Myofascial training paradigm

Year 2018, Volume: 4 Issue: 4, 131 - 139, 15.12.2018

İlbilge Özsu , Cem Kurt

https://doi.org/10.18826/useeabd.492721

Abstract

Aim: According to Worldwide Survey of Fitness Trend which was conducted by the American College of Sport Medicine, SMR exercises are in the first twenty places among fitness trends of the last 3 years. Although SMR exercises are frequently preferred by trainers/athletes, effects of SMR exercises on athletes performance are contradictory. In this review, it was aimed to investigate the effects of SMR exercises on athletes performance.

Methods: In accordance with the aim of the study; PubMed, Google, Google Scholar database were searched during November 2018 using “Fascia”, “Fascia and Adaptability to Mechanical Loading”, “Self Myofascial Release”, “Foam Roller”, “Self Myofascial Release and Flexibility”, “Self Myofascial Release and ROM”, “Self Myofascial Release and Performance”, “Self Myofascial Release and Performance Testing” keywords.

Results: According to results obtained from literature, it may be accepted that SMR exercises increase flexibility and Range of Motion (ROM). Moreover, use of SMR exercises combined with SS may be more effective in increasing flexibility/ROM than treatment of SS or SMRalone.  SMR exercises may be used for warm-up tools as SMR exercises have no detrimental effects for subsequent performance. Although the effects of SMR exercises on myofascial system and performance cannot be fully explained, Thixotropy property of fascia or activation of kinesthetic and mechanical receptors in myofascial system might be accepted as possible mechanisms.

Conclusion: Some studies suggest that muscular performance could be affected negatively after SMR exercises. Therefore, the results of these studies should be considered necessary by trainers/athletes.  As there is no any universal guide which explains how SMR exercises should be applied. Trainers/athletes should apply SMR exercises in accordance with their experiences or they should remove SMR exercises from their training programme.

Keywords

Fascia, myofascial system, foam roll, myofascial release, performance testing

Myofasyal antrenman yaklaşımı

Abstract

Amaç: Amerikan Spor Hekimliği Kolejinin Dünya Geneli Fitness Trendleri Araştırmasına göre Self-Myofasyal Release (SMR) egzersizleri, son 3 yılın fitness trendleri arasında, ilk yirmi’de yer almaktadır. SMR egzersizleri antrenör ve sporcular tarafından sıklıkla tercih edilmesine rağmen, SMR egzersizlerinin sporcu performansı üzerindeki sonuçları çelişkilidir. Bu derlemede, SMR egzersizlerinin sporcu performansı üzerindeki etkilerinin araştırılması amaçlandı.

Materyal ve Yöntem: Çalışmanın amacı doğrultusunda; PubMed, Google, Google Schoolar veri tabanları Kasım 2018’de “Fascia”, “Fascia and Adaptability to Mechanical Loading”, “Sel Myofascial Release”, “Foam Roller”, “Self Myofascial Release and Flexibility”, “Self Myofascial Release and ROM”, “Self Myofascial Release and Performance”, “Self Myofascial Release and Performance Testing” anahtar kelimeleri kullanılarak tarandı.

Bulgular: Literatürden elde edilen veriler doğrultusunda; SMR egzersizlerinin esneklik ve eklem hareket açısını (EHA) arttırdığı kabul edilebilir. Ayrıca, SMR egzersizlerinin statik germelerle (SG) birlikte kullanılması (SMR+SG) esneklik/EHA gelişimi açısından tek başına uygulanan SMR ya da SG uygulamasından daha etkili olabilir. SMR egzersizleri, kendinden sonra uygulanan kassal performansı olumsuz etkilemediği için, sportif ısınma aracı olarak kullanılabilinir. SMR egzersizlerinin myofasyal sistem ve performans üzerindeki etkileri tam olarak açıklanamasa da, fasyanın Thixotropy özelliği ya da myofasyal sistemdeki kinestetik ve mekanik reseptörlerin aktivasyonu muhtemel mekanizmalar olarak kabul edilmektedir.

Sonuçlar: Bazı çalışmalar SMR egzersizlerinden sonra kassal performansın olumsuz etkilenebileceğini iddia etmektedir. Bu nedenle, antrenörler/sporcular tarafından bu sonuçlar mutlaka göz önünde bulundurulmalıdır. SMR egzersizlerinin nasıl uygulanması gerektiğini belirten evrensel bir uygulama kılavuzu olmaması nedeniyle, sporcular/ antrenörler deneyimleri doğrultusunda SMR egzersizlerini uygulamalı ya da antrenman programlarından çıkarmalıdır.

Keywords

Fasya, myofasyal sistem, foam roller, myofasyal gevşetme, performans testi

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