Foam Rolling on the Whole Leg and Its Immediate Effects on Postural Control in Collegiate Female Athletes.

The maintenance of body posture relies on mechanoreceptors, suggesting myofascial release could assist postural control. The effects of this have not been well documented, providing room for this investigation. Twenty-one female athletes spent approximately 2.5 minutes foam rolling the calf and thigh muscles on one leg then repeated on opposite leg for a total of 5 minutes. Center of Pressure (CoP) and Limit of Stability (LoS) were assessed using a Bertec posturography plate before (pre-) and after (post-) foam rolling. CoP was measured with eyes open stable surface (EOSS), or eyes closed stable surface (ECSS) and perturbed surface both eyes open (EOPS) and eye closed (ECPS). conditions. LoS was evaluated in the Anterior, Posterior, Left, and Right Directions. A significant effect of Condition for CoP showed ECPS Condition was greatest at both pre- and post-foam rolling (p<0.001). A significant main effect of Direction (p<0.001) showed LoS was greatest in the frontal plane Directions compared to sagittal plane (p<0.01). A significant effect of Time (p<0.05) indicated LoS decreased from Pre- to Post-foam rolling (mean change = 0.569 cm). The study demonstrated that acute effects of self-myofascial release via foam-rolling of the lower extremities can influence postural control.

Effects of Foam Rolling Prior to Proprioceptive Neuromuscular Facilitation Stretching on Hamstring Flexibility and Thigh Skin Temperature.

CONTEXT: Proprioceptive neuromuscular facilitation stretching (PNFS) is suggested to improve the range of motion and flexibility as an active warm-up. Recently, the foam rolling (FR) methods have also emerged as a passive warm-up. However, the combined effects of PNFS and FR are still unclear, and no reports have compared their effects using thermal imaging. This study investigated the acute effects of combining nonvibration FR (NVFR) and vibration FR (VFR) prior to PNFS, in comparison with PNFS alone, on hamstring flexibility and thigh skin temperature. DESIGN: Randomized controlled trial. METHODS: Participants (n = 60) were randomly assigned to PNFS, NVFR + PNFS, VFR + PNFS, and control group (CG). Active knee-extension (AKE), sit and reach (SR) test, and thermal imaging were evaluated before (pre-int), immediately after (post-int), and 30-minutes after (post30-int) intervention. RESULTS: All intervention groups had a significant increase at all time periods (P < .001) except the CG in terms of AKE and sit and reach test (P > .05). Combined (NVFR + PNFS/VFR + PNFS) groups had also a significant increase in the post30-int compared with pre-int and post-int values of thigh skin temperature (P < .001). Combined groups, over time, had the best post30-int effect on increasing skin temperature. The study found a significant interaction effect between interventions and time across several measurements (P < .05). Combined groups showed more significant improvements in AKE compared to CG at post-int (P < .05). There is a similar change in AKE, SR test, and skin temperatures between combined groups and PNFS alone at both post-int and post30-int (P < .05). CONCLUSIONS: These findings indicate that using FR, with or without vibration, before PNFS does not provide an additional benefit in improving hamstring flexibility and thigh skin temperatures compared with PNFS alone.

Assessing muscle energy technique and foam roller self-myofascial release for low back pain management in two-wheeler riders.

Pain in the lower back is a major concern in today's era due to prolonged sitting in two-wheeler riders, mainly due to hamstring tightness. It also creates physical disability and impairment in activities of daily living. The study aimed to compare the efficacy of muscle energy technique (MET) and self-myofascial release (SMFR) using the foam roller on hamstring flexibility, dynamic balance, and physical disability amongst two-wheeler riders with chronic low back pain (LBP). Participants were randomized into two intervention groups, MET and SMFR using the envelope method, with each group having 20 participants. Hamstring flexibility and range of motion for knee extension and the lower back were assessed using the active knee extension test (AKE-L and AKE-R) and sit and reach test (SRT), while the dynamic balance was assessed by the star excursion balance test (SEBT) and physical disability by Roland-Morris Disability Questionnaire, (RMDQ). Measurements were taken at baseline and after 4 weeks of intervention. This study demonstrated that both SMFR using a foam roller and MET are effective in enhancing hamstring muscle flexibility, (SRT-F(1, 38) = 299.5, p < 0.001; AKE-R-F(1, 38) = 99.53, p < 0.001; AKE-L-F(1, 38) = 89.67, p < 0.001). Additionally, these techniques significantly improved dynamic balance in various directions, including anterior (ANT), anteromedial (AMED), medial (MED), posteromedial (PMED), posterior (POST), posterolateral (PLAT), lateral (LAT), and anterolateral (ALAT) directions (p < 0.01). Furthermore, there was a significant reduction in physical disability (RMDQ-F(1, 38) = 1307, p < 0.001), among two-wheeler riders suffering from chronic LBP. Compared to MET, SMFR using foam rollers was found to be more effective in enhancing hamstring flexibility, improving balance, and decreasing disability level on the RMDQ after 4 weeks.

