The Acute Effects of Foam Roller Exercises Performed on Different Muscles on Vertical Jump

Yıl 2022, Cilt: 7 Sayı: 2, 314 - 322, 31.12.2022

Erbil Murat Aydın , Burak Gündoğan , Esin Çağla Çağlar , Ali Fatih Sağlam

https://doi.org/10.25307/jssr.1143312

Öz

Foam roller exercises are frequently used in training, especially during the warm-up phase. The aim of this study is to examine the acute effects of foam roller exercises performed only on the calf, quadriceps or gluteus maximus muscles on vertical jump performance and the time-course changes of these effects. In this study, 23 males participated voluntarily. The study was carried out using the crossover experimental design. In this study, the participants performed foam roller exercises on the calf, quadriceps, and gluteus maximus muscles on separate days. Foam roller exercises were performed in 3 sets and each set lasted 30 seconds. 30 seconds of rest was given to participants between the sets. Vertical jump performance was determined by measuring flight time using the Bosco Mat. The vertical jump test was performed before, immediately after (0.min), and at the 5th, 10th, 15th, 20th minutes after the foam roller exercises. The countermovement jump test protocol was performed to determine the vertical jump performance of the participants. Statistical analyzes were carried out to compare the jump heights of the participants by using the two-way analysis of variance in repeated measurements. As a result of the statistical analysis, no significant difference was found in the effects of group, time, and group×time (p>0.05). In this study, it was concluded that 3 sets of 30-second foam roller exercises applied to different muscle groups did not affect the vertical jump performance.

Anahtar Kelimeler

Foam roller, vertical jump, myofascial release

Farklı Kaslara Uygulanan Foam Roller Egzersizlerinin Dikey Sıçrama Üzerine Akut Etkileri

Öz

Foam roller egzersizleri antrenmanlarda özellikle ısınma evresinde sıkça kullanılmaktadır. Bu çalışmanın amacı sadece calf, quadriceps veya gluteus maximus kaslarına uygulanan foam roller egzersizlerinin dikey sıçrama performansına akut etkilerini ve bu etkilerin zamanla değişimini incelemektir. Bu çalışmaya 23 erkek birey gönüllü olarak katılmıştır. Araştırma çapraz deney deseni modeli kullanılarak gerçekleştirilmiştir. Bu çalışmada katılımcılar calf, quadriceps ve gluteus maximus kaslarının her birisine ayrı günlerde olmak üzere foam roller egzersizleri uygulamışlardır. Foam roller egzersizleri 3 set ve her set 30 saniye süresince uygulanmıştır. Setler arasında katılımcılara 30 saniye dinlenme verilmiştir. Dikey sıçrama performansı, Bosco Mat’ı kullanılarak havada kalma süreleri ölçülerek belirlenmiştir. Dikey sıçrama testi foam roller egzersizlerinden önce, hemen sonra (0.dk) ve egzersizlerden sonra 5., 10., 15., 20. dakikalarda gerçekleştirilmiştir. Katılımcıların dikey sıçrama performanslarının belirlenmesi için countermovement jump test protokolü uygulanmıştır. Katılımcıların sıçrama yüksekliklerinin karşılaştırılması için istatistiksel analizler tekrarlı ölçümlerde çift yönlü varyans analizi kullanılarak yapılmıştır. Yapılan istatistiksel analizler sonucunda grup, zaman ve grup×zaman etkisinde anlamlı fark saptanmamıştır (p>0,05). Yapılan bu çalışmada farklı kas gruplarına uygulanan 3 set 30 saniyelik foam roller egzersizlerinin dikey sıçrama performansına etkisi olmadığı saptanmıştır.

