Effects of Self-myofascial Release Using a Foam Roller on Range of Motion and Morphological Changes in Muscle: A Crossover Study

Comparison of the acute effects of self- and therapist-administered myofascial release techniques on muscle flexibility and jumping performance in professional male basketball players: A randomized controlled trial

INTRODUCTION

Basketball is a vertical sport by nature and requires sudden, rapid, and repetitive movements, where jumping performance is often a determining factor for athletic performance. Despite the extensive focus on athletic performance, the acute effects of cost-effective techniques on athletic performance are limited in basketball players. This study aimed to evaluate the acute effects of self-myofascial release and therapist-administered myofascial release on muscle flexibility and jumping performance in professional male basketball players.

METHODS

The study included 36 professional basketball players. Players were randomly divided into two groups; one received "hands-on" with a physiotherapist, and the other received myofascial release with foam rollers (FR). Two evaluations were carried out: baseline and after one week. Eighteen professional male basketball players were in the therapist-administrated myofascial release group (TAG), and 18 were in self-myofascial release groups (SMFRG). The primary outcomes were sit-and-reach (SART) and knee-to-wall (KTW) tests. The secondary outcomes were Squat jumps (SJ) and counter-movement jumps (CMJ) tests. Participants were assessed at baseline, and after a one-week intervention period (after 48 h).

RESULTS

The results indicated statistically significant differences in TAG interms of all parameters (KTWT, SART, CMJ and SJ) according to pre and post-treatment analysis while SMFRG showed statistically significant differences only in CMJ (p < 0.05). Statistically significant improvements were found in post-treatment KTWT and SJ scores of TAG compared to SMFRG (p < 0.05). In difference in difference analysis, TAG had superior results in all parameters than SMFRG (p < 0.05).

CONCLUSIONS

The therapist-administrated Myofascial Release Technique (TAMRT) has a superior impact on improving flexibility and jumping performance than the self-myofascial release technique in professional basketball players. In addition of routine training program of basketball players, TAMRT may be recommended as part of a player's training program to increase flexibility and jumping performance before matches and during the in-season training program.

Effects of a 10-week athletic performance program on match performance variables in male professional football players

Introduction

The aim of this study was to evaluate the effect of an Athletic Performance Program (APP), implemented as a complement to the usual training routines of a professional football team, on match performance variables in professional football players. The APP was designed to target mobility, stability, strength, multidirectional and sprint skills, which are critical for performance during competitive matches.

Methods

A prospective quasi-experimental study was conducted over three consecutive seasons. Fifty-four professional football players were randomly allocated into a control group (CG, n = 25) and an experimental group (EG, n = 29). During the in-season period, both groups followed the standard training routines prescribed by the coaching staff. Additionally, the CG performed a general supplementary physical fitness program five times per week, while the EG undertook the APP with the same frequency. The APP included indoor track sessions and micro-doses of on-field stimuli, focusing on specific performance attributes. The interventions lasted 10 weeks. Performance metrics were assessed pre- and post-intervention using GPS to measure match-related variables (total running distance, sprint distance, number of sprints, and peak running speed) and countermovement jump tests to evaluate vertical jumping ability. A two-way ANOVA (2 × 2; group and time) was employed to analyze the effects of the interventions and their interaction.

Results

Significant group × time interaction effects were observed for total running distance (F = 51.853, P < 0.001), sprint distance (F = 197.610, P < 0.001), number of sprints (F = 86.923, P < 0.001), and peak running speed (F = 81.351, P < 0.001) during matches. Post-hoc pairwise comparisons revealed that only the EG showed improvements across all performance variables: total running distance (117.5 ± 5.20 to 123.1 ± 3.5 m/min, P < 0.001), sprint distance (6.45 ± 1.43 to 8.35 ± 1.22 m/min, P < 0.001), number of sprints (0.14 ± 0.03 to 0.16 ± 0.03 sprint/min, P < 0.001), and peak running speed (31.1 ± 1.3 to 32.1 ± 1.0 km/h, P < 0.001). Conversely, the CG exhibited significant declines in these metrics post-intervention (P < 0.001).