The Acute Effects in Postural Sway as a Result of Self-Myofascial Release on the Lower Extremities in Collegiate Female Athletes.

Myofascial release is a popular therapy technique used to manipulate connective muscle tissue to become more pliable. The maintenance of body posture relies on mechanoreceptors located in connective tissue, thus manipulation of connective tissue should affect postural control. The effects of this phenomenon have not been well studied, leaving room for this investigation. PURPOSE: To observe if postural sway scores changed before and after foam rolling proximal (quadriceps and hamstrings) in comparison to distal (calves) muscles. METHODS: Thirty-six, college-aged female athletes (age 20.39 ± 0.25 years, mass 68.70 ± 1.97 kg, height 170.18 ± 1.56 cm.) performed approximately two and one-half minutes of moderate intensity foam rolling to their calves (n = 19, Group A) or to their hamstrings and quadricep muscle (n = 17, Group B). Center of Pressure (CoP) and Limit of Stability (LoS) testing was assessed both pre- and post-foam rolling using a computerized posturography balance plate. CoP sway was measured under both eyes open (EO) and eye closed (EC) Conditions on both stable and unstable surfaces. LoS was measured in the Anterior, Posterior, Left, and Right Directions. Effects of foam rolling on CoP and LoS were assessed using a repeated-measures MANOVA (α = 0.05). RESULTS: Eyes Open Stable Surface had the lowest postural sway (p = 0.001). However, CoP did not differ for any condition either between Groups (p ≥ 0.6) or from pre- to post-foam rolling (p = 0.3). LoS significantly differed between Directions such that LoS was greater in the frontal plane than in the sagittal plane (p = 0.011). There was also a significant Time X Group X Direction interaction effect (p = 0.001) such that LoS for Group A decreased after foam rolling (mean change = -1.621 cm) but increased for Group B after foam rolling (mean change = + 0.878 cm). No differences were found for any other Direction (p ≥ 0.1). CONCLUSION: This study demonstrated CoP and LoS improvements between the two groups based on acute effects of foam rolling intervention. Further research is suggested to determine if long-term gains are observed within or between groups.

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; ηp2=0.318), range of motion of left hip flexion (p = 0.000; ηp2=0.371), range of motion of right hip flexion (p = 0.000; ηp2=0.051) and range of motion of right hip extension (p = 0.051; ηp2=0.088), Double Leg Lowering Test (F = 2.411; p = 0.014; ηp2=0.014) and range of combined motion (plantar and dorsiflexion) of left ankle joint (p = 0.000; ηp2=0.299). There was no significant difference in the Plank Test (F = 1.007; p = 1.007; ηp2=0.035), range of combined motion (plantar and dorsiflexion) of right ankle joint (p = 0.088; ηp2=0.170) and range of motion of left hip extension (p = 0.158; ηp2=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.

Comparison of the effects of different foam rolling durations on knee extensors function.