Anahtar Kelimeler

Foam roller, dikey sıçrama, miyofasyal gevşetme

Kaynakça

• Baumgart, C., Freiwald, J., Kühnemann, M., Hotfiel, T., Hüttel, M., & Hoppe, M. W. (2019). Foam rolling of the calf and anterior thigh: biomechanical loads and acute effects on vertical jump height and muscle stiffness. Sports, 7(1), 27, 1-10. https://doi.org/10.3390/sports7010027
• Barnes, M. F. (1997). The basic science of myofascial release: morphologic change in connective tissue. Journal of Bodywork and Movement Therapies, 1(4), 231-238. https://doi.org/10.1016/S1360-8592(97)80051-4
• Behara, B., & Jacobson, B. H. (2017). Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in division I linemen. The Journal of Strength & Conditioning Research, 31(4), 888-892. https://doi.org/10.1519/JSC.0000000000001051
• Behm, D. G., Alizadeh, S., Anvar, S. H., Mahmoud, M. M. I., Ramsay, E., Hanlon, C., & Cheatham, S. (2020). Foam rolling prescription: A Clinical commentary. The Journal of Strength & Conditioning Research, 34(11), 3301-3308. https://doi.org/10.1519/JSC.0000000000003765
• Bishop, D. (2003). Warm up I. Sports Medicine, 33(6), 439-454. https://doi.org/10.2165/00007256-200333060-00005
• Blades, C., Jones, T., Brownstein, C., & Hicks, K. (2022). The acute and delayed effects of foam rolling duration on male athlete’s flexibility and vertical jump performance. International Journal of Strength and Conditioning, 2(1), 1-8. https://doi.org/10.47206/ijsc.v2i1.90
• Bui, H. T., Farinas, M. I., Fortin, A. M., Comtois, A. S., & Leone, M. (2015). Comparison and analysis of three different methods to evaluate vertical jump height. Clinical Physiology and Functional Imaging, 35(3), 203-209. https://doi.org/10.1111/cpf.12148
• Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). 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, 10(6), 827-838.
• Couture, G., Karlik, D., Glass, S. C., & Hatzel, B. M. (2015). The effect of foam rolling duration on hamstring range of motion. Open Journal of Orthopedics 9, 450-455. https://doi.org/10.2174/1874325001509010450
• D'Andrea, J. (2016). Foam rolling as a novel warm-up technique for anaerobic power activities. Doctoral dissertation. The William Paterson University of New Jersey.
• De Benito, A. M., Valldecabres, R., Ceca, D., Richards, J., Igual, J. B., & Pablos, A. (2019). Effect of vibration vs non-vibration foam rolling techniques on flexibility, dynamic balance and perceived joint stability after fatigue. PeerJ, 7, 1-17. e8000. https://doi.org/10.7717/peerj.8000
• Ergin, E. (2020). The acute effect of foam rolling on strength and flexibility in volleyball players. International Journal of Applied Exercise Physiology, 9(8), 81-88.
• Giovanelli, N., Vaccari, F., Floreani, M., Rejc, E., Copetti, J., Garra, M., & Lazzer, S. (2018). Short-term effects of rolling massage on energy cost of running and power of the lower limbs. International Journal of Sports Physiology and Performance, 13(10), 1337-1343. https://doi.org/10.1123/ijspp.2018-0142
• Grabow, L., Young, J.D., Alcock, L.R., Quigley, P.J., Byrne, J.M., Granacher, U., Skarabot, J., & Behm, D.G. (2018). Higher quadriceps roller massage forces do not amplify range-of-motion increases nor impair strength and jump performance. Journal of Strength and Conditioning Research, 32(11), 3059-3069. https://doi.org/10.1519/JSC.0000000000001906
• Halperin, I., Aboodarda, S. J., Button, D. C., Andersen, L. L., & Behm, D. G. (2014). Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. International Journal of Sports Physical Therapy, 9(1), 92-102.
• Healey, K. C., Hatfield, D. L., Blanpied, P., Dorfman, L. R., & Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. The Journal of Strength & Conditioning Research, 28(1), 61-68. https://doi.org/ 10.1519/JSC.0b013e3182956569
• Jones, A., Brown, L. E., Coburn, J. W., & Noffal, G. J. (2015). Effects of foam rolling on vertical jump performance. International Journal of Kinesiology and Sports Science, 3(3), 38-42. http://dx.doi.org/10.7575/aiac.ijkss.v.3n.3p.38