Discussion

The findings demonstrate that integrating a 10-week multicomponent Athletic Performance Program into traditional training routines is effective in enhancing match performance variables, particularly in high-intensity actions such as sprints and running speed. The APP's focus on mobility, stability, strength, and sprint-specific skills likely contributed to these improvements, highlighting the importance of targeted supplementary training for optimizing athletic performance in professional football players. The observed decline in the CG emphasizes the need for specialized interventions to maintain and improve performance during the season.

Active versus passive foam rolling on range of motion, tissue property, and neural adaptation in healthy young adults: A randomised controlled trial

INTRODUCTION

Self-massage using a foam roller (foam rolling) is effective for increasing range of motion (ROM). However, the independent effects of pressure stimulation and voluntary movement during foam rolling remain unclear. This study investigated the effects of pressure stimulation and voluntary movement during the foam rolling intervention on ROM and its related parameters from the aspects of tissue mechanical properties and the central nervous system.

METHODS

This study set a randomised open-label controlled parallel group design involving active foam rolling with pressure stimulation and voluntary movement (A-FR), passive foam rolling with only pressure stimulation (P-FR), and sham rolling with only voluntary movement (SHAM) of the calf muscle. Twenty-seven healthy active adults (males: 16, females: 11) were analysed. Parameters of tissue mechanical properties (as measured by tissue stiffness and thickness) and systemic nervous adaptation (as measured by PPT, stretch tolerance, HRV, and mood states), as well as maximal ankle active/passive dorsiflexion ROM, were measured.

RESULTS

A-FR significantly improved pressure pain threshold, stretch tolerance, and negative mood and increased active and passive ROM. P-FR significantly improved parasympathetic nervous activity and negative mood and increased passive ROM. However, SHAM did not affect any ROM or parameters of tissue mechanical properties and systemic neural adaptation except for some negative mood improvement.

CONCLUSION

Voluntary movement does not independently affect ROM, whereas pressure simulation independently enhances ROM during the foam rolling intervention. Combining pressure stimulation and voluntary movement can enhance the ROM effect and influence parameters of tissue mechanical properties and the central nervous system.

Effects of an integrative warm-up method on the range of motion, core stability, and quality of squat performance of young adults

Introduction

This research aims to determine the effects of an integrative warm-up method on the range of motion in joints of the lower extremities, the strength of the stabilizer trunk muscles, and the quality of the basic movement patterns in older adolescents.

Methods

The study sample consisted of 88 male students (age 20.1 ± 0.5). They were randomly divided into four groups: one control group (CG) (n = 17; 180.8 ± 7.9 cm; 82.3 ± 8.3 kg) and three experimental groups (EG): EG1 (n = 23; 180.9 ± 7.0 cm; 78.5 ± 9.5 kg), EG2 (n = 31; 182.2 cm ± 7.3 cm; 79.5 ± 11.5 kg), and EG3 (n = 17; 183.3 ± 4.9 cm; 77.5 ± 11.8 kg). The participants were subjected to a 6-week experimental treatment: EG1 once, EG2 twice, and EG3 three times a week. The experimental treatment consisted of four sub-phases representing the integrative warm-up Method: 1) Inhibition (self-myofascial release using a foam roller); 2) Lengthening (Static stretching in a maximum range of motion position); 3) Activation (Positional isometrics muscle activation of the trunk and gluteus); 4) Integration (Integrated all the previous phases into one complex movement pattern). Based on the covariance analysis (ANCOVA), statistically significant treatment effects were observed and positive changes were determined in all experimental groups.

