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Much written about exercise induced DOMS but little is known about the impact of daily jaw overuse behaviors DJOB on the jaw muscles..awake bruxism, muscle bracing without contact, cheek and lip biting, nail and cuticle biting. These activities are not scheduled like exercise workouts which may be performed three times a week with focus on alternating the exercise regime. With DJOB there is never a break, as they occur daily, with the same muscles being overused, fatigued, biochemically altered and injured.
Recovery from muscular fatigue and soreness.
pain and inflammation can be associated with exercise, depending on the frequency, intensity, duration, and type of exercise performed. After intense exercise, this discomfort and pain commonly are associated with disruption of the intracellular muscle structure, sarcolemma, and extracellular matrix, which leads to prolonged impairment of muscle function and delayed-onset muscle soreness (DOMS).1 Several physiologic theories, including excitation-contraction coupling impairment, damage to various muscle fibers, metabolic impairments, and fatigue, have been proposed to explain how DOMS impairs muscle function.
Delayed-onset muscle soreness is classified as a type 1 muscle strain,2 produces tenderness or stiffness to palpation or movement,2 and predominantly is seen in or amplified by unaccustomed exercise.3
Muscle soreness and structural damage to muscles and connective tissue may result in altered muscle function and joint mechanics.5
Other DOMS-induced impairments that may reduce athletic performance include decreased joint proprioception,6 decreased joint range of motion,710 With any combination of these, joint mechanics and muscle function are compromised; thus, individuals adapt compensatory movement patterns,
Massage is an intervention technique commonly proposed to prevent DOMS. Researchers11,12 have shown decreases in pain associated with DOMS after postexercise massage. However, it is unclear whether postexercise massage is beneficial for muscular function.
Another form of massage that therapists use to aid recovery (ie, to alleviate DOMS) is foam rolling, which has become a common practice for treating or preventing soft tissue restrictions. During foam rolling, individuals use their own body mass on a foam roller to exert pressure on the soft tissue. The motions place both direct and sweeping pressure on the soft tissue, stretching it and generating friction between it and the foam roller. Foam rolling can be considered a form of self-induced massage because the pressure that the roller exerts on the muscles resembles the pressure exerted on the muscles through manual manipulation by a massage therapist.
The pressure-pain threshold is used to assess muscle tenderness and is defined as the minimal amount of pressure that causes pain.19 A higher pressure-pain threshold indicates a smaller amount of muscle tenderness.
DOPMS decreased performance measurements
More specifically, foam rolling resulted Our results provide strong evidence that foam rolling can reduce DOMS and the associated decrements in performance.
Regardless, the action of foam rolling, similar to massage, could increase muscular blood flow and result in an enhanced recovery from DOMS in other ways. For example, foam rolling may have a systemic biochemical effect.24,33 Massage-related biochemical changes include (1) increased circulating neutrophil levels24; (2) smaller increases in postexercise plasma creatine kinase24; (3) activated mechanosensory sensors that signal transcription of COX7B and ND1, indicating that new mitochondria are being formed and presumably accelerating the healing of the muscle33; and (4) less active heat-shock proteins and immune cytokines, reflecting less cellular stress and inflammation.33 These biochemical changes were due to massage that applied constant pressure to the muscle. Perhaps the constant pressure on the muscle from foam rolling resulted in biochemical changes similar to those reported earlier.
Polly de Mille, R.N., C.S.C.S., director of performance services at the Hospital for Special Surgery in New York City, tells SELF.
And a comprehensive review published in the International Journal of Sports Physical Therapy concluded that foam rolling promotes short-term increases in range of motion. According to de Mille, research consistently shows that foam rolling can increase muscle flexibility, which means you feel less tight and probably perform your workouts with better, more efficient, and safer form.
Even if you don’t exercise, foam rolling can be helpful for people who sit at a desk or stand all day. Foam roller benefits include:
- Ease muscle pain and soreness.
- Reduce muscle inflammation.
- Increase range of motion.
- Increase blood flow to muscles.
- Aid in muscle recovery.
- Aid in relaxation.
1-2 minutes..lean into or roll
warm up or recovery for athletes
undo injury for the pain sufferer
targeted musculature is rolled and compressed utilizing
The motions place both direct and sweeping pressure on the soft tissue, stretching it and generating friction between it and the FR
However, despite the popularity of FR, no consensus exists on its benefits (Cheatham et al., 2015; Pearcey et al., 2015). This may be partly due to the fact that few studies have examined the underlying physiological mechanisms of FR. Nevertheless, the potential effects of FR have been attributed to mechanical, neurological, physiological, and psychophysiological parameters (Aboodarda et al., 2015; Cavanaugh et al., 2017; Monteiro et al., 2018; Phillips et al., 2018). The mechanical mechanisms are comprised of a number of sub-mechanisms, such as reduction in tissue adhesion, altered tissue stiffness, and thixotropic responses (Aboodarda et al., 2015; Kelly and Beardsley, 2016). Within neurological models, it is theorized that FR may potentiate analgesic effects and muscular recovery by mediating pain-modulatory systems (e.g., nociceptor and mechanoreceptor sensitivity and/or diffuse noxious inhibitory control) (Cavanaugh et al., 2017; Jo et al., 2018). The proposed physiological mechanisms are increased blood flow and parasympathetic circulation, as well as inflammatory responses and associated trigger-point break down (Aboodarda et al., 2015; Kelly and Beardsley, 2016). Psychophysiological responses may include improved perceptions of well-being and recovery due to the increase of plasma endorphins, decreased arousal level, an activation of the parasympathetic response and/or placebo effect (Weerapong et al., 2005; Phillips et al., 2018).
Many people believe foam rolling relieves pain through self-myofascial relief (SMR). The fascia is the connective tissue that covers and supports your muscles. According to this theory, foam rolling massages the fascia to break down knots and increase your muscles range of motion (ROM). However, research has not confirmed that this is why foam rolling relieves pain.
Another theory suggests that foam rolling is really targeting your nervous system. The foam roller applies pressure to receptors, stimulating the nervous system, and reducing stress hormones, like cortisol, to relieve pain. Some research backs this theory, suggesting foam rolling may work by suppressing pain centers and not loosening muscle tissue.