Foam Rolling + Vibration: How Does it Help Your Muscle Recovery?

Within the past five years, foam rolling has grabbed the attention of many scientists, researchers, and entrepreneurs. Hundreds of studies have proven that foam rolling can improve range of motion, flexibility, and performance in addition to reducing muscle soreness, pain, and recovery time.  While foam rolling may have its roots in therapy as a way to assist therapists with rehabilitation, it has progressed to being a tool used by the everyday person to improve movement and quality of life.

Within the past five years, foam rolling has grabbed the attention of many scientists, researchers, and entrepreneurs. Hundreds of studies have proven that foam rolling can improve range of motion, flexibility, and performance in addition to reducing muscle soreness, pain, and recovery time.  While foam rolling may have its roots in therapy as a way to assist therapists with rehabilitation, it has progressed to being a tool used by the everyday person to improve movement and quality of life.

 

Vibration technology is also a proven tool in the world of rehabilitation and therapy. The use of vibration began over 50 years ago and has since been refined and simplified. Vibration has been found to improve flexibility, strength, and power while reducing pain from injury and soreness from an intense workout

In fact, research has suggested that passive vibration reduces pain in 70% of patients suffering from both acute and chronic musculoskeletal pain (Lundeberg, 1984).

Vibration does this by reducing the frequency of the pain signals sent from the injured site to the nervous system. Vibration is generally used one of two ways: 1) whole-body vibration received from a vibrating platform; or 2) handheld vibrating devices applied directly to a muscle. Optimal frequency to achieve many of these results is between 20-50 Hz and held for anywhere from 20 seconds to several minutes.

As the leader in the foam rolling industry, TriggerPoint is committed to innovating and elevating the category by designing effective products and education that continue to improve movement and quality of life. Our newest and most advanced foam roller, The GRID VIBE, combines our patented GRID pattern, which channels nutrients to muscles while rolling, with vibration technology. The GRID VIBE allows the user to apply vibration directly to a muscle group while also receiving the many benefits of compression and self-myofascial release. The GRID VIBE achieves optimal results by being calibrated to vibrate at the ideal frequency of 33 Hz. This frequency helps to decrease pain immediately on either an injury or a tender spot in a tight muscle. When the user applies bodyweight compression, the vibrations reduce the pain signals sent to the nervous system. Thus, the user can see more benefit by rolling longer and more efficiently since they feel less pain when rolling without vibration.

The science on vibrating foam rollers is still emerging. Based on a recently conducted (unpublished) study, the GRID VIBE appears to reduce pain more than a non-vibrating foam roller. Foam rolling, in general, is effective at improving range of motion and flexibility but the GRID VIBE stands out as superior to non-vibrating foam rollers in immediately reducing pain after use.

References

Cheatham, S.W., Kolber, M.J., Cain, M. & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. The International Journal of Sports Physical Therapy, 10(6), 827-838.

Koeda, T., Ando, T., Inoue, T., Kamisaka, K., Tsukamoto, S., & Torikawa, T. (2003). A trial to evaluate experimentally induced delayed onset muscle soreness and its modulation by vibration. Environmental Medicine: Annual Report of the Research Institute of Environmental Medicine, 47, 22-25.

Lundeberg, T., Nordemar, R., & Ottoson, D. (1984). Pain alleviation by vibratory stimulation. Pain, 20(1), 25-44.

Pinto, N.S., Monteiro, M.B., Arthur, A.P., Paiva, D.N., Meyer, P.F., … Bernardo-Filho, M. (2011). Effectiveness of a protocol involving acute whole-body vibration exercises in an adult and healthy individual with delayed onset muscle soreness observed after running: A case report. Journal of Medicine and Medical Sciences, 2(1), 612-617.

Slatkovska, L., Alibhai, S.M., & Beyene, J. (2010). Effect of whole-body vibration on BMD: A systematic review and meta-analysis. Osteoporosis International, 21(12), 1969-1980.

Vegar, Z., & Imtiyaz, S. (2014). Vibration therapy in management of delayed onset muscle soreness (DOMS). Journal of Clinical and Diagnostic Research, 8(6), LE01-LE04.

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