Foam rolling (FR) intervention has recently attracted attention in sports and rehabilitation settings. However, the effects of FR using different rolling durations have not been fully clarified. Thus, this study focused on FR durations and examined the acute and prolonged (i.e., 20-min; 40-min, 60-min) effects of different FR intervention durations on maximal voluntary concentric contractions (MVC-CON), knee flexion range of motion (ROM), pain pressure threshold (PPT), and tissue hardness. The participants were 10 male university students (22.5 ± 1.0 years), and the target muscles were the dominant leg knee extensors. Three sets of 60-seconds FR interventions were performed in the randomized crossover trials in each condition. The three intervention conditions were fast (1 rolling/2 s, 30-repetition × 3 sets, 90 repetitions), medium (1 rolling/6 s, 10-repetition × 3 sets, 30 repetitions), and slow speed (1 rolling/12 s, 5-repetition × 3 sets, 15 repetitions). Before as well as immediately, 20-min, 40-min, and 60-min after the interventions, MVC-CON, ROM PPT, and tissue hardness were measured. The results showed no interaction effect in the acute effect but a main effect of time for all variables (p < 0.05). Also, no interaction was observed in prolonged effect, but main effects of time were observed in knee flexion ROM, PPT, and tissue hardness (p < 0.01) but not for MVC-CON. Post-hoc tests showed significant PPT (p < 0.05) and knee flexion ROM (p < 0.01) increases up to 20- and 60-minutes respectively after all interventions. Tissue hardness was significantly (p < 0.01) decreased up to 60-minutes after all interventions. This study showed that the FR intervention changed ROM, PPT, tissue hardness, and MVC-CON regardless of rolling duration and that the effects persisted up to 20-60 minutes.

Inter-Set Foam Rolling of the Latissimus Dorsi Acutely Increases Repetitions in Lat Pull-Down Exercise without Affecting RPE.

Foam rolling is widely used in fitness, sports, rehabilitation, and injury prevention. However, there are limited data available on the effect of foam rolling techniques on the upper limbs. The aim of this investigation is to assess the effects of foam rolling the latissimus dorsi area during the rest period between two consecutive lat pull-down exercise (LPDE) sets. Seventeen resistance training experienced volunteer male subjects (25.8 ± 3.4 years; 180.3 ± 9.0 cm; 79.7 ± 9.9 kg) participated in this research. Each subject performed 2 training sessions of LPDE in a random order, separated by one week. Each session consisted of 2 sets of maximum repetitions using 85% of their one-repetition maximum (1RM), with a 7 min rest period between sets. The rest period condition between sets was different in the 2 sessions: passive rest (Pr) or foam rolling the latissimus dorsi muscle bilaterally for 3 sets of 45 s (FRr). The following variables were assessed for each LPDE set: number of repetitions (REPS), average excursion per repetition in millimeters (EXC), average power of the set in watts (AP) and rating of perceived exertion (RPE). Pr did not show any significant change between the first and the second LPDE set for REPS, EXC, and AP. However, there was a significant increase for RPE (8.4 ± 0.5 vs. 8.9 ± 0.5 a.u., p = 0.003) between the two sets. FRr resulted in an increase for REPS (7.1 ± 1.5 vs. 8.2 ± 1.3, p < 0.001) and AP (304.6 ± 61.5 W vs. 318.8 ± 60.8 W, p = 0.034) between the first and the second LPDE sets, but no changes were observed for EXC and RPE. The use of foam rolling techniques on the latissimus dorsi area during the complete rest period between sets in LPDE at 85% 1RM appears to improve the number of repetitions and the movement power without affecting the RPE during the second set.

Effect of foam rolling recovery on pain and physical capacity after resistance exercises: A randomized crossover trial.

OBJECTIVES: To compare the effects of passive recovery (PR), active recovery (AR), and recovery through self-massage with the aid of foam rolling (FRR) on pain and physical capacity in healthy volunteers after a resistance exercise (RE) session. METHODS: The sample of this randomized crossover trial comprised 37 physically healthy men who underwent three sessions of RE (squat, leg press, and leg extension), involving four sets of 10 repetitions with 80% of 10MR, with an interval of seven days between sessions. PR consisted of sitting for 20min, AR included a cycle ergometer for 20min at 50% maximum heart rate, and FRR involved 10 repetitions per target body area, followed by 1min rest. Variables of physical capacity (strength, power, agility, joint range of motion, flexibility, speed, and fatigue resistance) were assessed 1h after RE, whereas pain was assessed 24h, 48h, and 72h after RE. RESULTS: In the dominant lower limb, the percentage of strength decreased (p < 0.001) by 16.3% after RE but improved (p < 0.001) by 5.2% after AR and FRR in relation to PR. Similar results were observed in the non-dominant lower limb. Agility was enhanced (p < 0.001) by 3.6% in AR and 4.3% in FRR compared with the baseline assessment. The recoveries for the other physical variables were similar. Only FRR reduced (p < 0.001) pain at 24h (22.8%), 48h (39.2%), and 72h (59.7%) compared to PR. CONCLUSIONS: Self-massage using a foam roll reduced pain and improved agility and muscle strength during recovery after exercise. TRIAL REGISTRATION NUMBER: NCT04201977.

