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Self-myofascial releasing (SMR) exercises using foam roller equipment are thought to improve muscle performance. It is also known that local vibration (LV) exercises have been improving strength, power, and flexibility for a long time. However, there is a limited study that examines the effects of SMR exercises applied with LV on muscular performance. The purpose of this study is to investigate the effects of SMR applications using vibrating foam roller equipment on lower extremity explosive strength and flexibility in well-trained soccer players. Twenty-two well-trained male soccer players (mean age 22.13 ± 2.47 years, height 178 ± 4.92cm body weight 74.9 ± 3.93kg, training time 11.59 ± 1.14h / week) participated in two different exercise sessions (foam roller and foam roller+LV) with randomized crossover study design and 48-hour intervals. All athletes were tested for the Counter Movement Jump (CMJ) and sit-and-reach (S & R) flexibility test before and after both training sessions. When the results of the study were examined, both foam roller exercise and after foam roller + LV exercise showed an increase in jump and flexibility performance (p <0.05). However, no difference was observed between the applications when the data obtained from both applications were compared among themselves. As a result, foam roller exercises made with local vibration seemed to have the similar effect on jumping and flexibility performance compared to foam roller exercises only. Moreover, both foam roller and foam roller + LV exercises can be applied by athletes prior to training or competitions due to their positive effects on muscle performance.
2019 •
The aim of this study was to investigate the effect of a combined program involving static stretching (SS) and foam rolling (FR) on hip flexion (Range of Motion-ROM) and jumping ability of soccer players. 24 amateur soccer players (age 21,73±0,87 years, height 179±0,53 cm and body mass 77,06±5,74 kg) divided in two groups: the control group which performed only short duration SS (10 sec) in quadriceps, hamstrings, adductors and gastrocnemious muscles and the experimental group which performed a combined program that included SS with the same duration and 30 sec FR in the same muscle groups. The participants were measured in the hip flexion (ROM) and the jumping ability was assessed with countermovement jump (CMJ) with the arms akimbo, and countermovement jump with free arms (CMJFREE). Two-way repeated measures analyses of variance revealed no significant difference between the two groups in any variable. However, there were observed significant differences between the pre-and post-i...
Frontiers in Physiology
A Meta-Analysis of the Effects of Foam Rolling on Performance and Recoveryhttps://www.ijhsr.org/IJHSR_Vol.8_Issue.1_Jan2018/IJHSR_Abstract.020.html
Effectiveness of Plantar Fascia Mobilization and Passive Stretching on Hamstring Muscle FlexibilityBackground-Due to various occupational set up people are adapting several bad postures for a long time leading to development of tightness or less flexibility of hamstring muscle. Development of efficient techniques is necessary to relieve hamstring tightness and maintain its flexibility. Purpose-To examine the effects of using roller massager on plantar fascia to increase hamstring flexibility. Methodology-A sample of 24young female adults were recruited by simple random sampling and were divided into control and experimental groups. The control group was treated with passive stretching of hamstring muscle and the experimental group with passive stretching and golf ball rolling, 3 sets of 30 seconds for 3 days .Their hamstring flexibility was tested using active knee extension test before and after the intervention respectively. Results-The experimental group has shown to have more significant increase in the hamstrings flexibility than the control group (p<0.001). Conclusion-Use of plantar fascia mobilization in form of roller massager like golf ball can be used to enhance the hamstrings flexibility along with other conventional techniques for better results.
Journal of applied physiology (Bethesda, Md. : 1985)
Roller massage decreases spinal excitability to the soleus2018 •
Roller massage (RM) interventions have shown acute increases in range of motion (ROM) and pain pressure threshold (PPT). It is unclear whether the RM-induced increases can be attributed to changes in neural or muscle responses. The purpose of this study was to evaluate the effect of altered afferent input via application of RM on spinal excitability, as measured with the Hoffmann (H-) reflex. A randomized within-subjects design was used. Three 30-second bouts of RM were implemented on a rested, non-exercised, injury-free muscle with 30-seconds of rest between bouts. The researcher applied RM to the plantar flexors at three intensities of pain: high, moderate, and sham. Measures included normalized M-wave and H-reflex peak-to-peak amplitudes prior to, during, and up to three-minutes post-intervention. M-wave and H-reflex measures were highly reliable. RM resulted in significant decreases in soleus H-reflex amplitudes. High intensity, moderate intensity, and sham conditions decreased ...
2020 •
The objective of this study was to investigate the effects of foam rolling of the hamstrings or quadriceps muscle groups on the step kinematics during a30-m sprint run.Moderately active physical education male students (n =23, 21.4 ± 0.7 years, 79.2 ± 8.3 kg, 1.80 ± 0.06 m) participated in this study. The Optojump Next with the Witty timing system were used to measure the kinematics of sprint running (contact time, step length, flight time, step velocity). Each subject completed two maximal 30-m sprints after the warm-upunder three conditions: foam rolling of quadriceps, foam rolling of hamstrings, and dynamic stretching. The main results of this study showed that the foam rolling of quadriceps decreased velocity of step, step length and flight time as well as increased contact time during sprint immediately after warm-up (2 min) compared to warm-up with foam rolling of hamstrings. There were not significant differences between the three warm-up conditions during the second run (aft...
