AMATÖR SPORCULARDA ISINMA STRATEJİSİ OLARAK FOAM ROLLING VE PNF GERMENİN KAS ESNEKLİĞİ, KAS KUVVETİ VE BASINÇ AĞRI EŞİĞİ ÜZERİNE AKUT ETKİLERİ

Öz

Amaç: Bu çalışmanın amacı, amatör sporcularda foam rolling (FR) ve proprioseptif nöromüsküler fasilitasyon (PNF) germenin hamstring esnekliği, izometrik diz fleksiyon kuvveti, dikey sıçrama performansı ve basınç ağrı eşiği üzerindeki akut etkilerini karşılaştırmaktı. Yöntem: Yetmiş altı amatör sporcu randomize olarak FR grubu (n=36) veya PNF germe grubu (n=40) olarak ayrıldı. Standart 5 dakikalık aerobik bisiklet ısınmasını takiben katılımcılara unilateral hamstring kasına yönelik 3×30 saniye FR veya 5 saniye izometrik kontraksiyon, 5 saniye gevşeme ve 20 saniye pasif germeden oluşan 4×30 saniye PNF germe uygulandı. Hamstring esnekliği otur-uzan testiyle, izometrik diz fleksiyon kuvveti el dinamometresiyle, dikey sıçrama yüksekliği ayakta dikey sıçrama testiyle ve basınç ağrı eşiği basınç algometresiyle değerlendirildi. Ölçümler müdahale öncesinde ve hemen sonrasında yapıldı. Bulgular: Müdahale sonrasında otur-uzan performansı her iki grupta da anlamlı olarak arttı (FR:Δ=1.81 cm, p<.001; PNF:Δ=1.65 cm, p<.001); değişim skorları açısından gruplar arası fark anlamlı değildi (p=.933). Basınç ağrı eşiği ve izometrik diz fleksiyon kuvveti her iki grupta da anlamlı değişiklik göstermedi ve gruplar arası karşılaştırmalar anlamlı değildi (sırasıyla p=.370 ve p=.348). Dikey sıçrama yüksekliği FR grubunda anlamlı olarak arttı (Δ=0.92 cm, p=.014), PNF grubundaki değişim ise anlamlı değildi (Δ=0.00 cm, p=.675); ancak gruplar arası fark istatistiksel olarak anlamlı bulunmadı (p=.086). Müdahale ilişkili algılanan efor PNF grubunda FR grubuna göre daha yüksekti (p<.001). Sonuç: FR ve PNF germe, amatör sporcularda hamstring esnekliğinde benzer akut iyileşmeler sağladı. FR, esneklik artışının hedeflendiği durumlarda kuvvet veya patlayıcı alt ekstremite performansında akut azalmaya ilişkin kanıt olmaksızın, daha düşük efor gerektiren pratik bir ısınma seçeneği olabilir. Ancak bulgular, bir müdahalenin diğerine üstünlüğünü desteklememektedir. Bu müdahalelerin performansla ilişkili sonuçlar üzerindeki karşılaştırmalı etkilerini netleştirmek için ileri çalışmalara ihtiyaç vardır.

Anahtar Kelimeler

• Sporcular
• Kas Germe Egzersizleri
• Kas Kuvveti
• Eklem Hareket Açıklığı
• Ağrı Eşiği

Destekleyen Kurum

Bu çalışma, proje ile ilişkili araştırma giderleri kapsamında 2209-A Üniversite Öğrencileri Araştırma Projeleri Destekleme Programı tarafından desteklenmiştir.

Etik Beyan

Bu çalışma için etik kurul onayı Acıbadem Mehmet Ali Aydınlar Üniversitesi Tıbbi Araştırmalar Değerlendirme Kurulu’ndan (ATADEK) 14 Aralık 2023 tarihinde, 2023-20/683 karar numarası ile alınmıştır. Çalışmaya katılmadan önce tüm katılımcılardan yazılı bilgilendirilmiş onam alınmıştır.

Teşekkür

Yazarlar, bu çalışmaya gönüllü olarak katılan tüm amatör sporculara teşekkür eder.

ACUTE EFFECTS OF FOAM ROLLING AND PNF STRETCHING AS WARM-UP STRATEGIES ON MUSCLE FLEXIBILITY, STRENGTH, AND PRESSURE PAIN THRESHOLD IN AMATEUR ATHLETES

Öz

Objective: This study aimed to compare the acute effects of foam rolling (FR) and proprioceptive neuromuscular facilitation (PNF) stretching on hamstring flexibility, isometric knee flexion strength, vertical jump performance, and pressure pain threshold (PPT) in amateur athletes. Method: Seventy-six amateur athletes were randomly allocated to either the FR group (n=36) or the PNF stretching group (n=40). Following a standardized 5-minute aerobic cycling warm-up, participants received either 3×30 seconds of unilateral hamstring FR or 4×30 seconds of PNF stretching consisting of 5 seconds of isometric contraction, 5 seconds of relaxation, and 20 seconds of passive stretching. Hamstring flexibility was assessed using the sit-and-reach test, isometric knee flexion strength using handheld dynamometry, vertical jump height using a standing vertical jump test, and PPT using pressure algometry. Outcomes were assessed before and immediately after the interventions. Results: Sit-and-reach performance increased significantly in both groups after the intervention (FR: Δ=1.81 cm, p<.001; PNF: Δ=1.65 cm, p<.001), with no significant between-group difference in change scores (p=.933). PPT and isometric knee flexion strength did not change significantly in either group, and between-group comparisons were not significant (p=.370 and p=.348, respectively). Vertical jump height increased significantly in the FR group (Δ=0.92 cm, p=.014), whereas the change in the PNF group was not significant (Δ=0.00 cm, p=.675); however, the between-group difference was not statistically significant (p=.086). Intervention-related perceived exertion was higher in the PNF group than in the FR group (p<.001). Conclusion: FR and PNF stretching produced similar acute improvements in hamstring flexibility in amateur athletes. FR may be a practical lower-effort warm-up option when flexibility improvement is targeted without evidence of acute reductions in strength or explosive lower-limb performance. However, the findings do not support the superiority of one intervention over the other. Further studies are needed to clarify their comparative effects on performance-related outcomes.

Anahtar Kelimeler

• Athletes
• Muscle Stretching Exercises
• Muscle Strength
• Range of Motion
• Articular
• Pain Threshold

Destekleyen Kurum

This study was supported by the 2209-A University Students Research Projects Support Program for project-related research expenses.

Etik Beyan

Ethical approval for this study was obtained from the Acibadem Mehmet Ali Aydinlar University Medical Research Evaluation Committee (ATADEK) on December 14, 2023, with the decision number 2023-20/683. Written informed consent was obtained from all participants before participation in the study.

Teşekkür

The authors would like to thank all amateur athletes who voluntarily participated in this study.

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