Ep. 403 | Do Foam Rollers Actually Help You Recover Faster?

Jan 12

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 foam rolling compares 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 know 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.

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.