Is foam rolling as effective as its popularity suggests? A randomised crossover study exploring post-match recovery in female basketball.

This study aimed to assess the effectiveness of foam rolling as a post-match recovery tool in basketball. Using a crossover design, 13 female players completed two simulated matches, followed by foam rolling (FR) or placebo (CON). Countermovement jump height (CMJ), heart rate variability (Ln-rMSSD), muscle soreness (VAS), perceived recovery (TQR) and fatigue (Rating-of-Fatigue) were recorded at pre-match, post-match, post-recovery and 24 h post-match. No significant effect of time*intervention and intervention were found for any variable (p > 0.05), while a significant effect of time (p < 0.01) was reported for all variables. Post-hoc analyses revealed lower CMJ and Ln-rMSSD at post-match compared with all other time points (p < 0.001), increases in pre-match VAS scores at all subsequent time points (p < 0.01), and worse TQR and Rating-of-Fatigue scores from pre-to-post-match and pre-match-to-post-recovery (p < 0.01), except for unchanged TQR values from pre-match-to-post-recovery in FR (p > 0.05). Overall, the present data suggest that foam rolling was generally ineffective for improving post-exercise recovery in female basketball players after a single match. Future research investigating the effectiveness of foam rolling in players of different sex, age and/or competitive level is warranted to provide further insight on the topic.

The Effects of Postural Education or Corrective Exercise on the Craniovertebral Angle in Young Adults with Forward Head Posture: A Randomized Controlled Trial.

The purpose of this study was to compare the effects of three different intervention strategies, postural education (PE) and two corrective exercise programs (CEPs), on the craniovertebral angle (CVA) in young adults with forward head posture (FHP). A prospective four-arm parallel randomized controlled trial with repeated measures was performed. Seventy-nine healthy young adults (55 women, 24 men; mean age: 20.08 ± 2.19 years) with FHP were randomized into four groups: PE group, self-myofascial release + stretching group (SMRS), self-myofascial release + stretching + strengthening group (SMRSS), and a control group (CG). Participant CVA (°) was assessed before and after a 4-week intervention. Seventy-two participants completed the trial. Mean difference comparisons of within-group change in mean CVA revealed an increase in the PE (MD = 3.1, p < .01), SMRS (MD = 3.8, p < .01), and SMRSS (MD = 4.4, p < .01) groups. Mean difference comparison of between-group change in mean CVA supported greater CVA change in the SMRS and SMRSS groups compared to the CG (F(3, 68) = 5.26, p < .01, η2 = .188). All three interventions appear to be effective techniques for improving FHP in young adults, however CEPs may provide superior outcomes than PE alone. A 4-week CEP consisting of self-myofascial release + stretching may yield similar CVA enhancements as a CEP consisting of self-myofascial release + stretching + strengthening. Study findings can assist fitness professionals in designing evidence-based FHP intervention programs for young adults.

Acute Effect of Heavy Load Back Squat and Foam Rolling on Vertical Jump Performance.

Purpose: In a rested state, foam rolling has been shown to improve blood flow to the working tissues. When inducing post-activation performance enhancement (PAPE), previous research suggests a longer recovery period between the conditioning activity and performance assessment in weaker participants (back squat <2.0 × body mass). It is possible that a cool-down effect may take place between the conditioning activity and performance assessment for these participants. Therefore, the purpose of this investigation was to determine if foam rolling could help mitigate any cool-down effect to help participants capitalize on PAPE. Methods: Seventeen physically active participants completed baseline jumps followed by rest (control), back squat exercise (heavy squats), rest and foam rolling (FR), and heavy squats followed by foam rolling (combo). VJ performance was assessed three times post-treatment with 2 min between each assessment. Results: VJ height and impulse were greater at baseline than at any other time point across all sessions (p < .001). Impulse for the control and FR sessions were greater than the squats session (p < .015). Impulse for the combo session was less than the FR session (p = .04). Conclusions: Foam rolling did not have a significant impact on attenuating any cool-down effect. In addition, our heavy squats protocol appears to induce too much fatigue that possibly masked the effects of PAPE.

Effects of an 8-week multimodal program on thoracic posture, glenohumeral range of motion and serve performance in competitive young tennis players.