Results

The differences between groups were observed in the following variables: Overhead Squat Assessment (p = 0.000; η p 2 = 0.318 ), range of motion of left hip flexion (p = 0.000; η p 2 = 0.371 ), range of motion of right hip flexion (p = 0.000; η p 2 = 0.051 ) and range of motion of right hip extension (p = 0.051; η p 2 = 0.088 ), Double Leg Lowering Test (F = 2.411; p = 0.014; η p 2 = 0.014 ) and range of combined motion (plantar and dorsiflexion) of left ankle joint (p = 0.000; η p 2 = 0.299 ). There was no significant difference in the Plank Test (F = 1.007; p = 1.007; η p 2 = 0.035 ), range of combined motion (plantar and dorsiflexion) of right ankle joint (p = 0.088; η p 2 = 0.170 ) and range of motion of left hip extension (p = 0.158; η p 2 = 0.060 ). The participants of CG statistically significantly differed from EG1, EG2, and EG3 in the squat performance after the applied treatment.

Discussion

The effect of the treatment was the occurrence of a transformational processes in almost all measured variables. It can be concluded that the integrative method is effective and applicable in practice for both young adults and recreational athletes.

Foam Rolling Acute Effects on Myofascial Tissue Stiffness and Muscle Strength: A Systematic Review and Meta-Analysis

ABSTRACT

Glänzel, MH, Rodrigues, DR, Petter, GN, Pozzobon, D, Vaz, MA, and Geremia, JM. Foam rolling acute effects on myofascial tissue stiffness and muscle strength: a systematic review and meta-analysis. J Strength Cond Res 37(4): 951-968, 2023-Foam rolling (FR) is widely used in rehabilitation and physical training. However, the effects of FR on myofascial tissue stiffness and muscle strength remain unclear. This study aimed to perform a systematic review with meta-analysis of trials that tested the FR acute effects during warm-up on the myofascial tissue stiffness and muscle strength in healthy adults or athletes. This systematic review (CRD42021227048) was performed according to Cochrane's recommendations, with searches performed in PubMed, Web of Science, Embase, and PEDro databases. Syntheses of included studies' data were performed, and the PEDro scale was used to assess the methodological quality of the studies. Certainty of evidence was assessed using the Grading of Recommendations Assessment, Development, and Evaluations approach. Twenty included studies assessed trunk and thigh fascial tissue stiffness, and thigh and calf muscle stiffness, whereas muscle strength was assessed in the knee extensors and flexors, and plantar flexors muscles. Qualitative analysis showed decreases in fascial ( n = 2) and muscle ( n = 5) stiffness after FR. However, the meta-analysis showed no effects of FR on myofascial tissue stiffness. Both qualitative and quantitative analyses showed no effects of FR on isometric muscle strength, eccentric torque, and rate of force development. However, the knee extensor concentric torque increased after FR. Foam rolling increases the knee extensor concentric torque, but it does not acutely change the myofascial tissue stiffness and isometric muscle strength. However, evidence of these studies provides low certainty to state that FR does not change these parameters. Therefore, high methodological quality studies should be performed to better ascertain the effects of FR on the myofascial tissue stiffness and muscle strength.

Chronic and Residual Effects of a Two-Week Foam Rolling Intervention on Ankle Flexibility and Dynamic Balance

Background

Foam rolling has been shown to acutely improve joint range of motion (ROM). However, limited knowledge exists on the chronic and residual effects. The primary purpose of this study was to examine the chronic and residual effects of a 2-week roller–massager intervention on ankle dorsiflexion ROM and dynamic balance.

Methods

Forty-two participants (24.3 ± 2.5 years, 33 males, 9 females) were randomly assigned to either roller-massage (RM) or control group (= no intervention). Ankle ROM was assessed with the weight-bearing lunge test (WBLT) and dynamic balance with the Y-Balance test for both limbs. The RM group was instructed to roll their calf muscles for three sets of 60 s per leg on 6 days a week over 2 weeks. Acute effects were measured during baseline testing for dorsiflexion ROM and dynamic balance immediately after foam rolling. Chronic and residual effects were measured 1 day and 7 days after the intervention period. Multivariate ANOVA was performed for post-hoc comparisons to determine acute, chronic, and residual effects.

