Genç Erkek Basketbolcularda Köpük Rulo Yuvarlama Tekniği ile Kendi Kendine Miyofasyal Gevşemenin, Eklem Hareket Açıklığı, Denge, Esneklik ve Çeviklik Üzerine Etkilerinin İncelenmesi

Abstract

Bu çalışmanın amacı, yoğun bir egzersizin hemen sonrasında uygulanan köpük rulo ile kendi kendine miyofasyal gevşemenin, atletik performans parametrelerinden eklem hareket açıklığı, esneklik, çeviklik ve denge performansları üzerine etkisini belirlemektir. Yorgunluk sonrası vücutta oluşan olumsuzlukların azaltılmasına yönelik günümüz popüler yöntemlerden birisi kendi kendine myofasyal gevşemedir. Miyofasyal gevşeme, optimum doku uzunluğunu geri kazandırmayı ve işlevi iyileştirmeyi amaçlayan hedefli, yönlü, düşük yüklemeli mekanik kuvvet içeren bir uygulamadır. Çalışmaya faal olarak basketbol oynayan ve rasgele yöntemle iki gruba ayrılan (SMR=6 ve KNT=6) 16,42±0,52 yaş ortalaması olan 12 erkek basketbolcu katılmıştır. Katılımcılara 8 hafta süren basketbol antrenmanlarının hemen sonrası (haftada 3 gün) 30 sn’lik sürelerle kendi kendine myofasyal gevşeme uygulaması yapılmıştır. Katılımcıların esneklik, çeviklik, denge ve eklem hareket açıklığı değerleri, 8 haftalık sürenin öncesinde ve sonrasında (ÖnTest ve SonTest) ölçülmüştür. Grup içi zaman farklılıkları ve gruplar arası farklılıkların istatistiksel analizinde karma desen (2x2) ANOVA” testi (SPSS 23) kullanılmıştır. Gruplar arasında yalnızca kalça adduksiyon ROM değerlerinde SMR grubu lehine anlamlı sonuç (p<0,05) bulunurken, diğer ROM değerleri, esneklik ve çeviklik parametrelerinde sadece grup içi ÖnTest ve SonTest ölçümleri arasında SMR gruplarında anlamlı düzeyde olmasa da iyileşmelerin olduğu tespit edilmiştir. Sonuç olarak, basketbolcularda antrenman sonrası SMR uygulamalarının eklem hareket açıklıklarının artırılmasında, denge performanslarının yükseltilmesinde, kas esneklik düzeyinin arttırılmasında ve çeviklik değerlerinin aşağı çekilmesinde yüksek düzeyde bir etkiye yardımcı olabileceği yönünde bir göstergeye ulaşılamamıştır. Fakat tüm parametrelerde düşük düzeyde de olsa iyileşmelerin görülmesi, oyuncuların toparlanma aşamasında katkılar sağlayabileceğini düşündürmektedir. Bu nedenle, klinisyenler, spor bilimciler, antrenörler ve atletik performansçılar sporcuların daha yüksek performans, hazır bulunuşluk ve rekabet için en uygun toparlanma stratejilerini sağlamalıdırlar.

Keywords

• Eklem Hareket Açıklığı
• Denge
• Esneklik
• Çeviklik

Investigation of the Effects of Foam Roller Rolling Technique and Self-Myofascial Relaxation on Range of Motion, Balance, Flexibility and Agility in Young Male Basketball Players

Abstract

The aim of this study is to determine the effect of self-myofascial release (SMR) applied immediately after intense exercise on athletic performance parameters such as joint range of motion (ROM), flexibility, agility, and balance. One of the popular methods today to reduce the negative effects on the body after fatigue is self-myofascial release. Myofascial release is a targeted, directional, low-load mechanical force application aimed at restoring optimum tissue length and improving function. The study involved 12 male basketball players (mean age 16,42±0,52 years) who actively played basketball and were randomly divided into two groups (SMR=6 and CNT=6). The participants performed a self-myofascial release application for 30 seconds immediately after basketball training (3 days per week) for 8 weeks. The flexibility, agility, balance, and joint range of motion values of the participants were measured before and after the 8-week period (PreTest and PostTest). The statistical analysis of within-group time differences and inter-group differences was performed using a mixed design (2x2) ANOVA test (SPSS 23). Significant results in favor of the SMR group were found only for hip adduction ROM values (p<0,05), while improvements in other ROM values, flexibility, and agility parameters were detected within the SMR groups, though not statistically significant between PreTest and PostTest. As a result, it was not possible to establish evidence that SMR applications after training could significantly help in increasing joint range of motion, improving balance performance, enhancing muscle flexibility, or decreasing agility values in basketball players. However, improvements, albeit at low levels, in all parameters suggest that self-myofascial release may contribute to the recovery phase of athletes. Therefore, clinicians, sports scientists, coaches, and athletic performance specialists should provide athletes with the most appropriate recovery strategies for higher performance, readiness, and competition.