• Junker, D. H., & Stöggl, T. L. (2015). The foam roll as a tool to improve hamstring flexibility. The Journal of Strength & Conditioning Research, 29(12), 3480-3485. https://doi.org/10.1519/JSC.0000000000001007
• Kelly, S., & Beardsley, C. (2016). Specific and cross-over effects of foam rolling on ankle dorsiflexion range of motion. International Journal of Sports Physical Therapy, 11(4), 544-551.
• Lastova, K., Nordvall, M., Walters-Edwards, M., Allnutt, A., & Wong, A. (2018). Cardiac autonomic and blood pressure responses to an acute foam rolling session. The Journal of Strength & Conditioning Research, 32(10), 2825-2830. https://doi.org/10.1519/JSC.0000000000002562
• Lim, J. H., & Park, C. B. (2019). The immediate effects of foam roller with vibration on hamstring flexibility and jump performance in healthy adults. Journal of Exercise Rehabilitation, 15(1), 50-54. https://doi.org/10.12965/jer.1836560.280
• MacDonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. The Journal of Strength & Conditioning Research, 27(3), 812-821. https://doi.org/10.1519/JSC.0b013e31825c2bc1
• Miller, J. K., & Rockey, A. M. (2006). Foam rollers show no increase in the flexibility of the hamstring muscle group. UW-L Journal of Undergraduate Research, 9, 1-4.
• Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of foam rolling and static stretching on passive hip-flexion ROM. Journal of Sport Rehabilitation, 23(4), 296-299. https://doi.org/10.1123/JSR.2013-0025
• Murray, A. M., Jones, T. W., Horobeanu, C., Turner, A. P., & Sproule, J. (2016). Sixty seconds of foam rolling does not affect functional flexibility or change muscle temperature in adolescent athletes. International Journal of Sports Physical Therapy, 11(5), 765-776.
• Peacock, C. A., Krein, D. D., Antonio, J., Sanders, G. J., Silver, T.A., & Colas, M. (2015). Comparing acute bouts of sagittal plane progression foam rolling vs. frontal plane progression foam rolling. Journal of Strength and Conditioning Research, 29(8), 2310-2315. https://doi.org/10.1519/JSC.0000000000000867
• Peacock, C. A., Krein, D. D., Silver, T. A., Sanders, G. J., & Von Carlowitz, K. P. A. (2014). An acute bout of self-myofascial release in the form of foam rolling improves performance testing. International Journal of Exercise Science, 7(3), 202-211.
• Penichet-Tomas, A., Pueo, B., Abad-Lopez, M., & Jimenez-Olmedo, J. M. (2021). Acute comparative effect of foam rolling and static stretching on range of motion in rowers. Sustainability, 13(7), 3631, 1-8. https://doi.org/10.3390/su13073631
• Pişirici, P., Ekiz, M. B., & İlhan, C. A. (2020). Investigation of the acute effect of myofascial release techniques and dynamic stretch on vertical jump performance in recreationally active individuals. Journal of Physical Education and Sport, 20(3), 1569-1579. https://dx.doi.org/10.7752/jpes.2020.03215
• Romero-Franco, N., Romero-Franco, J., & Jiménez-Reyes, P. (2019). Jogging and practical-duration foam-rolling exercises and range of motion, proprioception, and vertical jump in athletes. Journal of Athletic Training, 54(11), 1171-1178. https://doi.org/10.4085/1062-6050-474-18
• Smith, J. C, Pridgeon, B., & Hall, M. C. (2018). Acute effect of foam rolling and dynamic stretching on flexibility and jump height. Journal of Strength and Conditioning Research, 32(8), 2209-2215. https://doi.org/10.1519/JSC.0000000000002321
• Stovern, O., Henning, C., Porcari, J. P., Doberstein, S., Emineth, K., Arney, B. E., & Foster, C. (2019). The effect of training with a foam roller on ankle and knee range of motion, hamstring flexibility, agility, and vertical jump height. International Journal of Research in Exercise Physiology, 15(1), 39-49.
• Yıldız, M., Başpınar, S. G., Ocak, Y., Akyıldız, Z., & Bozdemir, M. (2018). Egzersiz öncesi titreşimli foam roller uygulamasının sürat çeviklik, dikey sıçrama ve esneklik üzerine etkisi. Spor ve Performans Araştırmaları Dergisi, 9(3), 216-225. https://doi.org/10.17155/omuspd.390843
• Young, W. B., & Behm, D. G. (2002). Should static stretching be used during a warm-up for strength and power activities? Strength and Conditioning Journal, 24(6), 33-37.