ACUTE EFFECTS OF PRE-EXERCISE VIBRATING FOAM ROLLING IN ADDITION TO DYNAMIC STRETCHING ON SPRINT, AGILITY, VERTICAL JUMP AND FLEXIBILITY

Öz

In the recent years, self-myofascial release has become an increasingly popular technique to support traditional methods in strength and conditioning fields and commercial gyms. This current technique has been seen in the form of total-body foam rolling. Self-myofascial release with foam is commonly used both before and after a workout. There are a great number of studies focused on the effects of classical or deep tissue foam roller on sprint, agility and vertical jump performance in the literature. However, there are limited studies demonstrating the efficacy of pre-exercise self-myofascial release with vibrating foam roller on sprint, agility and vertical jump. The aim of this study is to determine the acute effects of the application of pre-exercise vibratory foam roller in addition to dynamic stretching on speed, agility, vertical jump and flexibility. Fourteen healthy male college students (age: 21.42±1.62 year, height: 177.82±8.33 cm, weight: 73.79±11.42 kg) volunteered to participate in the current study. The participants first performed dynamic stretching and two days later the vibrating foam rolling intervention in addition to dynamic stretching. Following these practices, 10 and 30 meter sprint, agility, vertical jump and flexibility tests were conducted. Wilcoxon test was used to compare the two protocols. Intraclass correlation coefficient test was used to determine correlation between two measurements. While there was a statistically significant increase in the flexibility value (26.40±4.38 cm vs. 23.00 ±3.91 cm,  p<0.05) after vibrating foam roller application, no significant difference (p>0.05) was found between the two protocols in sprint, agility, active and squad jump values. An acute bout of pre-exercise vibrating foam roller intervention was an effective treatment to acutely increase flexibility without a concomitant deficit in muscle performance. 

Anahtar Kelimeler

• Agility
• Flexibility
• Foam Rolling
• Speed
• Vibrating

EGZERSİZ ÖNCESİ TİTREŞİMLİ FOAM ROLLER UYGULAMASININ SÜRAT ÇEVİKLİK, DİKEY SIÇRAMA VE ESNEKLİK ÜZERİNE ETKİSİ

Öz

Son yıllarda, kendi kendine miyofasyal gevşetme yöntemi performans ve kondisyon gelişimi için spor salonlarında geleneksel yöntemleri desteklemek için popüler bir teknik haline gelmiştir. Bu güncel teknik foam roller cihazıyla uygulanmaktadır. Foam roller uygulaması egzersiz öncesi ve sonrası yaygın olarak kullanılmaktadır. Klasik veya derin doku foam roller uygulamalarının sürat, çeviklik ve dikey sıçrama performansı üzerindeki etkilerine odaklanan birçok çalışma bulunmaktadır. Bununla birlikte titreşimli foam roller uygulamasının sürat, çeviklik ve dikey sıçrama performansı üzerindeki etkisini gösteren sınırlı çalışmalar bulunmaktadır. Bu çalışmanın amacı, dinamik germeye ek olarak egzersiz öncesi titreşimli foam roller uygulamasının sürat, çeviklik, dikey sıçrama, ve esneklik  üzerine akut etkilerini belirlemektir.  Araştırmaya 14 sağlıklı erkek üniversite öğrencisi (yaş: 21,42±1,62  yıl, boy: 177,82±8,33 cm, ağırlık: 73,79±11,42 kg) gönüllü olarak çalışmaya katılmıştır. Katılımcılar ilk olarak dinamik germe uygulaması, 2 gün sonra da dinamik germeye ek olarak titreşimli foam roller uygulaması gerçekleştirmişlerdir. Uygulamalardan hemen sonra 10 ve 30 m sprint, çeviklik, dikey sıçrama ve esneklik testleri uygulanmıştır. İki protokol sonrası performans değerlerinin karşılaştırmak için Wilcoxon testi kullanılmıştır. İki ölçüm arasındaki korelasyon sınıf içi korelasyon katsayısı ile test edilmiştir. Titreşimli foam roller uygulama sonrasında esneklik değerinde istatistiksel olarak anlamlı artış görülürken (26,40±4,38 cm karşın 23,00±3,91,  p <0,05), 10 m ve 30 m sprint, çeviklik, aktif ve squat sıçrama değerlerinde iki protokol arasında anlamlı fark bulunamamıştır (p>0,05). Egzersiz öncesi titreşimli foam roller uygulaması akut olarak sürat, çeviklik ve dikey sıçrama performansında herhangi bir eksilme olmaksızın esnekliği arttırmaktadır. 

