Updated: Oct 23, 2020
Foam rolling is a simple self-manual therapy technique often used to improve flexibility, recovery, and athletic performance. Though much more research is needed to clarify the effects of foam rolling, recent investigations have indicated that it is an effective method for improving flexibility, subjective markers of recovery (i.e. DOMS), and athletic performance. Furthermore, as no optimal sets/reps/duration have yet to be identified, it may be suggested that following recommendations provide the current best guidelines based on the available research.
3-5 sets of 20-30 second repetitions. 3-5 times per week performed on a consistent basis to achieve and retain the chronic effects on flexibility.
Swelling is always a sign that something is wrong. It is your bodies way of communicating an injury or problem and should not be ignored. whether the swelling comes instantly or after a while, your joint should be seen by a physio.
The most common joint that swelling occurs at after injury is the knee.
A knee that swells within a few hours after an injury is the most common type of swollen knee.
These cases often involve non-contact injuries caused by things like stopping suddenly, changing direction very quickly, twisting, turning or slipping.
High-energy injuries caused by, for example, falling off a motorbike are often very major injuries to the ligaments or fractures and you should seek immediate medical attention. In the case of elderly patients with thin bones (osteoporosis), simply tripping over can cause fractures.
The vast majority of patients who present with a knee that has swollen very rapidly have injured a ligament.
The most common such injuries are to the Anterior Cruciate Ligament or ACL (to the front of the knee), the Medial Collateral Ligament or MCL (inner knee) and, more rarely, the patella (kneecap).
Classically, a torn (ruptured) ACL is a non-contact injury that may be accompanied by a snap, pop or tearing sensation and may feel unstable.
According to recent studies get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Also partake in strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Moderate aerobic exercise includes activities such as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running and aerobic dancing. Strength training can include use of weight machines, your own body weight, resistance tubing, resistance paddles in the water, or activities such as rock climbing. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.