Introduction: Intensive tennis practice is known to generate sport-specific adaptations at the shoulder region and influence the sagittal spinal curvature. However, increased thoracic kyphosis decreases the shoulder functional capacity, which could limit tennis performance. Therefore, the aim of this study was to investigate the effects of an 8-week multimodal program on thoracic posture, glenohumeral range of motion, and serve performance in competitive young tennis players. Methods: Eighteen male and four female players (age: 16.0 ± 2.4 years, height: 170.7 ± 11.0 cm; mass: 62.1 ± 11.5 kg; International Tennis Number: 3-4) performed their regular training during 8 weeks, which was used as a reference period, and implemented a multimodal program including stretching, strengthening, and myofascial release exercises, four times per week during 8 additional weeks, which corresponded to the intervention period. The thoracic curvature angle and mobility, the biacromial and interscapular distances, the glenohumeral range of motion and the tennis serve performance were assessed three times, i.e., before and after the regular training and after the 8-week multimodal program. Results: The results showed that the 8-week regular training had no significant effects on thoracic curvature angle [effect size (ES) = 0.02-0.36, p = 0.06-0.46] and mobility (ES = 0.05-0.26, p = 0.13-0.42), biacromial (ES = 0.05, p = 0.18) and interscapular distances (ES = 0.03, p = 0.45), ranges of motion in glenohumeral internal (ES = 0.04, p = 0.43) and external rotation (ES = 0.43, p = 0.06), and tennis serve accuracy (ES = 0.33, p = 0.07) and velocity (ES = 0.09, p = 0.35). The 8-week multimodal program increased moderately the thoracic mobility (ES = 0.55, p = 0.01), moderately to strongly the serve accuracy and velocity (ES = 0.65, p = 0.003, for both), strongly decreased the interscapular distance (ES = 1.02, p < 0.001), and strongly increased the range of motion in glenohumeral internal (ES = 0.90, p < 0.001) and external rotation (ES = 1.49, p < 0.001). Discussion: These findings indicated that an 8-week multimodal program, including spine and glenohumeral mobility and shoulder girdle strength exercises, performed four times per week during 8 weeks, is moderately relevant to rectify the sagittal thoracic curvature in competitive tennis players, while such a program may help regain the range of motion in glenohumeral rotation without tennis serve performance impairment.

Self-Myofascial Release of the Foot Plantar Surface: The Effects of a Single Exercise Session on the Posterior Muscular Chain Flexibility after One Hour.

This study evaluated the effects of a single exercise session of Self-Myofascial Release (SMR) on the posterior muscular chain flexibility after one hour from the intervention. Thirty-six participants performed SMR using a rigid ball under the surface of both feet. Participants were tested with the Sit and Reach (S&R) test at four different times: before (T0), immediately after (T1), 30 (T2), and 60 (T3) minutes after the SMR intervention. The sample (n = 36) was categorized into three groups: (1) flexible, (2) average, and (3) stiff, based on the flexibility level at T0 (S&R values of >10 cm, >0 but <10 cm and <0 cm, respectively). For the whole sample, we detected significant improvements in the S&R test between the T1, T2, and T3 compared to T0. The stiff group showed a significant (p < 0.05) improvement between T1−T2 and T1−T3. Results were similar between the average group and the whole sample. The flexible group did not show any significant difference (p > 0.05) over time. In conclusion, this investigation demonstrated that an SMR session of both feet was able to increase posterior muscular chain flexibility up to one hour after intervention. Considering that a standard training session generally lasts one hour, our study can help professionals take advantage of SMR effects for the entire training period. Furthermore, our results also demonstrate that physical exercise practitioners should also assess individuals' flexibility before training, as the SMR procedure used in this work does not seem necessary in flexible individuals.

Recovery Effects of Foam Rolling on Psychophysiological Responses in Thai National Male Ice Hockey Players.

