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

Yıl 2023, Cilt: 8 Sayı: 1, 17 - 28, 28.02.2023

İsmail İlbak Özgür Eken

https://doi.org/10.25307/jssr.1135731

Öz

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.

Anahtar Kelimeler

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

• Aboodarda, S., Spence, A., & Button, D. C. (2015). Pain pressure threshold of a muscle tender spot increases following local and non-local rolling massage. BMC Musculoskeletal Disorders, 16(1), 1-10. https://doi.org/10.1186/s12891-015-0729-5
• Armstrong, R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: A brief review. Medicine and Science in Sports and Exercise, 16(6), 529-538.
• Babault, N., Cometti, C., Maffiuletti, N. A., & Deley, G. (2011). Does electrical stimulation enhance post-exercise performance recovery? European Journal of Applied Physiology, 111(10), 2501-2507. https://doi.org/10.1007/s00421-011-2117-7
• Blaikie, N. (2009). Designing social research (2. baskı). Malden.
• Boyatzis, R. E. (1998). Transforming qualitative ınformation: Thematic analysis and code development. Sage.
• Bradbury-Squires, D. J., Noftall, J. C., Sullivan, K. M., Behm, D. G., Power, K. E., & Button, D. C. (2015). Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Journal of Athletic Training, 50(2), 133-40. https://doi.org/10.4085/1062-6050-49.5.03
• Braun, V., & Clarke, V. (2006). Using thematic analysis in psychology. Qual Res Psychol, 3(2), 77-101.
• 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.
• Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine, 33(2), 145-164.
• D'Amico, A. P., & Gillis, J. (2019). Influence of foam rolling on recovery from exercise-induced muscle damage. The Journal of Strength & Conditioning Research, 33(9), 2443-2452. https://doi.org/10.1519/JSC.0000000000002240
• Denzin, N., & Lincon, Y. (2018). The sage handbook of qualitative research, (5. baskı). Sage.
• Depino, G. M., Webright, W. G., & Arnold, B. L. (2000). Duration of maintained hamstring flexibility after cessation of an acute static stretching protocol. Journal of Athletic Training, 35(1), 56-59.
• Devlin, J., Paton, B., Poole, L., Sun, W., Ferguson, C., Wilson, J., & Kemi, O. J. (2014). Blood lactate clearance after maximal exercise depends on active recovery intensity. Journal of Sports Medicine and Physical Fitness, 54(3), 271-278.
• Drinkwater, E. J., Latella, C., Wilsmore, C., Bird, S. P., & Skein, M. (2019). Foam rolling as a recovery tool following eccentric exercise: potential mechanisms underpinning changes in jump performance. Frontiers in Physiology, 10, 1-10. https://doi.org/10.3389/fphys.2019.00768
• Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué B. (2018). 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, 9, 41-15. https://doi.org/10.3389/fphys.2018.00403
• Ernst, E. (1998). Does post-exercise massage treatment reduce delayed onset muscle soreness? A systematic review. British Journal of Sports Medicine, 32(3), 212-214. http://dx.doi.org/10.1136/bjsm.32.3.212
• Gordon, R. L. (1992). Basic interviewing skills. Peacock Publishers Inc.
• Haas, C., Butterfield, T. A., Abshire, S., Zhao, Y., Zhang, X., Jarjoura, D., & Best, T. M. (2013). Massage timing affects postexercise muscle recovery and inflammation in a rabbit model. Medicine and Science in Sports and Exercise, 45(6), 1105-1115. https://doi.org/10.1249/MSS.0b013e31827fdf18
• 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
• Howatson, G., & Van Someren, K. A., (2008). The prevention and treatment of exercise-induced muscle damage. Sports Medicine, 38(6), 483-503. https://doi.org/10.2165/00007256-200838060-00004
• Jo, E., Juache, G. A., Saralegui, D. E., Weng, D., & Falatoonzadeh, S. (2018). The acute effects of foam rolling on fatigue-related ımpairments of muscular performance. Sports, 6(4), 112-120. https://doi.org/10.3390/sports6040112
• 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
• Malone, J. K., Blake, C., & Caulfield, B. M. (2014). Neuromuscular electrical stimulation during recovery from exercise: a systematic review. The Journal of Strength & Conditioning Research, 28(9), 2478-2506. https://doi.org/10.1519/JSC.0000000000000426
• Morse, J. M. (2016). Mixed method design: Principles and procedures. (1. baskı). Routledge.
• O’Connor, R., & Hurley, D. A. (2003). The effectiveness of physiotherapeutic ınterventions in the management of delayed onset muscle soreness: A systematic review. Physical Therapy Reviews, 8(4), 177-195. https://doi.org/10.1179/108331903225003181
• Patton, M. Q. (2002). Qualitative Research & Evaluation Methods, Qualitative Inquiry. Sage Publications.
• Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J.-E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5-13. https://doi.org/10.4085/1062-6050-50.1.01
• Peiffer, J. J., Abbiss, C. R., Watson, G., Nosaka, K., & Laursen, P. B. (2010). Effect of a 5-min cold-water immersion recovery on exercise performance in the heat. British Journal of Sports Medicine, 44(6), 461-465. http://dx.doi.org/10.1136/bjsm.2008.048173
• Pointon, M., & Duffield, R. (2012). Cold water immersion recovery after simulated collision sport exercise. Medicine and Science in Sports and Exercise, 44(2), 206-216. https://doi.org/10.1249/MSS.0b013e31822b0977
• Renan-Ordine, R., Alburquerque-Sendín, F., de Souza, D. P. R., Cleland, J. A., & Fernández-de Las-Peñas, C. (2011). Effectiveness of myofascial trigger point manual therapy combined with a selfstretching protocol for the management of plantar heel pain: A Randomized controlled trial. The Journal of Orthopaedic and Sports Physical Therapy, 41(2), 43-50. https://www.jospt.org/doi/10.2519/jospt.2011.3504
• Rey, E., Padron-Cabo, A., Costa, P. B., & Barcala-Furelos, R. (2019). Effects of foam rolling as a recovery tool in professional soccer players. The Journal of Strength & Conditioning Research, 33(8), 2194-2201. https://doi.org/10.1519/JSC.0000000000002277
• Sandelowski, M. (2000). Whatever happened to qualitative description? Research in Nursing & Health, 23(4), 334-340. https://doi.org/10.1002/1098-240X(200008)23:4<334::AID-NUR9>3.0.CO;2-G
• Shenton, A. K. (2004). Strategies for ensuring trustworthiness in qualitative research projects. Education for Information, 22(2), 63-75. https://doi.org/10.1002/1098-240X
• Sullivan, K. M., Silvey, D. B., Button, D. C., & Behm, D. G. (2013). Roller‐massager application to the hamstrings increases sit‐and‐reach range of motion within five to ten seconds without performance impairments. International Journal of Sports Physical Therapy, 8(3), 228-236.
• Wiltshire, E. V., Poitras, V., Pak, M., Hong, T., Rayner, J., & Tschakovsky, M. E. (2010). Massage impairs postexercise muscle blood flow and “lactic acid” removal. Medicine and Science in Sports and Exercise, 42(6), 1062-1071. https://doi.org/10.1249/MSS.0b013e3181c9214f
• Winke, M., & Williamson, S. (2018). Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS. International Journal of Exercise Science, 11(3), 375-383.