泡沫滚动与按摩的性能和恢复

Foam rolling is often compared to a poor man’s massage. Whilefoam rollingis decidedly more DIY than massage, both modalities have a similar goal: To use pressure on muscles to make them feel better. Both use long, gliding motions over the muscle and contact against your skin to achieve their goal. Both can improve your flexibility and help with recovery. However, they’re not comparable in terms of how they should be used and what they can do for your body.

泡沫辊是圆柱形的压缩泡沫，具有各种长度，形状和密度。如果您是新手的泡沫滚动，则应从较软的辊子开始。滚动肌肉可能会非常不舒服，尤其是当您在一个区域酸痛或紧绷时。泡沫辊无法与您配合使用，您必须在泡沫辊周围工作。它位于地面上，您必须扭曲自己的身体，试图弄清楚如何施加适当的压力，以免感到完全痛苦。

按摩也有不同的形式。有些技术更专注于放松，而另一些技术则使用压力重点和压力点。按摩在进入肌肉方面更有效。按摩治疗师可以用他们的手，指关节，肘部甚至脚以泡沫滚子无法做到的方式进入您的肌肉。

DPT詹姆斯·西诺迪诺斯（James Sinodinos）是一名经过认证的力量和调理专家，建议在锻炼前为患者锻炼泡沫。Sinodinos说：“泡沫辊为您的肌肉组织做准备。”

从实际的角度来看，泡沫辊在锻炼之前更具用户友好，原因有两个。首先是您可以将泡沫滚筒带到健身房并在锻炼前立即使用。2018年发表在国际体育物理疗法杂志shows foam rolling before a workout can increase your flexibility without hurting your performance. In fact, foam rolling can increase your flexibility as much as stretching.

The act of foam rolling forces you to move and warm your body up. It’s even been与木板相比就身体劳累而言。由于您正在努力在泡沫辊周围移动，因此体温会升高，这可能解释了灵活性的增长。

Another advantage the foam roller has over massage before a workout is it’s stimulating. This comes in handy before a workout because you want to be energized and focused, not relaxed and lethargic.

After your workout, however, it’s better to relax and let the recovery process begin. Your sympathetic nervous system is active during exercise as it stimulates your heart to beat faster, wakes up your metabolism to power your muscles and makes you more focused. After a workout, it’s time to turn on the parasympathetic nervous system so you can relax, recover and digest food. Massage is much better than foam rolling at promoting relaxation.

治疗患者时，Sinodinos同时使用按摩和泡沫滚动。按摩的好处之一是，他可以确定自己想从事的肌肉组织，而不是用泡沫滚筒穿过大面积的肌肉。

如果您受伤或疼痛，按摩疗法可能比泡沫滚动更好。根据2016年发表的一项研究，按摩减轻了疼痛止痛药。泡沫辊无法准确瞄准身体的特定区域，并且无法围绕您的伤害。如果您无法进入泡沫滚动，那将行不通。

For rehabilitation and therapy, massage has a missing element the foam roller doesn’t: human touch. “There’s absolutely something to be said about human touch and getting my hands on the tissue” notes Sinodinos.

A 2017 study published inScientific Reportsinvestigated the social effects of human touch. While gentle touching acts as a mood booster, the researchers found the benefits are much deeper. Gentle touching, such as massage, can create feelings of social bonding which helped subjects feel less lonely. Massage has a mix of psychological and physical benefits.

当你得到按摩时放松得多您的心情也有所改善。您还将获得更好的夜晚休息。这些好处在改善恢复方面取得了越来越多的好处。放松是关键，因为它将您的身体转变为恢复模式，使其在锻炼后成为理想。

当您放松时，您的副交感神经系统接管了您的交感神经系统。您的副交感神经系统会减慢您的心律和呼吸。它可以将血液返回到您的器官，因此您可以正确消化食物。按摩可以帮助您返回这种副交感神经状态。

Your mental health benefits from massage, as does your physical health. While massage and foam rolling provide some similar benefits like decreasing肌肉酸痛，泡沫滚动的好处并不是要回家。实际上，2019年发表的一项研究Frontiers in Physiology称泡沫滚动对恢复的影响“相当小，部分可忽略”。

按摩可以帮助您通过减少肌肉酸痛并改善血流。它不仅比泡沫滚动更有效，而且比许多其他恢复方法更有效。2018年发表的一项研究Frontiers in Physiology发现按摩比减少酸痛和疲劳感更好cryotherapy，主动恢复，压缩服装和对比度水治疗。