Protective Effects of Foam Rolling against Inflammation and Notexin Induced Muscle Damage in Rats.

It is known that high-intensity exercise can cause inflammation and damage in muscle tissue, and in recent years, physical therapists and fitness professionals have begun to use foam rolling as a recovery method to improve performance. Despite the lack of basic science studies to support or refute the efficacy of foam rolling, the technique is very widely used in the sports world. In this respect, we investigated whether foam rolling could attenuate muscle damage and inflammation. Female Wistar rats were assigned to control (C), foam rolling (FR), notexin without foam rolling (N) and notexin with foam rolling (NFR) groups. A 4.5 x 2 cm foam roller was used to massage their hind legs (two 60-second repetitions twice a day for 3 days). Motor function tests (Balance Beam Test and Grip strength) were used. We detected an increase in time and foot faults when crossing a beam in the N group compared to C and FR rats. In contrast, a significant decrease was detected in both tests in NFR compared to N rats. Muscle power was measured with a grip strength test and better performance was detected in NFR rats compared to N rats. Furthermore, an increase of pro-inflammatory proteins was noted in the N group, while there was a decrease in the NFR group. On the contrary, an increase in PPAR-γ (anti-inflammatory protein) in the NFR group compared to the N group demonstrates the anti-inflammatory properties of the foam rolling technique. In summary, applying foam rolling after damage has benefits such as an increase in anti-inflammatory proteins and a reduction of pro-inflammatory proteins, resulting in muscle recovery and better performance.

Effectiveness of a self-myofascial conditioning programme on pain, depression, anxiety and sleep quality in people with Fibromyalgia / Efectividad de un programa de autoacondicionamiento miofascial sobre el dolor, la depresión, la ansiedad y la calidad del sueño en personas con fibromialgias / Efetividade de um programa de auto-condicionamento miofascial na dor, depressão, ansiedade e qualidade do sono em pessoas com fibromialgia

Self-myofascial release can facilitate the diminution or disappearance of the intense pain perceived by the nerve endings located in the myofascial tissue. According to some researchers, fibromyalgia (FM) can be directly related to the "central sensitization" theory. The present study aims to determine the effectiveness of the application of a self-myofascial conditioning programme on pain, depression, anxiety, and quality of sleep in people diagnosed with Fibromyalgia (FM). The sample was randomly assigned to intervention (n = 33) and control groups (n = 33). Subjects in the intervention group took part in a self-myofascial conditioning programme, which consisted of 40 sessions of 50 minutes each. Pre and post-intervention measurements were taken. Results were obtained by a 2x2 ANOVA for repeated measures with two factors (time and group). Results show that, after completing the programme, subjects in the intervention group had seen a significant decrease in general pain (p < 0,01), level of depression (p < 0,05), state (p < 0,01) and trait anxiety (p < 0,01), as well as three subscales related to the quality of sleep, such as "sleep subjective quality" (p < 0,05), "habitual sleep efficiency" (p < 0,05) and "daily dysfunction" (p < 0,001). These results indicate that participating in a self-myofascial conditioning programme regularly and under the control of a physical education and sport professional can affect patients with FM positively both physically and psychologically

La autoliberación miofascial puede facilitar la disminución o desaparición del dolor intenso percibido por las terminaciones nerviosas localizadas en el tejido miofascial. Según algunos investigadores, la fibromialgia (FM) puede estar directamente relacionado con la teoría de la "sensibilización central". El presente estudio tiene como objetivo determinar la efectividad de la aplicación de un programa de autoacondicionamiento miofascial sobre el dolor, la depresión, la ansiedad y la calidad del sueño en personas diagnosticadas con fibromialgia (FM). La muestra se asignó al azar a los grupos de intervención (n =33) y control (n =33). Los sujetos del grupo intervención participaron en un programa de autoacondicionamiento miofascial compuesto por un total de 40 sesiones de 50 minutos cada una de ellas. Se tomaron medidas pre y post intervención. Los resultados se obtuvieron mediante un ANOVA 2x2 de medidas repetidas con dos factores (tiempo y grupo). Los resultados muestran que, después de completar el programa, los sujetos del grupo intervención obtuvieron una disminución significativa en el dolor general (p <0,01), el nivel de depresión (p <0,05), la ansiedad-estado (p <0,01) y rasgo (p <0,01), así como en tres subescalas relacionadas con la calidad del sueño, como son la "calidad subjetiva del sueño" (p <0,05), la "eficiencia habitual del sueño" (p <0,05) y la "disfunción diaria "(p <0,001). Estos resultados indican que participar en un programa de autoacondicionamiento miofascial regularmente, bajo el control de un profesional de educación física y deporte, puede afectar positivamente a los pacientes con FM tanto física como psicológicamente

