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Foam Rolling

Foam Rolling

Foam Rolling Roller massage can be efficiently used to increase ROM without substantial pain and without subsequent performance impairments.     Evidence seems to justify the widespread use of foam rolling as a warm-up activity rather...

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Static Stretching

Static Stretching

Stretching for 5-10 min/week appears optimal for increasing range of motion in a particular muscle group, with no further increase in mobility found in sessions longer than 10 min/week. The recommendation for no static stretching prior to working...

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Effect of Post-Exercise Massage

Effect of Post-Exercise Massage

Muscle stiffness increased at 24 hours post-run and remained elevated from baseline levels for up to 4 days across all four muscles. With this in mind, some active recovery would be a prudent recommendation in the days following training.

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