Results

Significant acute and chronic foam rolling effects (p <0.05) were found for ankle dorsiflexion ROM. The chronic increase in ROM slightly decreased 7 days post-intervention but remained significantly above baseline (p < 0.05). Regarding dynamic balance, there were no acute but chronic (p < 0.05) and residual (p < 0.05) effects.

Conclusion

Using a roller–massager for a 2-week period chronically increases ROM and dynamic balance. These increases are still significant 7 days post-intervention emphasizing the sustainability of foam rolling effects.

Myofascial Treatment Techniques on the Plantar Surface Influence Functional Performance in the Dorsal Kinetic Chain

Prior studies have shown that self- and manual massage (SMM) increases flexibility in non-adjacent body areas. It is unclear whether this also influences performance in terms of force generation. Therefore, this study investigated the effect of SMM on the plantar surface on performance in the dorsal kinetic chain. Seventeen young participants took part in this within-subject non-randomized controlled study. SMM was applied on the plantar surface of the dominant leg, but not on the non-dominant leg. A functional performance test of the dorsal kinetic chain, the Bunkie Test, was conducted before and after the intervention. We measured the performance in seconds for the so-called posterior power line (PPL) and the posterior stabilizing line (PSL). The performance of the dominant leg in the Bunkie Test decreased significantly by 17.2% from (mean ± SD) 33.1 ± 9.9 s to 27.4 ± 11.1 s for the PPL and by 16.3% from 27.6 ± 9.8 s to 23.1 ± 11.7 s for the PSL. This is in contrast to the non-dominant leg where performance increased significantly by 5.1% from 29.7 ± 9.6 s to 31.1 ± 8.9 s for the PPL and by 3.1% from 25.7 ± 1.5 s to 26.5 ± 1.7 s for the PSL. SMM interventions on the plantar surface might influence the performance in the dorsal kinetic chain.

Effects of Self-Myofascial Release Using a Foam Roller on the Stiffness of the Gastrocnemius-Achilles Tendon Complex and Ankle Dorsiflexion Range of Motion

Increased muscle stiffness can contribute to reduced range of motion (ROM) and impaired function. Reduced ankle dorsiflexion ROM has been associated with increased injury risk in the ankle. Self-myofascial release (SMR) has been widely used in clinical and sports settings, but the effects of SMR on gastrocnemius and Achilles tendon (AT) stiffness are unclear. Therefore, we investigated the effects of self-myofascial release using a foam roller (FR) on the stiffness of the gastrocnemius–AT complex and ankle dorsiflexion ROM. Fifty healthy, untrained, and non-sedentary participants (age=22.5±2.6years) were randomly divided into an intervention group (FR group) and a control group. The subjects in the intervention group received a single foam roller intervention (three sets of 1min), while the subjects in the control group performed a 5-min sedentary rest. Stiffness of the gastrocnemius–AT complex was evaluated using MyotonPRO and the ankle dorsiflexion ROM was assessed using the weight-bearing lunge test. For the foam roller and control groups, the between-group analysis revealed a statistically significant difference in gastrocnemius stiffness and ankle dorsiflexion ROM after intervention (p<0.05). Within-group analysis revealed a significant increase in ROM and a significant decrease in medial and lateral gastrocnemius (LG) stiffness for the foam roller group after the intervention (p<0.05). In addition, further analysis of the preintervention data revealed a significant negative correlation between ankle dorsiflexion ROM and AT stiffness (r=−0.378 and p=0.007). These results suggest that self-myofascial release using a foam roller on the calf is an effective method for decreasing the stiffness of the gastrocnemius and increasing ankle dorsiflexion ROM.

The acute mechanism of the self-massage-induced effects of using a foam roller

INTRODUCTION

Maintaining flexibility, often defined as range of motion (ROM), is important. Recently, self-massage using a foam roller (FR) has been used in clinical and/or sports settings to effectively and immediately improve ROM. Many studies have found significant increases in ROM following the FR intervention; however, the mechanism of the effect is unclear. We aimed to clarify this mechanism regarding the ROM effects following the FR intervention by evaluating local tissue and autonomic nervous system responses.

