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Foam rolling (self-myofascial release)
foam rolling
本条正文为英语。其他语言的翻译尚在准备中。
收录并不等于推荐。
由来: Contemporary sport and physiotherapy · 系统: Self myofascial release · 手法与穴位
这是什么
Rolling a cylindrical foam roller under pressure along a muscle. It is used for flexibility and a sense of recovery before and after exercise.
简短入门（不是治疗指示）
- Do not stay for a long time on a painful area. Do not hold your breath.
- Do not put your weight directly on the low back (lumbar spine) or the neck.
- Start with a short time (several dozen seconds to about two minutes per area).
常与此项一起提到的不适或目的
- 肌肉发紧
- 腰痛
- 肩颈僵硬
- 膝痛
- 疲劳
相关症状的视频
调查笔记（并不承诺效果）
C：初步、小规模或质量较低的研究，或结果不一。不宜过度解读
Umbrella reviews suggest a possible short-term change in flexibility and a subjective sense of recovery. Evidence on pain is still weak. A professional Delphi process has agreed on contraindications.
出处
- Effects of self-myofascial release instruments: umbrella review (PMC9362891)
- Expert consensus on contraindications of foam rolling (PMC8622134)
注意
Nerve compression and bruising. Avoid contraindicated areas.
如有不安，或有基础疾病、妊娠、正在用药，请咨询具备资格的专业人员。
不宜进行的情况
- An open wound, a fracture, a deep-vein clot, osteomyelitis, or heterotopic ossification
- An area of strong inflammation
- Strong pressure in osteoporosis
- The abdomen in pregnancy