Ефективен ли е самомасажът с фоумролер?

✔Масажът с фоумролер, наричан още миофасциален самомасаж, се превръща във все по-популярна алтернатива на разтягането (стречинга) като загрявка преди типична силова тренировка във фитнес . Най-популярните средства за такъв масаж включват фоумролер (ролер, направен от полипропиленова/полиетиленова пяна) и масажна пръчка (с покритие от същата пяна).

✔Фоумролерите се предлагат в най-различни форми, цветове и плътност. Поставят се на земята, а идеята е човек да масажира мускулите си чрез позициониране на тялото си върху фоумролера, “търкаляйки се” напред и назад върху него.

✔Въпреки все още оскъдните доказателства за неговата предполагаема ефективност, скорошно проведен систематичен обзор обобщава ползата от употребата му преди и след тренировка.

1⃣Резултатите от този обзор гласят, че самомасажът с фоумролер преди тренировка може да има краткосрочни ползи по отношение на увеличаването на мобилността на тазобедрената, колянната и глезенната стави без да е регистрирано намаляване на мускулната производителност. Тези ползи се постигат при продължителност на самомасажът между 30 секунди и 1 минута (2-5 пъти на мускулна група). Резултатите сочат и че ефектът върху обхвата на движение може да бъде и по-голям, ако самомасажът с фоумролер бъде комбиниран със статичен стречинг. Предполага се, че този ефект върху обхвата на движение на ставите се дължи на промяна в еластичните гелоподобни качества на фасцията (обвивката на мускулите), както и увеличение във вътремускулната температура и кръвния поток в резултат от триенето и промяна в дължината на стреч рецепторите на мускулите.

2⃣Според резултатите от проведения обзор, самомасажът след силова тренировка пък може да “смекчи” редуцирането на мускулната производителност в долните крайници и да редуцира болката. Тези ползи се постигат при продължителност на самомасажът между 10 и 20 минути. Допълнително масажиране в продължение на 3 дни след тренировката пък (по 20 мин всеки ден) може да доведе до още по-голямо намаление на болката. Предполагаемите причини за наблюдаваното подобрение във възстановяването след употребата на фоумролери е увеличеният кръвен поток, който води до “изчистването” на млечната киселина от мускулите, редуциране на отока и ускорената доставка на кислород. Предполагаемите причини за редуциране на болката от мускулната треска пък е положителното влияние на фоумролерите върху “увредената” от упражнения съединителната тъкан.

🔔Фоумролерите, използвани в изследванията, са направени от различна пяна и с различна плътност, но изглежда, че именно по-твърдите (тези с по-голяма плътност) са тези, при които се регистрират по-силни ефекти.

Практически ползи:

☑Използвайте фоумролера преди тренировка, за да увеличите обхватът на движение в стави, в които е необходим (например при клек масажирайте прасците за повече мобилност в глезените, при мъртва тяга – задните бедра за повече мобилност в тазобедрената става)

☑Ако тренировката е била много интензивна и очаквате силна мускулна треска в дните след това, използвайте фоумролерите след тренировка (и в дните след това), за да намалите мускулната треска и по този начин да ускорите възстановяването си

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