METHOD

The study employed a crossover design that included a comparison between non-intervention (CON trial: left leg) and intervention (FR trial: right leg) groups. Fourteen volunteers participated. Nine outcomes (passive maximum ankle ROM [ROM with a specified and non-specified passive strength], tissue hardness, skin temperature, water contents, circumference, blood flow velocity, pressure pain threshold, autonomic nervous system, and heart rate) were investigated before (PRE) and 0 min (POST0), 20 min (POST20), 40 min (POST40), and 60 min (POST60) post intervention.

RESULTS

Skin temperature, impedance, and circumference changed significantly following the intervention, and increased ROM with non-specified strength was observed.

DISCUSSION

Although we found that the FR intervention influenced skin temperature, impedance, circumference, and ROM, adaptability to the intervention may differ depending on an individual's characteristics. Females and/or individuals with a high body water content could obtain greater positive ROM effects than males and/or individuals with a low body water content.

CONCLUSION

These findings suggest that the FR intervention may be an effective method to improve ROM, with alterations of skin temperature, impedance, and circumference.

The Acute and Prolonged Effects of Different Durations of Foam Rolling on Range of Motion, Muscle Stiffness, and Muscle Strength

"Foam Rolling" has been used in sports settings to increase range of motion and decrease muscle stiffness without decreasing muscle strength and athletic performance. However, there has been no study investigating the acute and prolonged effect of different durations of foam rolling intervention on muscle stiffness, and the minimum foam rolling intervention duration required to decrease muscle stiffness is unclear. Therefore, the purpose of this study was to investigate the acute and prolonged effect of different durations of foam rolling intervention on ROM, muscle stiffness, and muscle strength. The 45 participants were randomly allocated to 1 of 3 groups (30 s × 1 times group vs 30 s × 3 times group vs 30 s× 10 times group). The outcome measures were dorsiflexion range of motion, shear elastic modulus of medial gastrocnemius, and muscle strength before, 2 min and 30 min after foam rolling intervention. There were no significant differences before and 2 min after foam rolling intervention in 30 s×1 time group, whereas dorsiflexion range of motion was increased in both 30 s×3 times group (p = 0.042, d = 0.26) and 30 s× 10 times group (p < 0.01, d = 0.33). However, the increase in dorsiflexion range of motion was returned to baseline value after 30 minutes in both 30 s × 3 times group and 30 s × 10 times group. In addition, there were no significant changes in shear elastic modulus and muscle strength in all groups. This study suggested that foam rolling for more than 90 s or more of foam rolling was effective in order to increase the range of motion immediately without changing muscle stiffness and muscle strength.

INYBI: A New Tool for Self-Myofascial Release of the Suboccipital Muscles in Patients With Chronic Non-Specific Neck Pain: A Randomized Controlled Trial

STUDY DESIGN

A randomized, single-blinded (the outcome assessor was unaware of participants' allocation group) controlled clinical trial.

OBJECTIVE

To investigate the effects of myofascial release therapy (MRT) over the suboccipital muscles, compared with self-MRT using a novel device, the INYBI tool, on pain-related outcomes, active cervical mobility, and vertical mouth opening, in adults with chronic non-specific neck pain (NSNP).

SUMMARY OF BACKGROUND DATA

MRT is used to manage chronic musculoskeletal pain conditions, with purported positive effects. The efficacy of self-MRT, compared with MRT, has been scarcely evaluated.

METHODS

Fifty-eight participants (mean age of 34.6 ± 4.7 yrs; range 21-40 yrs; 77.6% females, 22.4% males) with persistent NSNP agreed to participate, and were equally distributed into an INYBI (n = 29) or a control group (n = 29). Both groups underwent a single 5-minutes intervention session. For participants in the control group, MRT of the suboccipital muscles was performed using the suboccipital muscle inhibition technique, while those in the INYBI group underwent a self-MRT intervention using the INYBI device. Primary measurements were taken of pain intensity (visual analogue scale), local pressure pain sensitivity, as assessed with an algometer, and active cervical range-of-movement. Secondary outcomes included pain-free vertical mouth opening. Outcomes were collected at baseline, immediately after intervention and 45 minutes later.

