Acute Effect of Self-Myofascial Release Using a Foam Roller on Flexibility and Lower Extremity Power

Yıl 2018, Cilt: 13 Sayı: 2, 310 - 317, 31.12.2018

Bahar Ateş Ramazan Yitik

https://doi.org/10.33459/cbubesbd.478835

Cited By: 1

Öz

The
purpose of this study is to investigate the acute effect of self-myofascial
release (SMR) applications using a foam roller on jumping and flexibility
performance. Twelve physically active, athletic healthy male soccer player
(mean age: 20.6±0.4 years), voluntarily participated in the study. The
experimental design of this study was a Crossover Randomized Study. Each
subjects participated in three different experimental conditions on separate
visits to the sports hall with a 5 days’ interval and each took place at the
same time of day. During the familiarization session, anthropometric
measurements were taken. Second experimental day, subjects performed aerobic
running and dynamic stretching (AR+DS) followed by jumping test and flexibility
test, and the other experimental day, subjects performed aerobic running and
self-myofascial-release (AR+SMR) followed by the same series of athletic
performance tests. The sit-and-reach test (S&R) was applied to determine
hip, back and posterior flexibility of the muscles of the lower limbs. The
vertical jump height for the countermovement jump (CMJ) and Squat Jump (SJ)
were measured using a Smartjump (Fusionsport). Wilcoxon Test (p<0.05) was
used for statistical analysis. A statically significant difference was found in
CMJ performance between AR+DS and AR+SMR conditions (z= -2.67, p< 0.05). The
CMJ performance was detected higher mean value in AR+DS than AR+SMR conditions.
However, no significant differences were found in SJ and flexibility
performance between AR+DS and AR+KKMG conditions (p>0.05). In conclusion,
30-second bouts of lower body SMR foam rolling do not improve vertical jump and
flexibility performance. It is recommended to test longer rolling times and
different performance parameters.

Anahtar Kelimeler

Soccer, Foam roller, Performance

Foam Roller Kullanılarak Gerçekleştirilen Kendi Kendine Miyofasiyal Gevşetme Egzersizlerinin Esneklik ve Alt Ekstremite Gücü Üzerine Akut Etkisi

Öz

Bu çalışmanın
amacı, titreşimli foam roller kullanılarak kendi kendine uygulanan miyofasiyal
gevşetme uygulamalarının alt ekstremite gücü ve esneklik performansı üzerine
akut etkisini incelemektedir. Çalışmaya, fiziksel olarak aktif 12 gönüllü
sağlıklı genç erkek futbolcu (ortalama yaş: 20.6±0.4 yıl) katıldı. Çapraz
randomize olarak tasarlanan çalışmada, sporcular, 5 gün ara ile üç farklı
egzersize katıldı ve her bir deneme günün aynı saatinde gerçekleştirildi. İlk
çalışma gününde alıştırma egzersizleri ve antropometrik ölçümler uygulandı.
İkinci çalışma gününde, sporcular aerobik koşu ve dinamik gerdirme (AR+DG)
egzersizleri uyguladıktan sonra performans testlerini (sıçrama ve esneklik)
uyguladı. Son çalışma gününde sporcular aerobik koşu ve kendi kendine miyofasial
gevşetme (AR+KKMG) egzersizlerinden sonra aynı testleri tekrar uyguladı. Alt
ekstremite kaslarının kalça, sırt ve arka esnekliğini saptamak için Otur-Eriş
Testi ve alt ekstremite gücü aktif sıçrama (AS) ve skuat sıçrama (SS) ile
Smartjump (Fusionsport) kullanılarak ölçüldü. Performans farklılıklarını
belirlemek için Wilcoxon Signed-Rank testi kullanıldı. AR+DG ve AR+KKMG ısınma
protokolleri arasında sadece AS performansında istatistiksel olarak anlamlı bir
fark gözlemlenmedi (z= -2.67, p< 0.05). AS performansı AR+DG uygulamasında
daha yüksek tespit edildi. Sonuç olarak alt ekstremiteye uygulanan 30 sn’lik
KKMG egzersizlerinin dikey sıçrama ve esneklik performansı üzerine bir etkisi
olmadığı, daha uzun yuvarlanma süreleri ve farklı performans parametrelerinin
de test edilmesi önerilmektedir. 

Anahtar Kelimeler

Futbol, Foam roller, Performans

Kaynakça

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