Keywords

• Range of Motion
• Balance
• Flexibility
• Agility

References

1. 1. Aboodarda S, Spence A, Button DC. Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskeletal Disorders, 2015; 16(1): 1-10. https://doi.org/10.1186/s12891-015-0729-5.
2. 2. Adstrum S, Hedley G, Schleip R, Stecco C, Yucesoy CA. Defining the fascial system. J. Bodyw. Mov. Ther, 2017; 21, 173–177.
3. 3. Ajimsha MS, Al-Mudahka NR, Al-Madzhar JA. Effectiveness of myofascial release: systematic review of randomized controlled trials. Journal of Bodywork and Movement Therapies, 2015; Jan;19(1):102-12.
4. 4. Amico AD, Morin C, Release M, Performance H. Miyofasyal salınımın insan performansı üzerindeki etkileri, literatür taraması. Miyofasyal Salınım Hum. Perform, 2013; 1, 1–45.
5. 5. Beardsley C, Skarabot J. Effects of self-myofascial release: A systematic review. Journal of Bodywork & Movement Therapies, 2015; 19, 747-758. https://doi.org/10.1016/j.jbmt.2015.08.007.
6. 6. Borg-Stein J, Simons DG. Focused review: Myofascial pain. Arch. Phys. Med. Rehabil, 2002; 83, 40–47.
7. 7. Casanova N, Reis JF, Vaz JR, Machado R, Mendes B, Button DC, Pezarat-Correia P, Freitas SR. Effects of roller massager on muscle recovery after exercise induced muscle damage. J Sports Sci, 2018; 36: 56–63.
8. 8. Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 2015; 10(6): 827-838.