RESULTS

The analysis of variance (ANOVAs) demonstrated no significant between-groups effect for any variable (all, P > 0.05). In the within-groups comparison, all participants significantly improved pain-related outcomes, and showed similar positive changes for mouth opening. Cervical range-of-movement- mainly increased after intervention for participants in the control group.

CONCLUSION

Both, MRT and self-MRT using the INYBI, are equally effective to enhance self-reported pain intensity, and local pressure pain sensitivity in chronic NSNP patients. For cervical mobility, MRT appears to be slighlty superior, compared with the INYBI, to achieve improvements in this population.

LEVEL OF EVIDENCE

2.

Effect of myofascial release on lower limb range of motion, sit and reach and horizontal jump distance in male university students

OBJECTIVE

Evaluate the effects of Myofascial release (MR) on lower limb ROM, sit and reach and horizontal jump distance in male university students.

STUDY DESIGN

Quasi-experimental study.

BACKGROUND

MR is a technique that aims to stretch fascia to increase range of motion (ROM), relieve pressure points and improve performance. However, there is limited evidence of its actual effects on flexibility and physical performance.

METHODS

Twenty-one uninjured, male university students received MR (11 on the first session and the other 10 on the second session 24 h later), completed lower limb ROM assessments, the sit and reach and the horizontal jump tests in a randomized order. MR was performed before the tests with a myofascial stick in the anterior and posterior aspects of the right and left thigh and calf muscles. Each muscle group was massaged for 90 s, totaling 9 min of MR. The testing conditions with MR and without MR were compared using Student t-tests and the effect sizes (ES) were calculated.

RESULTS

There were no significant differences between the testing conditions on horizontal jump distance. However, the sit and reach distance (28 ± 9 vs. 32 ± 9 cm, p = 0.001; ES = 0.44), left hip extension (10 ± 2 vs. 8 ± 2°, p = 0.006; ES = 1.00) and left plantar flexion (36 ± 7 vs. 39 ± 7°, p = 0.044; ES = 0.43) were higher with MR.

CONCLUSIONS

MR increased sit and reach distance, left hip extension and plantar flexion, but it did not affect horizontal jump distance in uninjured, male university students.

An Acute Bout of Self-Myofascial Release Does Not Affect Drop Jump Performance despite an Increase in Ankle Range of Motion

This study examined the acute effects of self-myofascial release plus dynamic warm up versus dynamic warm up alone on ankle range of motion and drop jump performance. Twenty-five recreationally active participants (male: 16, female: 9) were randomly assigned into a foam rolling (FR) or a dynamic warm up group (CON) (age: 22.8 ± 3.9 years, body mass 75.9 ± 13.2 kg, stretch stature: 174.1 ± 10.1 cm). In a randomised crossover design, each participant completed two experimental sessions that were separated by seven days. Ankle range of movement was assessed while using a weight-bearing lunge test and drop jump performance was recorded via bilateral force plates. Following a 5 min cycle, the foam rolling group undertook self-myofascial release to the lower limb and thoracic/lumbar regions, followed by a dynamic warm up. The control group undertook the same initial warm up plus the dynamic exercises. The level of significance was set at p ≤ 0.05. There was a significant increase (p < 0.001) in ankle range of motion immediately after the warm up for both groups (pre CON: 37.5 ± 5.31, post CON: 39.8 ± 5.76; pre FR 38.7 ± 7, post FR: 40.3 ± 7.3 deg). No significant difference was found between the conditions (p > 0.05). There were no significant differences for any indices of jump performance (p > 0.05). Based on these results, foam rolling plus dynamic exercises does not appear to impair or enhance drop jump performance, despite the increases in ankle range of movement.