36 min
Episode #36 Foam Rolling and Therapy Guns The Yorkshire Fitness Podcast
-
- Fitness
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
Over the many episodes so far we have talked about all kinds of training methods, from HIIT workouts, to female strength training, to running marathons. All of these come at a cost, soreness, tiredness, aches and pains. So how do you get rid of them or at least make them less so you can get through the next session. In this episode we invited Senior Lecturer in Sports Therapy at Leeds Beckett University, Ed Pratt to join us to talk about all the different "tools" that are available to help with recovery. We discuss percussion/therapy guns, foam rollers and massage balls, asking "do they work?".
All these therapies fall under the heading of 'Self-myofascial release" but what is that? can it replace of a proper sports massage or treatment from a qualified therapist? Is it enough or just keeps you going when going to a clinic is not an option?
Can everyone do it or should it be for a select few people?
One of the things that Ed mentioned was some the warning signs or contraindications of using some the tools we discussed, the following list was taken from the Theragun website.
• Hypertension (controlled)
• Osteopenia
• Osteoporosis
• Pregnancy
• Diabetes
• Varicose veins
• Bony prominences or regions
• Abnormal sensations (e.g., numbness)
• Sensitivity to pressure
• Recent injury or surgery
• Scoliosis or spinal deformity
• Medications that may alter client sensations
https://www.therabody.com/uk/en-ie/precautions-and-contraindictions.html
Some studies related to what we discussed
The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/
Rhabdomyolysis After the Use of Percussion Massage Gun: A Case Report
https://pubmed.ncbi.nlm.nih.gov/33156927/
Effects of self-myofascial release: A systematic review
https://www.sciencedirect.com/science/article/pii/S136085921500217X?casa_token=oKsqAA_pCJ4AAAAA:hIgG7beJZsFFJixcAllY7MGtZ5m-mVSewGKTDmNs3Zr5wQAKfnC_uV7uhDKR4ckTwbOLbtM5
Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review
https://link.springer.com/article/10.1007/s40279-019-01149-y?fbclid=IwAR27bUvFDzA2dAFUM0qKLDQ_esXey5sdvLhFhrvExJzDmG6feE7SnmZ-fO8
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
https://meridian.allenpress.com/jat/article/50/1/5/112406/Foam-Rolling-for-Delayed-Onset-Muscle-Soreness-and
Links to previous episodes
Episode #20 Recovery
https://podcasters.spotify.com/pod/show/graham-law/episodes/Podcast-Episode-20-Recovery-e1k31sb/a-a84gugj
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
Over the many episodes so far we have talked about all kinds of training methods, from HIIT workouts, to female strength training, to running marathons. All of these come at a cost, soreness, tiredness, aches and pains. So how do you get rid of them or at least make them less so you can get through the next session. In this episode we invited Senior Lecturer in Sports Therapy at Leeds Beckett University, Ed Pratt to join us to talk about all the different "tools" that are available to help with recovery. We discuss percussion/therapy guns, foam rollers and massage balls, asking "do they work?".
All these therapies fall under the heading of 'Self-myofascial release" but what is that? can it replace of a proper sports massage or treatment from a qualified therapist? Is it enough or just keeps you going when going to a clinic is not an option?
Can everyone do it or should it be for a select few people?
One of the things that Ed mentioned was some the warning signs or contraindications of using some the tools we discussed, the following list was taken from the Theragun website.
• Hypertension (controlled)
• Osteopenia
• Osteoporosis
• Pregnancy
• Diabetes
• Varicose veins
• Bony prominences or regions
• Abnormal sensations (e.g., numbness)
• Sensitivity to pressure
• Recent injury or surgery
• Scoliosis or spinal deformity
• Medications that may alter client sensations
https://www.therabody.com/uk/en-ie/precautions-and-contraindictions.html
Some studies related to what we discussed
The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/
Rhabdomyolysis After the Use of Percussion Massage Gun: A Case Report
https://pubmed.ncbi.nlm.nih.gov/33156927/
Effects of self-myofascial release: A systematic review
https://www.sciencedirect.com/science/article/pii/S136085921500217X?casa_token=oKsqAA_pCJ4AAAAA:hIgG7beJZsFFJixcAllY7MGtZ5m-mVSewGKTDmNs3Zr5wQAKfnC_uV7uhDKR4ckTwbOLbtM5
Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review
https://link.springer.com/article/10.1007/s40279-019-01149-y?fbclid=IwAR27bUvFDzA2dAFUM0qKLDQ_esXey5sdvLhFhrvExJzDmG6feE7SnmZ-fO8
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
https://meridian.allenpress.com/jat/article/50/1/5/112406/Foam-Rolling-for-Delayed-Onset-Muscle-Soreness-and
Links to previous episodes
Episode #20 Recovery
https://podcasters.spotify.com/pod/show/graham-law/episodes/Podcast-Episode-20-Recovery-e1k31sb/a-a84gugj
36 min