The generally accepted principle of foam rolling is no pain, no gain; however, this is actually not the case. Foam rolling is used as an exercise to reduce tight muscles and/or connective tissue. Applying too much pressure, though, can actually do the exact opposite. Let’s look at why:
Too much compression overstimulates the nervous system which actually causes the muscle to contract as a protective measure against an injury. Think of what your response would be if someone tried to hit you. Assuming retaliation is not in your nature, you would react by guarding yourself. The muscle, too, acts to protect itself against too much force.
Secondly, compression can cause damage to the muscles and tissues on a cellular level. The effect of this is inflammation. The connective tissue, known as fascia, that surrounds our muscles will become inflamed. This inflammation will actually cause the fascia to tighten and become extremely tight in a localized area. So, should you be using a foam roller at all? Yes, in fact they are very successful at helping to reduce muscle and connective tissue tightness. But one must exercise caution in the pressure applied while doing so. Light pressure for a longer period of time will actually yield faster, better results. Think of foam rolling as a marathon, not a sprint! There should be no added pain due to too much pressure. Remember, pain = no gain!
Kanuni inayokubaliwa kwa ujumla ya rolling povu ni hakuna maumivu, hakuna faida; hata hivyo, hii kwa kweli si kesi. Foam rolling hutumiwa kama mazoezi ya kupunguza misuli tight na / au tishu ya kuunganisha. Hata hivyo, kushinikiza kupita kiasi kwaweza kufanya kinyume kabisa. Hebu tuangalie kwa nini: Mfumo wa neva unasisitizwa kupita kiasi na hivyo kusababisha misuli kukata kama hatua ya kujilinda dhidi ya jeraha. Fikiria jinsi utakavyokabiliana na mtu anayekushambulia. Ukidhani kwamba kulipiza kisasi si tabia yako, ungeitikia kwa kujilinda. Misuli, pia, hutenda ili kujilinda dhidi ya nguvu nyingi mno. Pili, mfadhaiko waweza kusababisha uharibifu wa misuli na tishu katika chembe. Matokeo ya jambo hilo ni uvimbe. Mifupa inayoitwa fascia, ambayo hufunika misuli yetu, huanza kuwaka. Uvimbe huu kwa kweli husababisha fascia kufinya na kuwa ngumu sana katika eneo la ndani. Kwa hiyo, je, unapaswa kutumia roller ya povu kabisa? Kwa kweli, ni muhimu sana kwa kupunguza misuli na tishu ya kuunganisha. Lakini ni lazima mtu awe mwangalifu katika mkazo unaotumiwa anapofanya hivyo. Kwa hivyo, shinikizo la mwanga kwa muda mrefu zaidi linaweza kutoa matokeo bora zaidi. Fikiria kuteleza kwa povu kuwa shindano la mbio za masafa marefu, wala si mbio za kasi! Haipaswi kuwa na maumivu ya ziada kwa sababu ya mkazo mwingi sana. Kumbuka, maumivu = hakuna faida!