9. 9. Chen AH, Chiu CH, Hsu CH, Wang IL, Chou KM, Tsai YS, Lin YF, Chen CH. Acute effects of vibration foam rolling warm-up on jump and flexibility asymmetry, agility and frequency speed of kick test performance in taekwondo athletes. Symmetry, 2021; 13, 1664.
10. 10. Cohen J. Statistical power analysis for the behavioral sciences. routledge, 2013.
11. 11. Collazo MA. Sistema de Capacidades Físicas. Fundamentos teóricos, Metodologicos y Cientificos que sustentan su Desarrollo en el Hombre; CENDA: Havana, Cuba, 2003.
12. 12. Conte D, Kamarauskas P, Ferioli D, Scanlan AT, Kamandulis S, Paulauskas H, Lukonaitienė I. Workload and well-being across games played on consecutive days during in-season phase in basketball players. The Journal of Sports Medicine and Physical Fitness, 2021; 61(4): 534–541. https://doi.org/10.23736/S0022-4707.20.11396-3.
13. 13. Correll S, Field J, Hutchinson H, Mickevicius G, Fitzsimmons A. Smoot B. Relıabılıty and Valıdıty of The Halo Arkıtal Gonıometer for Shoulder Range of Motıon in Healthy Subjects. Int J Sports Phys Ther, 2018; Aug;13(4):707–714. PMID: 30140564.
14. 14. D’Amico A, Paolone V. The Effect of Foam Rolling on Recovery between Two Eight Hundred Metre Runs. J. Hum. Kinet, 2017; 57, 97–105.
15. 15. Devlin J, Paton B, Poole L, Sun W, Ferguson C, Wilson J, Kemi OJ. Blood lactate clearance after maximal exercise depends on active recovery intensity. J Sports Med. Phys Fitness, 2014; 54(3), 271-278.
16. 16. Drinkwater EJ, Latella C, Wilsmore C, Bird SP, Skein M. Foam rolling as a recovery tool following eccentric exercise: potential mechanisms underpinning changes in jump performance. Frontiers in Physiology, 2019; 10, 1-10. https://doi.org/10.3389/fphys.2019.00768.
17. 17. Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 2018; 9, 41-15. https://doi.org/10.3389/fphys.2018.00403.
18. 18. Durnin JV, Womersley J. Body fat assessed from total body density and its estimation from skinfold thickness: measurements on 481 men and women aged from 16 to 72 years. Br J Nutr, 1974; 32, 77–97.
19. 19. Edwards T, Spiteri T, Piggott B, Bonhotal J, Haff GG, Joyce C. Monitoring and Managing Fatigue in Basketball. Sports, 2018; 6(1): 19. https:// doi.org/10.3390/sports6010019.
20. 20. Ferreira RM, Martins PN, Goncalves RS. Kendiliğinden Miyofasyal Serbestleştirme Aletlerinin Performans ve İyileşme Üzerindeki Etkileri: Bir Genel İnceleme. Int. J. Exerc. Sci, 2022; 15, 861.
21. 21. George D, Mallery P. IBM SPSS Statistics 26 Step by Step: A Simple Guide and Reference (16th ed.). Routledge, 2019. https://doi.org/10.4324/9780429056765.
22. 22. Glänzel MH, Rodrigues DR, Petter GN, Pozzobon D, Vaz MA, Geremia JM. Foam Rolling Acute Effects on Myofascial Tissue Stiffness and Muscle Strength: A Systematic Review and Meta-Analysis. J. Strength Cond. Res, 2022; 10, 1519.
23. 23. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Int J Sports Phys Ther, 2014; 9: 92-102.
24. 24. İlbak İ, Eken Ö. Köpük silindir aracılığıyla kendi kendine miyofasyal gevşeme tekniğinin fitness sporcuları üzerindeki etkilerinin incelenmesi. Spor Bilimleri Araştırmaları Dergisi, 2022; 8(1): 17-28.
25. 25. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Int J Sports Phys Ther, 2014; Feb;9(1):82-91. PMID: 24567859; PMCID: PMC3924612.
26. 26. Jo E, Juache GA, Saralegui DE, Weng D, Falatoonzadeh S. The acute effects of foam rolling on fatigue-related ımpairments of muscular performance. Sports, 2018; 6(4): 112-120. https://doi.org/10.3390/sports6040112.
27. 27. Junker D, Stöggl T. The Training Effects of Foam Rolling on Core Strength Endurance, Balance, Muscle Performance and Range of Motion: A Randomized Controlled Trial. J Sports Sci Med, 2019; 18:229238.
28. 28. Konrad A, Nakamura M, Tilp M, Donti O, Behm DG. Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis. Sports Med, 2022; 52, 2523–2535, 23, 61.
29. 29. Kurt C. Gurol B. Nebioğlu IO. Effects of traditional stretching versus self-myofascial release warm-up on physical performance in well-trained female athletes. J. Musculoskelet. Neuronal Interact. 2023.
30. 30. Lee GL, Hua Chu I, Lyu BJ, Chang WD, Chang NJ. Comparison of vibration rolling, nonvibration rolling, and static stretching as a warm-up exercise on flexibility, joint proprioception, muscle strength, and balance in young adults. J Sports Sci, 2018; Nov;36(22):2575-2582. doi: 10.1080/02640414.2018.1469848.
31. 31. Lyu BJ, Lee CL, Chang WD, Chang NJ. Effects of vibration rolling with and without dynamic muscle contraction on ankle range of motion, proprioception, muscle strength and agility in young adults: a crossover study. Int J Environ Res Public Health, 2020; 17: 354.
