Investigation of The Effects of Self-Myofascial Release Through Foam Roller on Fitness Athletes

Abstract

When the studies on foam roller (FR) are examined, it is seen that these studies were designed especially by using quantitative research methods. However, with quantitative methods, it may not be possible to examine a subject in depth from a psychological point of view. Therefore, examining the effects of FR by using qualitative research methods will make it possible to investigate in depth the mood and feeling it creates in individuals after the application. In this context, the aim of this research is to examine the effects of FR on the recovery of fitness athletes who regularly train and are constantly exposed to delayed muscle pain, with a qualitative method. In this study, which was carried out using qualitative data collection techniques, semi-structured interview technique was used. The participants included in the research group were determined by the criterion sampling method, one of the purposive sampling methods. The participants applied the self-myofascial release (SMR) technique with a foam roller immediately after the training, and data were collected by interviewing the participants 72 hours later. In this research, analysis was made on audio recordings by using the six-step thematic analysis technique. As a result of the research, it was determined that SMR applications significantly reduced the peak point of delayed muscle soreness of the athletes. In addition, it has been determined that athletes' fatigue acutely reduces. It has also been found to be very effective in terms of recovery. As a result, it can be said that SMR significantly reduces the acute fatigue of athletes and the severity of pain at the peak of delayed muscle pain, and positively affects their recovery capacity.

Keywords

• Recovery post exercise
• Muscle damage
• Fatigue

Köpük Silindir Aracılığıyla Kendi Kendine Miyofasyal Gevşeme Tekniğinin Fitness Sporcuları Üzerindeki Etkilerinin İncelenmesi

Öz

Köpük silindir (KS) ile ilgili yapılan çalışmalar incelendiğinde, özellikle nicel araştırma yöntemlerinden faydalanılarak bu çalışmaların tasarlandığı görülmektedir. Ancak nicel yöntemlerle, psikolojik açıdan bir konunun derinlemesine incelemesi pek mümkün olmamaktadır. Dolayısıyla KS’nin nitel araştırma yöntemlerinden faydalanılarak etkilerinin incelenmesi, uygulama sonrası bireylerde oluşturduğu duygu durumu ve hissin derinlemesine araştırılmasını mümkün kılacaktır. Bu bağlamda bu araştırmanın amacı düzenli antrenman yapan ve sürekli gecikmiş kas ağrılarına maruz kalan fitness sporcularının toparlanmasında KS’nin etkilerini nitel bir yöntemle incelemektir. Nitel veri toplama teknikleri ile ele alınan bu araştırmada, yarı yapılandırılmış görüşme tekniği kullanılmıştır. Araştırma grubuna dahil edilen katılımcılar amaçlı örnekleme yöntemlerinden ölçüt örnekleme yöntemi ile belirlenmiştir. Katılımcılar antrenmandan hemen sonra köpük silindir ile kendi kendine miyofasyal gevşeme (KSMG) tekniğini uygulamışlardır ve 72 saat sonra katılımcılar ile görüşme yapılarak veriler toplanmıştır. Bu araştırmada altı adımlı tematik analiz tekniği kullanılarak ses kayıt dökümleri üzerinden analiz yapılmıştır. Araştırmanın sonucunda KSMG uygulamalarının sporcuların gecikmiş kas ağrılarının zirve noktasında ağrı şiddetini ciddi derecede azalttığı belirlenmiştir. Buna ek olarak, sporcuların akut olarak yorgunluğunu azalttığı da belirlenmiştir. Ayrıca toparlanma açısından oldukça etkili olduğu saptanmıştır. Sonuç olarak KSMG’nin sporcuların akut yorgunluğunu ve gecikmiş kas ağrılarının zirve noktasında ağrı şiddetini ciddi derecede azalttığı ve toparlanma kapasitelerini olumlu etkilediği söylenebilir.

Anahtar Kelimeler

• Egzersiz sonrası toparlanma
• Kas hasarı
• Yorgunluk

Kaynakça

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