We examined the short-term effects of foam rolling (FR), dynamic stretching (DS), and passive rest (PR) following simulated ice hockey exercise (IHE) on heart rate (HR), blood lactate (BL), leg choice reaction time (CRTleg), rating of perceived exertion (RPE), and global rating of change (GRC) in elite ice hockey players. The study followed a randomized cross-over design. Fifteen national male ice hockey players were assigned to the FR, DS, or PR interventions for 10 mins following 35- min of simulated IHE. HR and BL were obtained at 0-, 5- and 10-min post-intervention. CRTleg and RPE were assessed pre-and post-intervention. GRC was evaluated post-intervention. The PR decreased HR faster than the DS at 5-min of post-treatment. Whereas the FR and DS reduced BL levels faster than the PR at 5- and 10-min post-treatment. There was no difference in CRTleg among the FR, DS, and PR. The FR had lower RPE scores compared to the DS and PR post-treatment. As perceptual aspects, the FR was the most preferred treatment by ice hockey athletes. The FR and DS exerted more beneficial effects on BL but not on HR by the passive rest. The FR showed the most effective treatment on the psychological demands by improving RPE and perceptual responses over the DS and PR. Thus, the FR could be used as a choice for post-game recovery treatment on improving physiological and perceptual responses following an intense match-play in ice hockey players.

Effect of Myofascial Release (MFR) on Tendo Achilles (TA) Flexibility in Nurses: A Review.

Increased muscle stiffness can result in a reduced range of motion (ROM) and impaired function. An increased ankle injury risk has been associated with reduced ankle dorsiflexion ROM. Although self-myofascial release (SMFR) is commonly used in clinical and sporting settings, little is known about its impact on gastrocnemius and Achilles tendon (AT) stiffness. As a result, we investigated how SMFR using a foam roller (FR) affects gastrocnemius-AT complex stiffness and ankle dorsiflexion ROM. According to these results, self-myofascial relaxation of the gastrocnemius and an improvement in ankle dorsiflexion ROM can be accomplished by rolling an FR along the calf. Myofascial release (MFR) is a type of manual therapy that involves stretching the myofascial complex with a light load and for a long duration in order to restore optimal length, relieve pain, and improve function. Viscoelastic deformation is the rapid increase in muscle length following stretching.

Effect of Acute Self-Myofascial Release on Pain and Exercise Performance for Cycling Club Members with Iliotibial Band Friction Syndrome.

Cycling is a popular sport, and the cycling population and prevalence of related injuries and diseases increase simultaneously. Iliotibial band friction syndrome is a common chronic overuse injury caused by repetitive knee use in cycling. Self-myofascial release using foam rollers is an effective intervention for this syndrome; however, studies reporting positive results on self-myofascial release in cycling are limited. Therefore, this study investigated the effect of self-myofascial release on pain and iliotibial band flexibility, heart rate, and exercise performance (cadence, power, and record) in adult male cyclists with iliotibial band friction syndrome. We evaluated the pain and exercise ability of the control (n = 11) and self-myofascial release (n = 11) groups before and after cycling twice. Significant differences were observed in the pain scale, the iliotibial band flexibility, and cycling pain and power. The posterior cadence of the self-myofascial release group was 3.2% higher than that of the control group. The control group's record time increased by 74.64 s in the second cycling session compared to the first cycling session, while that of the self-myofascial release group decreased by 30.91 s in the second cycling session compared to the first cycling session. Self-myofascial release is effective in relieving pain and may improve cycling performance by increasing the iliotibial band flexibility.

Is Myofascial Decompression Effective at Increasing Hamstring Flexibility in the Athletic Population? A Critically Appraised Topic.

CLINICAL SCENARIO: There are a variety of therapeutic modalities used to treat flexibility issues in athletes, which can be the main cause of hamstring injuries. Myofascial decompression is one modality used to treat these patients. FOCUSED CLINICAL QUESTION: Is myofascial decompression effective at increasing hamstring flexibility in the athletic population? Summary of Search, "Best Evidence" Appraised, and Key Findings: The literature was searched for studies of level 2 evidence or higher that investigated the use of myofascial decompression to increase hamstring flexibility, that were published in the last 5 years. Two high-quality randomized controlled trials were included and one cohort study. CLINICAL BOTTOM LINE: There is not enough consistent, clinically significant, high-level evidence to support the use of myofascial decompression to increase hamstring flexibility. STRENGTH OF RECOMMENDATION: There is level B evidence to support that myofascial decompression is effective at increasing hamstring flexibility.

Effects of Self-myofascial Release Instruments on Performance and Recovery: An Umbrella Review.

