ACUTE EFFECTS OF DIFFERENT ANTERIOR THIGH SELF-MASSAGE ON HIP RANGE-OF-MOTION IN TRAINED MEN.

BACKGROUND: Self-massage is a ubiquitous intervention similar to massage, but performed by the recipient him- or herself rather than by a therapist, most often using a tool (e.g., foam roller, roller massager). Self-massage has been found to have a wide range of effects. It is particularly known for increasing flexibility acutely, although not always. The variability of the results in previous studies may potentially be a function of the tool used. Recent findings also suggest that self-massage exerts global effects. Therefore, increased flexibility should be expected in the areas adjacent to the ones treated. PURPOSE: To investigate the acute effects of foam rolling and rolling massage of anterior thigh on hip range-of-motion (ROM) - i.e., hip extension and hip flexion - in trained men. METHODS: Eighteen recreationally active, resistance trained males visited the lab on two occasions over a 4-day period separated by at least a day. Each session included two baseline ROM measures of passive hip flexion and extension taken in a randomized fashion. Recording of baseline measures was followed by the intervention of the day, which was either foam rolling or rolling massage of the anterior thigh as per randomization. Immediately post intervention, passive hip flexion and hip extension ROM were reassessed. In order to assess the time course of improvements in ROM, hip flexion and hip extension ROM were reevaluated at 10, 20, and 30 minutes post-intervention. RESULTS: Hip flexion and hip extension ROM increased immediately following both interventions (foam rolling or roller massager) and remained increased for 30 minutes post intervention. Foam rolling was statistically superior in improving hip flexion and hip extension ROM immediately post intervention. However, immediately post-intervention was the only time point that measurements exceeded the minimum detectable change for both interventions. CONCLUSION: Both foam rolling and rolling massage appear to be effective interventions for improving hip flexion and extension ROM when applied to the anterior thigh, but the observed effects are transient in nature. LEVEL OF EVIDENCE: 2b.

Strength, body composition, and functional outcomes in the squat versus leg press exercises.

BACKGROUND: The purpose of this study was to compare strength, body composition, and functional outcome measures following performance of the back squat, leg press, or a combination of the two exercises. METHODS: Subjects were pair-matched based on initial strength levels and then randomly assigned to 1 of 3 groups: a squat-only group (SQ) that solely performed squats for the lower body; a leg press-only group (LP) that solely performed leg presses for the lower body, or a combined squat and leg press group (SQ-LP) that performed both squats and leg presses for the lower body. All other RT variables were held constant. The study period lasted 10 weeks with subjects performing 2 lower body workouts per week comprising 6 sets per session at loads corresponding to 8-12 RM with 90- to 120-second rest intervals. RESULTS: Results showed that SQ had greater transfer to maximal squat strength compared to the leg press. Effect sizes favored SQ and SQ-LP versus LP with respect to countermovement jump while greater effect sizes for dynamic balance were noted for SQ-LP and LP compared to SQ, although no statistical differences were noted between conditions. CONCLUSIONS: These findings suggest that both free weights and machines can improve functional outcomes, and that the extent of transfer may be specific to the given task.

MAXIMUM REPETITION PERFORMANCE AFTER DIFFERENT ANTAGONIST FOAM ROLLING VOLUMES IN THE INTER-SET REST PERIOD.

BACKGROUND: Foam rollers, or other similar devices, are a method for acutely increasing range of motion, but in contrast to static stretching, do not appear to have detrimental effects on neuromuscular performance. PURPOSE: The purpose of this study was to investigate the effects of different volumes (60 and 120 seconds) of foam rolling of the hamstrings during the inter-set rest period on repetition performance of the knee extension exercise. METHODS: Twenty-five recreationally active females were recruited for the study (27.8 ± 3.6 years, 168.4 ± 7.2 cm, 69.1 ± 10.2 kg, 27.2 ± 2.1 m2/kg). Initially, subjects underwent a ten-repetition maximum testing and retesting, respectively. Thereafter, the experiment involved three sets of knee extensions with a pre-determined 10 RM load to concentric failure with the goal of completing the maximum number of repetitions. During the inter-set rest period, either passive rest or foam rolling of different durations (60 and 120 seconds) in a randomized order was employed. RESULTS: Ninety-five percent confidence intervals revealed dose-dependent, detrimental effects, with more time spent foam rolling resulting in fewer repetitions (Cohen's d of 2.0 and 1.2 for 120 and 60 seconds, respectively, in comparison with passive rest). CONCLUSION: The results of the present study suggest that more inter-set foam rolling applied to the antagonist muscle group is detrimental to the ability to continually produce force. The finding that inter-set foam rolling of the antagonist muscle group decreases maximum repetition performance has implications for foam rolling prescription and implementation, in both rehabilitation and athletic populations. LEVEL OF EVIDENCE: 2b.

ACUTE EFFECTS OF DIFFERENT SELF-MASSAGE VOLUMES ON THE FMS™ OVERHEAD DEEP SQUAT PERFORMANCE.

BACKGROUND: The Functional Movement Screen (FMS™) is a battery of tests designed to assess movement competency; the overhead deep squat test, specifically, has been shown to be an accurate predictor of overall FMS™ scores. Self-massage (SM) is a ubiquitous warm-up utilized to increase joint range of motion and, therefore, may be effective for improving performance of the overhead deep squat test. PURPOSE: To examine how different doses (30, 60, 90, and 120 seconds) of SM of different areas of the body (plantar fascia, latissimus dorsi, and lateral thigh) affects the score obtained on an overhead deep squat test. METHODS: Twenty recreationally active females were recruited to be tested on four occasions: sessions one and two consisted of baseline testing, session three consisted of SM applied to the lateral thigh, and session four consisted of SM applied to the lateral torso and plantar fascia. RESULTS: In all SM conditions, at least 90 seconds was required for a change in deep squat score from baseline; therefore, it is concluded that SM the lateral torso, plantar fascia, and lateral thigh for 90 seconds or more are effective interventions for acutely improving overhead deep squat scores. CONCLUSION: Self-massage appears to be an effective modality for inducing acute improvements in the performance of the FMS™ overhead deep squat in all conditions tested. LEVEL OF EVIDENCE: 2b.

Acute effects of different foam rolling volumes in the interset rest period on maximum repetition performance.

BACKGROUND: Foam rolling (FR) is a ubiquitous intervention utilised for the purpose of acutely increasing the range of motion without subsequent decreases in performance. Thus, it is commonly used during the periworkout period-that is, prior to, during, or after an athlete's workout. OBJECTIVE: This study investigated how different FR durations applied to the quadriceps during the interset rest periods affects the numbers of repetitions in the knee extension exercise. METHODS: Twenty-five females completed four sets of knee extensions with 10 repetitions of maximum load to concentric failure on four occasions. Between each set, a 4-minute rest interval was implemented in which participants either passively rested or performed FR for different durations (60 seconds, 90 seconds, and 120 seconds). The 95% confidence intervals revealed a dose-dependent relationship in which longer durations of FR resulted in fewer completed repetitions. RESULTS: On average, the number of repetitions with PR was 13.8% greater than that in FR120, 8.6% greater than that in FR90, and 9.1% greater than that in FR60. CONCLUSION: For the purposes of performance and likely adaptation, interset FR seems to be detrimental to a person's ability to continually produce force, and should not be applied to the agonist muscle group between sets of knee extensions.