A auto-liberação miofascial pode facilitar a diminuição ou o desaparecimento da dor intensa percebida pelas terminações nervosas localizadas no tecido miofascial. Segundo alguns pesquisadores, a fibromialgia (FM) pode estar diretamente relacionada à teoria da "sensibilização central". O presente estudo tem como objetivo determinar a eficácia da aplicação de um programa de auto-condicionamento miofascial na dor, depressão, ansiedade e qualidade do sono em pessoas diagnosticadas com fibromialgia (FM). A amostra foi randomizada para os grupos intervenção (n =33) e controle (n =33). Os sujeitos do grupo de intervenção participaram de um programa de auto- condicionamento miofascial composto por um total de 40 sessões de 50 minutos cada. Medidas de intervenção pré e pós foram tomadas. Os resultados foram obtidos por meio de uma ANOVA 2x2 de medidas repetidas com dois fatores (tempo e grupo). Os resultados mostram que, após o término do programa, os sujeitos do grupo de intervenção obtiveram uma diminuição significativa na dor geral (p <0,01), o nível de depressão (p <0,05), estado de ansiedade (p < 0,01) e traço (p <0,01), assim como em três subescalas relacionadas à qualidade do sono, como a "qualidade subjetiva do sono" (p <0,05), a "eficiência habitual do sono" (p <0,05) e "disfunção diária" (p <0,001). Esses resultados indicam que participar de um programa de auto-condicionamento miofascial regularmente, sob o controle de um profissional de educação física e esportes, pode afetar positivamente os pacientes com FM fisicamente e psicologicamente

Effect of vibration vs non-vibration foam rolling techniques on flexibility, dynamic balance and perceived joint stability after fatigue.

BACKGROUND: Foam roller and vibration techniques are currently used to assist in recovery after fatigue. The main purpose of this study was to determine the effects of the use of a foam roller with and without vibration on dynamic balance, ankle dorsiflexion, hamstring and lumbar spine flexibility and perceived knee and ankle stability after an induced fatigue protocol. METHODS: A total of 24 healthy recreationally active participants (17 males and seven females) were recruited to a randomized cross over trial consisting of; no treatment (NT), foam roller treatment (FR) and vibration foam roller treatment (VFR). The assessments included; the Sit & Reach test, Y balance test and post-treatment perceived knee and ankle stability. Measurements were taken after a standardized warm up (baseline) and repeated following an exercise-induced muscle fatigue protocol consisting of repeated lunges until volitional fatigue. The three treatment conditions were assessed on three separate days in a randomized order. A 3 × 3 repeated measures ANOVA was used to investigate differences between the three treatments over the three time points and a one factor repeated measures ANOVA was used to determine any differences between treatments using the Global Rate of Change scale when considering perceived stability. RESULTS: FR and VFR conditions both showed a greater ankle dorsiflexion range of motion (ROM) (p < 0.001), greater posteromedial and posterolateral reach distances (p < 0.001) and a better knee and ankle perceived stability (p < 0.001) when compared to the NT condition. A trend toward significance was observed in the hamstring and lumbar spine flexibility (p = 0.074) in both treatment conditions when compared to the NT condition. However, no differences were seen between the FR and VFR conditions. CONCLUSIONS: Both FR conditions seem to assist in exercise-induced muscle fatigue recovery with improvements in ROM, balance and perceived stability.

Effectiveness of a school-based program focusing on diet and health habits taught through physical exercise.

The global rate of obesity in childhood is becoming an epidemic and many authors have established a significant association between childhood obesity and overweight in adulthood. It is therefore necessary to seek effective strategies to reduce these levels of obesity. The aim of this study was to evaluate the impact of the Healthy Habits Program (HHP). The participants comprised 158 children from the fifth and sixth grades (intervention group, n = 82; control group, n = 76). The HHP is a school-based physical activity program focusing on promoting a healthy lifestyle. It lasted for 8 months, and measurements were taken at the beginning and end of the program. Physiological variables (total cholesterol, triglycerides, blood glucose, blood pressure, and maximal oxygen consumption), anthropometric variables (body mass index (BMI)) and behavioral variables (breakfast, quality of diet, meal frequency, physical activity, sedentary behavior, sleep, and perceived health) were evaluated. Repeated-measures ANOVA showed significant improvements (p < 0.05) after the intervention for the intervention group in triglycerides, blood glucose and maximal oxygen consumption. Significant improvements were also observed in breakfast habits and quality of diet. Finally, a significant improvement in prevalence of normal levels was observed for total cholesterol, blood pressure, and BMI. It can therefore be stated that the HHP is an innovative and useful school-based program that can help to improve diet and health in childhood.

Benefits of a self-myofascial release program on health-related quality of life in people with fibromyalgia: a randomized controlled trial.

BACKGROUND: Fibromyalgia (FM) is a disease with symptoms that significantly limit the life of affected patients. Earlier studies have shown that the application of self-myofascial release provides benefits in variables such as fatigue, range of motion (ROM) or perceived muscle pain in a healthy population. Despite this, the self-myofascial release technique has not yet been used in people with FM. This study aimed to find out the benefits of applying a self-myofascial release program on health-related quality of life in people with FM. METHODS: Sixty-six participants with FM were randomized into two groups, intervention (N.=33) and control (N.=33). The intervention group (IG) participated in the self-myofascial release program for twenty weeks. The study assessed the impact of a self-myofascial release program on cervical spine, shoulder and hip ROM and self-reported disease impact. Two measurements were performed, one at baseline (preintervention) and one postintervention. Two-way mixed-effect (between-within) ANOVA was used for the statistical analysis. RESULTS: Significant changes (P<0.05) were achieved between the two measurements and between groups for final Fibromyalgia Impact Questionnaire (FIQ-S) Score and for five of its seven subscales, including: days per week feeling good, pain intensity, fatigue, stiffness and depression/sadness, as well as all the ROM variables evaluated (neck flexion, neck extension, lateral neck flexion and rotation (bilateral), shoulder flexion and abduction and hip abduction) excluding hip flexion. CONCLUSIONS: The application of a self-myofascial release program can improve the health-related quality of life of people with FM, provided that regular, structured practice is carried out.