Introduction: Currently, the use of self-myofascial release (SMR) instruments is not uncommon in our society, especially in sports. The most common SMR instruments are foam rollers, roller massagers, and balls. Regardless of the instrument used, the main objectives are to enhance performance and recovery. Nevertheless, many studies point out that there is still a lack of robust scientific evidence documenting the exact mechanisms that explain its true effects, therefore some authors affirm that the reported benefits are anecdotal in nature. Objective: This overview aims to summarize, from systematic reviews, the effectiveness of SMR instruments on performance and recovery. Material and Methods: This study followed the PRISMA principles. Systematic reviews were found on the electronic databases according to an established P (healthy active individuals) I (SMR using instruments) C (other treatment, placebo, sham, or no treatment) O (performance and recovery) S (systematic reviews) search strategy. Additionally, methodological analysis was performed using R-AMSTAR. Results: Initially, it was found 15 systematic reviews. However, after methodological analysis, only 7 systematic reviews had sufficient quality to be included. From those, it was found that SMR using instruments is beneficial to enhancing short-term flexibility-related and recovery-related outcomes. Inconstant data was reported in muscular-related outcomes. Nevertheless, beyond pain during SMR, no major adverse effects were found. Different effects between time, pressure and other instrument characteristics were also found. Conclusion: SMR using instruments can be a safe intervention used in sports to enhance performance and recovery from previous training/competition or between matches.

Comparison of A Single Vibration Foam Rolling and Static Stretching Exercise on the Muscle Function and Mechanical Properties of the Hamstring Muscles.

Knee extension and hip flexion range of motion (ROM) and functional performance of the hamstrings are of great importance in many sports. The aim of this study was to investigate if static stretching (SS) or vibration foam rolling (VFR) induce greater changes in ROM, functional performance, and stiffness of the hamstring muscles. Twenty-five male volunteers were tested on two appointments and were randomly assigned either to a 2 min bout of SS or VFR. ROM, counter movement jump (CMJ) height, maximum voluntary isometric contraction (MVIC) peak torque, passive resistive torque (PRT), and shear modulus of semitendinosus (ST), semimembranosus (SM), and biceps femoris (BFlh), were assessed before and after the intervention. In both groups ROM increased (SS = 7.7%, P < 0.01; VFR = 8.8%, P < 0.01). The MVIC values decreased after SS (-5.1%, P < 0.01) only. Shear modulus of the ST changed for -6.7% in both groups (VFR: P < 0.01; SS: P < 0.01). Shear modulus decreased in SM after VFR (-6.5%; P = 0.03) and no changes were observed in the BFlh in any group (VFR = -1%; SS = -2.9%). PRT and CMJ values did not change following any interventions. Our findings suggest that VFR might be a favorable warm-up routine if the goal is to acutely increase ROM without compromising functional performance.

The Effect of Self-Myofascial Release on the Pennation Angle of the Vastus Medialis Oblique and the Vastus Lateralis in Athletic Male Individuals: An Ultrasound Investigation.

Background: Maintenance of patellar stability requires a balance between the vastus medialis oblique (VMO) and the vastus lateralis (VL). The imbalance between these muscles is thought to be implicated in the etiology of patellofemoral pain (PFP). Where there is hypertrophy of the VL in PFP patients, self-myofascial release (SMR) may be utilized for its management. However, there is no current evidence regarding SMR and its effects on VMO and VL architecture. The aim of this study, therefore, was to use ultrasound to gain further understanding of the effects of a program of SMR on the fiber angles of the VMO and VL. Hypothesis: There will be a significant decrease in the pennation angles of the VMO and VL after seven weeks of SMR using a foam roller. Study Design: Cohort Study. Methods: Twenty-five young, athletic, male participants were recruited to use a foam roller, along the full length of both anterior thighs, three times weekly, on three separate days, for seven weeks. Ultrasound was used to determine the initial and final VMO and VL pennation angles on both limbs. One eligible participant was chosen as an intra-rater control and did not partake in the SMR regimen. Results: There was a statistically significant (p < 0.001) decrease in the pennation angles of the VMO and VL after the SMR regime. Mean combined right and left VL angle change was -6.65° (-18% mean change) and the mean combined right and left VMO angle change was -7.65° (-11.5% mean change). A weak negative correlation was found between initial VMO fiber angle and the angle change (Rsquared = -0.21), as well as moderate negative correlation for the VL (Rsquared = -0.51). Conclusion: A program of SMR on the anterior thighs of young, asymptomatic males resulted in changes to the fiber angles of both the VMO and VL. There was a significant decrease in pennation angle after seven weeks of SMR using a foam roller.