<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1664051253890613&amp;ev=PageView&amp;noscript=1">

Posted By Onelife Fitness on Jul 11, 2018 10:33:13 AM


Self-myofascial release (SMR), more commonly known as foam rolling, is a manual therapy technique often used to improve flexibility, recovery, and athletic performance. There has been ample research to support the effects that foam rolling has on our bodies, especially when it comes to reducing delayed-onset muscle soreness or DOMS.

To begin, let’s first break down the term, “myofascia.” Myo- means muscle, and fascia- refers to the connective/fibrous tissue enclosing a muscle. In other words, self-myofascial release is essentially a way to reduce soft-tissue/muscle tightness by rolling the sore/aching muscle over a hard surface (foam roller); which in turn, will help break up and massage any localized knots that cause decreased joint range of motion (ROM) and decreased blood flow.

More specifically, from a step-by-step/directional standpoint, “foam rolling involves lying on the ground, with the foam roller placed between the body and the ground. The foam roller is pressed into the muscle group being treated, and then the body is moved back and forth over it, thereby ‘rolling’ along the ground. An even tempo is used, with slow movements in each direction” (Vigotsky et al. 2015b).

Rolling out each distressed muscle will target multiple trigger points and alleviate pain in each concentrated area. It can be advantageous to perform this type of “tool-assisted self-manual therapy” either BEFORE your workout (to improve flexibility) or AFTER your workout (to reduce muscle soreness and promote recovery). It is also important to incorporate stretching immediately after foam rolling as well to help encourage more elasticity of the muscles and to potentially get rid of excess lactic acid buildup in the muscles.

For those of us who work out at a high intensity and push our bodies to their maximal limits almost every day of the week, it might be smart idea to start incorporating this type of practice into ones exercise regimen. All in all, foam rolling may be beneficial in helping to decrease muscle tightness, soreness, tenderness, and pain; and may help to increase joint ROM, flexibility, and athletic performance. A great brand I love to use to help with my recovery is: Trigger Point. They have a wide variety of products that can help reach a person’s individual needs! Happy rolling!

What Our Clients Say

Really great gym. The layout is perfect, never a competition for cardio equipment and the classes have all been awesome.

Shawna W.

I love this place, great environment, friendly staff and customers. I've been here about three weeks and its worth my time, I'm really motivated to get into shape.

James L.

I love this gym. They have everything you could want in a gym: sauna, pool, hot tub, hot yoga, classes galore, stretch equipment/area, tons of machines, basketball gym, childcare, hydro-massage, etc, etc. Overall our family is very happy here- there's something for everyone at a reasonable price.

Kerry W.

They have all the cardio machines you need with a full movie cardio room. Heated swimming pool. Full sized basketball court. Tons of free weights and cable machinery. You should never have to stand around waiting to use anything. All the amenities are beautiful. The sauna is great. They have private showers for all guests and FREE WIFI!!

Ken P.

I'm a huge fan of the Onelife Fitness in Newport news, Norfolk and Virginia Beach. The gyms are well equipped, well run, and all have very diverse range of equipment and classes to suit most fitness needs.

Troy W.

Love this gym! They have everything, it's very clean and aesthetically pleasing, there's a pool, hot tub, sauna, nice locker rooms, basketball court, two floors of workout equipment, great classes, etc etc! For the price you pay, it is a really great deal and definitely makes working out fun and enjoyable! Would highly recommend.

Konnor M.

I love this place! Customer service is awesome! Front desk always smiling and greets you! There is such a wide selection of classes in afternoons, evenings and weekends. So, even though I am a working mom i can find a class perfect dor my schedule! LOVE Nicole's hot yoga!

Tracy Guy

Probably the best gym I've ever been a member of. Great customer service, huge and has everything. Just about any exercise, article or video you've seen where you've said "I've never even seen that equipment before", this gym has that equipment.

Donald B.

Love this gym! Such a spectacular price, location, and convenience. I signed up the first day of my free 3 day pass because I fell in absolute love. The trainers are amazing. I workout with Adam and love his guidance and motivation during the training session. All the equipment is new and beautiful. In addition to the wonderful trainers and equipment, the group classes are empowering. I also enjoy using the space if a class is not going on. You must join this gym!

Alanna R.

This gym is the total package, friendly staff, nice people around, lot of weights and machines, clean, wide, different activities are possible.
Love it.

Sergio L.

I LOVE this gym! The classes and instructors are awesome! I lost 2lbs in one week doing classes and personal training. Love that there is so much equipment you never have to wait.

Jessica H.

This gym is incredible. Top-of-the-line equipment, lap pool, onsite theater, basketball courts, functional intense training areas, group exercise classes throughout the day (7 days/week), spa-inspired locker rooms...what more could I ask for?

Michelle L.

This is an awesome and amazing gym! One Life is the best one I have ever belong to and absolutely love it :-) it is clean, professional and I cannot say enough good things about it. I would never consider going anywhere else. I love all of the cardio equipment, free weights, circuit training and classes. The locker rooms are exceptionally clean and well-kept. Another plus is the Wi-Fi.

Virginia D.