Tag: training

Media Release:

Regular training enhances your strength, but recovery is equally important. Elastic bandages and compression garments are widely used in sports to facilitate recovery and prevent injuries. Now, a research team from Tohoku University has determined that compression garments also reduce strength loss after strenuous exercise.

Their research findings were published in the European Journal of Applied Physiology.

The team – led by assistant professor János Négyesi and professor Ryoichi Nagatomi from the Graduate School of Biomedical Engineering – used a computerized dynamometer to train healthy subjects until they became fatigued. The same equipment was used to detect changes in the maximal strength and knee joint position sense straight after, 24 hours after and one week after the training.

The computerized dynamometer (Cybex, division of Lumex, Inc., Ron- konkoma, New York, USA) used for both data acquisition and training. ©János Négyesi

Their results revealed that using a below-knee compression garment during training compensates for fatigue effects on maximal strength immediately following the exercise and once 24 hours has elapsed. In other words, one can begin the next maximal intensity strength training earlier if one has used a below-knee compression garment in the previous workout.

Although compression garments reduce strength loss, their findings reaffirmed that they afford no protection against knee joint position sense errors.

“Our previous studies focused only on the effects of compression garments on joint position sense,” said Dr. Négyesi. “The present study found such garments to have the potential to reduce strength loss after a fatiguing exercise, which may help us better understand how applying a compression garment during exercise can decrease the risk of musculoskeletal injuries during sports activities.”

The researchers believe wearing a below-knee compression garment during regular workouts is beneficial because of the mechanical support and tissue compression it provides.

Looking ahead, the team aims to detect whether maximal intensity programs that last for weeks produce different outcomes than the current findings to determine the longitudinal effects of compression garments.

Publication Details:
Title: A below‐knee compression garment reduces fatigue‐induced strength loss but not knee joint position sense errors
Authors: János Négyesi, Li Yin Zhang, Rui Nian Jin, Tibor Hortobágyi, Ryoichi Nagatomi
Journal: European Journal of Applied Physiology
DOI: 10.1007/s00421-020-04507-1

Foam rolling is one thing that’s been becoming more popular among professional athletes as well as gym fans as a additive to their exercise sessions. These types of cylinder shaped foams of different densities and kinds are used and the muscles are rolled over them. Foam rolling is a sort of self myofascial release treatment. The target or claim is because they are intended to break up adhesions inside the muscle tissue, and help assist in stretches, and help as part of the warm up and to also to encourage recovery from physical exercise. Fitness professionals as well as believed authorities are touting their use. On the other hand, regardless of the remarks of all the rewards, you can find not much science to support if foam rolling really tends to make any difference or not. Irregardless, foam rollers are usually a relatively low priced method of manual therapy because the equipment is cheap and you don’t require the more expensive expertise of a healthcare professional.

The foams are cylindrical in form and can be found in various sizes and hardness’s from soft to firm plus some are made for particular areas of the body, for example the PediRoller for the plantar surface of the feet produced by a Podiatrist. The foam roller is positioned on the floor and the muscles to be dealt with is rolled over it. The concept is that you simply roll the muscles on the foam roller backward and forward at an even speed to get results on any kind of tightness and myofascial conditions within that muscle tissue. As the foam roller is moveable, they are often used at the gym, the running track or at home without having guidance.

The chief alleged features for foam rolling tend to be increased flexibility to improve the range of movement; a better sports performance if using the foam roller as part of the warm-up regimen; and increased recovery just after exercise and also a lessing of the signs and symptoms of delayed onset muscle tenderness (DOMS). Due to the absence of research which has been done with this niche there is lots of confusion between professionals with many proclaiming that these gains remain just theoretical and also the complete idea is only a theory since not all of those rewards are usually supported, especially in the long-term by strong data.

There is some fair proof which points too foam rolling gives you numerous shorter-term benefits for mobility, although nothing demonstrates it may help in the long term. It could be helpful as part of a warmup routine to really make the muscle tissues even more geared up for training. The research that’s been published is evident that there are no negative consequences on athletic results. The science data on using the foam roller soon after activity could have a modest affect on helping DOMS. There is no research what-so-ever that foam rolling improves cellulite, fixes the posture, or helps scar tissue, or sciatica and lower back pain.

It is still early days for the research on foam rolling and some if not more of these promoted features may or may not have more or greater science to back up the utilization. For sports athletes there isn’t a reason that foam rolling may not be helpful during warm-up routines mainly because it can seem to improve mobility in the short term and might be of use in after training recuperation.