Muscle cramps are a common occurrence after a workout. The more intense the session, the more strain your muscles, tendons, and joints have to undergo. Although this pain isn’t incurable, it can’t be ignored as the situation becomes worse. For instance, if you feel slight aches in your calves or lower back, and neglect it, thinking it will just go away, you are totally wrong! With each workout, your body will need to withstand more stress and the pain intensifies till it gets to the point of becoming excruciating. People have been known to pass out or faint during these circumstances!
What happens during recovery?
Building recovery time into any training program is important because this is the time that the body adjusts to the stress of exercise and the real training effect takes place. Any rigorous physical activity causes major changes in the body structure like muscle tissue breakdown, fluid loss, and depletion of energy stores. Recovery helps to replenish energy reserves and fluid while repairing damaged tissues. You need to allocate sufficient time for recovery so that tissue repair can occur – without adequate time, the body continues to breakdown from intensive movements as it didn’t get time to repair and restore. It leads to a condition called overtraining, typically characterized by general malaise, staleness, depression, decreased sports performance and increased risk of injury.
What is Adaptation to Exercise?
According to the Principle of Adaptation, when your body undergoes the stress of physical exercise, it adjusts and gradually becomes more efficient. Just like you learn something new and face difficulties at first, adaptation gets easier as time passes. Once you adapt to a given stress, you require additional stress to continue to make progress. However, your body has limitations to how much stress it is able to withstand before breaking down completely and risking massive injuries. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly does not cause improvements. Training programs should be devised in such a way that intensity and time gets an equal boost at a steady rate with adequate rest periods in between.
Did you know sleep deprivation affects performance?
Missing one or two nights of sleep or getting little sleep will not have a negative impact on performance, but if this becomes a habit, if you are continuously getting inadequate sleep, it will slowly cause subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While there is no concrete research to prove this fact, but sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. These factors will interfere with your performance and stamina.
Recovery occurs in two stages – short term or immediate recovery from a grueling training session or event and long term recovery that needs to be build into a year-round training schedule. Both are equally vital for a good performance.
It is sometimes referred to as active recovery, and happens in the hours immediately after intense exercises. It involves engaging in low intensity after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery have an effect on performance benefits. Yet another part of recovery, just after the exercise focuses on restoring energy reserves and fluids that were lost during exercise and facilitating protein synthesis, which is the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size when you eat the right foods in the post-exercise phase. This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.
This type of recovery comes into play during a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are integrated into an annual training program. That is the reason why athletes and coaches constantly modify these program schedules, add crosstraining, change workouts types, and alter intensity, time, distance and all the other training variables.
That is why the best muscle recovery and pain relief is so important. You can use a simple device known as the Muscle Roller Stick. It has rubber handles to enable a gliding motion, and as is evident from the name, looks just like a stick. The mechanism is quite simple because all you need to do is place the roller between the floor and the body’s soft tissue, before starting the rolling motion. You can use your own body weight to position it, and focus on a particular area till the relief sets in.
What is the Muscle Roller Stick?
The Muscle Roller on Amazon.com from Elite Sportz Equipment, works based on how much pressure is applied on muscles and rods. Situated in the middle is a metal rod for additional strength, which helps to rotate smoothly with evenly distributed pressure from the rollers. It is extremely effective for sore and tight legs, muscle knots in legs or your calves or quads, etc. The stick guarantees a speedy recovery and you can experience the relief right away. It can also be used as a warm up tool to prevent muscles from cramping – just warm up the muscles before exercising, and cool down afterwards to avoid injuries. It is not too long – the size is compact, so it can easily be carried in backpacks, sports bags, and even suitcases while traveling. You don’t have to be an athlete to use it – anyone can benefit from this product.Its a great way to perform myofascial therapy on your own.
What are the rules before using a roller?
Before you start exercising with a roller, you have to keep these points in mind so as to ensure you get the maximum benefits from it:
Rolling too quickly isn’t advised since it has negative effects – the movements have to be focused and steady.
Try to combine up-and-down, side-to-side and other directional movements so that you get to work on the muscles from all angles.
Keep your tissues hydrated and more flexible by drinking plenty of water before rolling – don’t attempt it otherwise as there is the risk of injuring yourself.
The rollers are primarily designed for providing pain relief quickly, but if you use it on a daily basis it assists in injury prevention and muscle maintenance as well.
What are the Benefits of Using the Muscle Roller Stick?
This roller allows proper warm up and cool down before exercising, which aids in injury prevention.
Your blood circulation improves immensely. The roller allows smooth flowing of blood through the skin, fascia, muscles, and also the tendons and ligaments. Due to better circulation, your body gets more nutrients and flushes out toxins and wastes at a cellular level. Inter-cellular communication and cellular function is greatly improved.
Optimal spinal range of motion is encouraged thanks to the roller. All you have to do is slowly roll the spine against the roller, and stop when you feel restrictions. This helps the joints and tissues surrounding the area to stretch properly.
A flexible body is one of the most important factors when it comes to fitness. When you establish a routine using the rollers, the flexibility of muscles increases. For instance, lengthening of hip flexors can prevent tautness after sitting and relieve lower back pain as well.
They help to release tension that builds up in the connective tissues, thus helping you de-stress. Sitting at a desk for a long time at work can cause tightness in some areas, so use the roller to massage them away.
Lactic acid build ups are harmful for health, which happen after strenuous movements. The rollers can help to work them out of your legs with minimal effort.
It elongates the short muscles, tendons and ligaments. Muscles such as hip flexors and ligaments resist stretching to an extent as they are prone to shortening. Applying therapeutic pressure on these muscles with the aid of trigger point therapy methods and standard massages is extremely difficult. A roller can put the necessary pressure on these areas and expand shortened tissues. Deep pressure massages help to improve physical imbalances that often lead to injuries. Basically, the fascia accumulation in the muscles is being loosened, which prevents these zones from triggering injuries.
The Muscle Roller Stick can be safely used for stretching healed muscles after sustaining injuries or undergoing surgery. However, it is advisable to consult a physician beforehand, who can give you the go-ahead.
For you to achiever a higher level of fitness, there needs to be proper balance between adaptation and recovery, as discussed above. The more effort you put in, the more intense the training is, the greater is the requirement for planned recovery. Recovery parameters differ from person to person, so it is important to assess your body’s recovery needs and change your training schedule accordingly.
Please check out the product video below for some more information or you can purchase the muscle roller stick…on Amazon