2020 •
A series of exercises with the use or not various instruments is applied before soccer players warm-up. The aim of this study was to examine the effect of these exercises in combination with classic soccer warm-up on ROM and jumping ability performance. Sixteen (n=16) semi-professional soccer players executed two warm-up protocols. The control protocol (CONTROL) was the classic soccer warm-up and the experimental one (EXPER) included pre-warm-up actions using foam rolling, static stretching, neuromuscular control exercises on unstable surfaces and muscle activation exercises accompanied by the classic warm-up of soccer players. The participants executed hip flexion Range of Motion (ROM) measurement and two Countermovement Jump with Arm Swing (CMJAS). Two-Way ANOVA revealed significant main effect of “time” on ROM (p<0.05) in both protocols, but no differences on CMJAS (p=0.10). Results show that pre-warm-up actions do not add further benefit in performance in ROM and CMJAS in rel...
International Journal of Therapeutic Applications
Immediate Effect of Application of Bilateral Self Myo-Fascial Release on the Plantar Surface of the Foot on Hamstring and Lumbar Spine Flexibility: A Quasi Experimental Study2016 •
International Journal of Sports Physical Therapy
Four Weeks of Roller Massage Training Did Not Impact Range of Motion, Pain Pressure Threshold, Voluntary Contractile Properties or Jump Performance2018 •
Roller massagers are popular devices that are used to improve range of motion (ROM), enhance recovery from muscle soreness, and reduce pain under acute conditions. However, the effects of roller massage training and training frequency are unknown. The objective was to compare two different roller massage training frequencies on muscle performance. Randomized controlled intervention study. Twenty-three recreationally active university students were randomly allocated to three groups: control (n=8;), rolling three (3/W; n=8;) and six (6/W; n=7) times per week for four weeks. The roller massage training consisted of unilateral, dominant limb, quadriceps and hamstrings rolling (4 sets x 30 seconds). Both legs of participants were tested pre- and post-training for active and passive hamstrings and quadriceps range of motion (ROM), electromyography (EMG) activity during a lunge movement, unilateral countermovement jumps (CMJ), as well as quadriceps and hamstrings maximum voluntary isometr...
Background: Self-myofascial release (SMR) is a popular intervention used to enhance a client's myofascial mobility. Common tools include the foam roll and roller massager. Often these tools are used as part of a comprehensive program and are often recommended to the client to purchase and use at home. Currently, there are no systematic reviews that have appraised the effects of these tools on joint range of motion, muscle recovery, and performance.
GADING Journal ofScience and Technology (e-ISSN: 2637-0018), 3(02), 94-98.
THE ACUTE EFFECTS OF SELF-MYOFASCIAL RELEASE (SMR) USING ROLLING BAR ON INCREASING MUSCULOSKELETAL FLEXIBILITY2020 •
2018 •
Spor ve Performans Araştırmaları Dergisi
Foam Roller Uygulamasinin Kadin Basketbolcularda Eklem Hareket Geni̇şli̇ği̇, Esnekli̇k Ve Alt Ekstremi̇te Patlayici Güç Üzeri̇ne Akut Etki̇leri̇Gading Journal of Science and Technology
The acute effect of self-myofascial release (SMR) using rolling bar on increasing musculoskeletal flexibility2019 •
2017 •
Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme
The effect of rolling massage on the excitability of the corticospinal pathway2017 •
Journal of Clinical Medicine
Expert Consensus on the Contraindications and Cautions of Foam Rolling—An International Delphi StudyFisioterapia Brasil
Efeitos da autoliberação miofascial com foam roller ou roller massager sobre a dor e a função musculoesquelética após exercícios2019 •
2018 •
Journal of Strength and Conditioning Research
An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force2013 •
European Journal of Applied Physiology
Small and inconsistent effects of whole body vibration on athletic performance: a systematic review and meta-analysis2015 •
International Journal of Human Movement and Sports Sciences
Effect of Hot-Water Immersion and Foam Rolling on Recovery in Amateur Sepaktakraw PlayersJournal of sports science & medicine
Unilateral Rolling of the Foot did not Affect Non-Local Range of Motion or Balance2017 •
Paper presented at the National Strength & Conditioning Association Conference, Las Vegas, Nevada, July 2005.
The Kinematic, Kinetic and Blood Lactate Profiles of Continuous and Intraset Rest Loading Schemes - Conference Abstract2005 •
The Usefulness of jumping technology on program designing for the personal training and strength and conditioning coach
The Usefulness of jumping technology on program designing for the personal training and strength and conditioning coach2020 •
Sports medicine - open
Self-Myofascial Vibro-Shearing: a Randomized Controlled Trial of Biomechanical and Related Changes in Male Breakdancers2018 •
Vladimir Janda BOOK
Assessment and Treatment of Muscle ImbalanceThe Janda ApproachInternational journal of sports physical therapy
Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments2013 •
Physical Treatments: Specific Physical Therapy Journal
Comparing the Effect of 8-Week Corrective Exercises With Versus Without Myofascial Release on Correcting Forward Shoulder Deformity