimeters is required. If the thigh is used, it will be more adequate to do a flexion and extension press. Roll through one pain point before proceeding to the next pain point. Then at the pain point, you can also rotate the thighs inside and outside to press more fully, then the muscles will extend to both ends, converge into tendons with the fascia, and connect to our bones. What we want to roll is the tendons at both ends. The part of the muscle between is not the tendon, so do not roll the tendon and joint. The part with strong pain can stay a little longer, and pay attention to breathing, tell yourself to take the initiative to relax, like this to relax the muscles, because the strong pain may make the muscles more tense and tighten the thighs.
We just need to roll the three sides of the thigh, from the middle of the front to the inner side of the thigh, the muscles protruding from the upper end of the knee joint to about one-third of the femur. Then the protruding part from the lateral side to the root of the thigh, roll the two parts of the buttocks, roll the gluteus maximus while sitting upright, and press the gluteus medius and erector spinae slightly. When rolling the lumbar spine above the buttocks, it should be noted that the state of the area containing the thoracic and lumbar spine is maintained. If the erector muscle is particularly thin, it may roll directly. Just slightly sideways, support a part of the weight with your elbow, and then roll, maintain the above posture, continue to move up, you can roll to our middle and lower trapezius muscles. Then our heel is a fulcrum, buttocks are lifted, lift one. The arm can be rolled to our latissimus dorsi at 45 degrees sideways, and then the foam shaft can continue to go upstream, can be rolled to our triceps, and can rotate the big arm. Keep the posture of arms raised, and change the angle of the foam roller. About 45 degrees, it can roll onto our pectoralis major muscle. As for the forearm, the biceps, and the calf, you can use left and right strokes, press with your thumb, and the force of your thumb must be absorbed.