32. 32. MacDonald GZ, Penney MDH, Mullaley ME, Cuconato AL, Drake CDJ, Behm DG, Button DC. An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 2013; 27(3): 812-821, March 2013. | DOI: 10.1519/JSC.0b013e31825c2bc1.
33. 33. Macdonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc, 2014; Jan;46(1):131-42. doi: 10.1249/MSS.0b013e3182a123db. PMID: 24343353.
34. 34. Martinez-Aranda LM, Sanz-Matesanz M, García-Mantilla ED, García-Mantilla FT. Effects of Self-Myofascial Release on Athletes’ Physical Performance: A Systematic Review J. Funct. Morphol. Kinesiol, 2024; 9(1): 20; https://doi.org/10.3390/jfmk9010020.
35. 35. Mauntel TC, Clark MA, Padua DA. Effectiveness of Myofascial Release Therapies on Physical Performance Measurements: A Systematic Review. Athl. Train Sport Health Care, 2014; 6, 189–196.
36. 36. Miller JK, Rockey AM. Foam Rollers Show No Increase in the Flexibility of the Hamstring Muscle Group. UW-L Journal of Undergraduate Research IX.1-4, 2006.
37. 37. Mohr AR, Long BC, Goad CL. Effect of foam rolling and static stretching on passive hip-flexion range of motion. J Sport Rehabil, 2014; 23: 296-299.
38. 38. Morales-Artacho AJ, Lacourpaille L, Guilhem G. Effects of warm-up on hamstring muscles stiffness: Cycling vs foam rolling. Scand J Med Sci Sports, 2017; 27: 1959-1969.
39. 39. Pagaduan JC, Chang SY, Chang NJ. Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials. Int. J. Environ. Res. Public Health, 2022; 19, 4315.
40. 40. Peacock CA, Krein DD, Silver TA, Sanders GJ, von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int. J. Exerc. Sci, 2014; 7, 202–211.
41. 41. Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train, 2014; Jan;50(1):5-13. doi: 10.4085/1062-6050-50.1.01. Epub Nov 21. PMID: 25415413; PMCID: PMC4299735.
42. 42. Rey E, Padron-Cabo A, Costa PB, Barcala-Furelos R. Effects of foam rolling as a recovery tool in professional soccer players. The Journal of Strength & Conditioning Research, 2019; 33(8): 2194-2201. https://doi.org/10.1519/JSC.0000000000002277.
43. 43. Richman ED, Tyo BM, Nicks CR. Combined effects of self-myofascial release and dynamic stretching on range of motion, jump, sprint, and agility performance. J Strength Condit Res, 2019; 33: 1795–803.
44. 44. Schleip R. Fascial plasticity-A new neurobiological explanation: Part 2. J. Bodyw. Mov. Ther, 2003; 7, 105-116.
45. 45. Schleip R, Naylor IL, Ursu D, Melzer W, Zorn A, Wilke HJ, Lehmann-Horn F, Klingler W. Passive muscle stiffness may be influenced by active contractility of intramuscular connective tissue. Med. Hypotheses, 2006; 66, 66–71.
46. 46. Schroeder AN, Best TM. Is Self-Myofascial release an effective preexercise and recovery strategy? A literature review. Curr. Sports Med. Rep, 2015; 14, 200–208.
47. 47. Siri WE. The gross composition of the body. In C.A. ToBİAs & J.H. Lawrence (Eds.), Advances in biological and medical physics. New York: Academic. 1956.
48. 48. Smith JC, Pridgeon B, Hall MC. Acute effect of foam rolling and dynamic stretching on flexibility and jump height. J Strength Cond Res, 2018; 32:2209–2215. doi: 10.1519/JSC.0000000000002321.Sports Medicine Institute, 2024. A Guide to the Foam Roller. Available online: http://smiweb.org/wp-content/uploads/2012/04/roller.pdf (accessed on 7 September 2024).
49. 49. Sullivan KM, Silvey DB, Button DC, Behm DG. Applying roller massage to the hamstrings increases the range of motion of sitting and lying down within five to ten seconds without performance impairments. Int J Sports Phys Ther, 2013; 8:228–236.
50. 50. Sulowska-Daszyk I, Skiba A. The Influence of Self-Myofascial Release on Muscle Flexibility in Long-Distance Runners. Int. J. Environ. Res. Public Health, 2022; 19, 457.
51. 51. Tabachnick BG, Fidell LS, Ullman JB. Using multivariate statistics, 2013; 6,497-516. Boston, MA.
52. 52. Thompson WR. Worldwide survey of fitness trends for. ACSM Health Fit. J, 2018; 21, 10–19.
53. 53. Wang F, Zhang Z, Li C, Zhu D, Hu Y, Fu H, Zhai H, Wang Y. Acute effects of vibration foam rolling and local vibration during warm-up on athletic performance in tennis players. PLoS ONE, 2022; 17, e0268515.
54. 54. Wilke J, Schwiete C, Behringer M. Effects of Maximal Eccentric Exercise on Deep Fascia Stiffness of the Knee Flexors: A Pilot Study using Shear-Wave Elastography. J. Sports Sci. Med, 2022; 21, 419–425.
55. 55. Zhang Q, Trama R, Foure A, Hautier CA. The Immediate Effects of Self‐Myofacial Release on Flexibility, Jump Performance and Dynamic Balance Ability. J Hum Kinet. Oct, 2020; 31;75:139–148. doi: 10.2478/hukin-2020-0043.