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Many muscle aches could be avoided shortly after training.

Many people end up preferring to suffer for a few days after the workout instead of stretching properly with the help of the foam roller and many opt for a lighter workout after an intense session.

DATE: April 2019
AUTHOR: Rui Madeira | Health

But, according to MH Portugal, a study from McMaster University in Canada, using the roller is a shortcut to training at a more advanced level.

Participants in this research had to train on a static bike for 70 minutes or until they reached the point of exhaustion. The reward was the use of the decompression roller in one leg, while the other remained in agony after the effort.

To analyze the effects of a good massage with the foam roller, examinations were performed on both legs before exercise, immediately after the massage and 2.5 hours after the physical exertion.

The results showed that 10 minutes of roller massage can shorten the period of inflammation and post-exercise muscle pain. Massage also helps increase the amount of energy-producing mitochondria in muscle cells.

With a simple post-workout massage, it's still possible to start converting glucose into fuel to achieve a new level of resistance. Only 10 minutes of pain will provide very positive gains in the long run.

Relax (or try to abstract yourself from the pain) and let the roller do its work. Do you know how to use it