Anahtar Kelimeler

• Titreşim
• Foam Roller
• Çeviklik
• Esneklik
• Sürat
• Titreşim

Kaynakça

1. 1. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance, Eur J Appl Physiol, 2011; 111: 2633-2651.
2. 2. Young WB, Behm DG. Should static stretching be used during a warm-up for strength and power activities?, Strength Cond J, 2002; 24: 33-37.
3. 3. Young WB. The use of static stretching in warm-up for training and competition, Int J Sports Physiol, 2007; 2: 212-216.
4. 4. Bishop D. Warm up I. Sports Med, 2003; 33: 439-454.
5. 5. Norris CM. The complete guide to stretching, Human Kinetics Publishing. 1st ed. Windsor, 1999.
6. 6. Bandy WD, Irion JM, Briggler M. The effect of time and frequency of static stretching on flexibility of the hamstring muscles, Phys Ther, 1997; 77: 1090.
7. 7. Power K, Behm D, Cahill F, Carroll M, Young W. An acute bout of static stretching: effects on force and jumping performance, Med Sci Sports Exerc, 2004; 36: 1389-1396.
8. 8. Behm DG, Button DC, Butt JC. Factors affecting force loss with prolonged stretching, Can J Appl Physiol, 2001; 26: 262-272.

9. 9. Behm DG, Bambury A, Cahill F, Power K. Effect of acute static stretching on force, balance, reaction time, and movement time, Med Sci Sport Exer, 2004; 36: 1397-1402.
10. 10. Behm DG, Bradbury EE, Haynes AT, Hodder JN, Leonard AM, Paddock NR. Flexibility is not related to stretch-induced deficits in force or power, J Sports Sci Med, 2006; 5: 33-42.
11. 11. Behm DG, Kibele A. Effects of differing intensities of static stretching on jump performance, Eur J Appl Physiol, 2007; 101: 587-594.
12. 12. Fowles JR, Sale DG, MacDougall JD. Reduced strength after passive stretch of the human plantarflexors, J Appl Physiol, 2000; 89: 1179-1188.
13. 13. Nelson AG, Allen JD, Cornwell A, Kokkonen J. Inhibition of maximal voluntary isometric torque production by acute stretching is joint-angle specific, Res Q Exercise Sport, 2001; 72: 68-70.
14. 14. Nelson AG, Guillory IK, Cornwell A and Kokkonen J. Inhibition of maximal voluntary isokinetic torque production following stretching is velocity-specific, J Strength Cond Res, 2001; 15: 241-246.
15. 15. Mann DP, Jones MT. Guidelines to the ımplementation of a dynamic stretching program, Strength Cond J, 1999; 21: 53.
16. 16. Faigenbaum AD, Kang J, McFarland J, Bloom JM, Magnatta J, Ratamess NA and Hoffman JR. Acute effects of different warm-up protocols on anaerobic performance in teenage athletes, Pediatr Exerc Sci, 2006; 18: 64-75.
17. 17. Boyle M. Foam Rolling. In: Training and conditioning magazine, E. Frankel, ed. Ithaca, NY:Momentum Media Sports Publishing, 2006. 18. Clark M, Russell A. Self-myofascial release techniques. Integrated Training for the New Millennium, 2009.
18. 19. Curran PF, Fiore RD, Crisco JJ. A comparison of the pressure exerted on soft tissue by 2 myofascial rollers, J Sport Rehabil, 2008; 17: 432-442.
19. 20. Healey KC, Hatfield DL, Blanpied P, Dorfman LR, Riebe D. The effects of myofascial release with foam rolling on performance, J Strength Cond Res, 2014; 28: 61-68.
20. 21. Renan-Ordine R, Alburquerque-SendÍn F, Rodrigues De Souza DP, Cleland JA, Fernández-de-las-Peñas C. Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: a randomized controlled trial, J Orthop Sport Phys, 2011; 41: 43-50.
21. 22. Schroeder AN, Best TM. Is self myofascial release an effective preexercise and recovery strategy? A literature review, Cur Sports Med Reports, 2015; 14: 200-208.
22. 23. Anderson R, Wise D, Sawyer T, Nathanson BH. Safety and effectiveness of an internal pelvic myofascial trigger point wand for urologic chronic pelvic pain syndrome, Clin J Pain, 2011; 27: 764-768.
23. 24. Anderson RU, Wise D, Sawyer T, Glowe P, Orenberg EK. 6-day intensive treatment protocol for refractory chronic prostatitis/chronic pelvic pain syndrome using myofascial release and paradoxical relaxation training, J Urol, 2011; 185(4): 1294-1299.
24. 25. Ma C, Wu S, Li G, Xiao X, Mai M, Yan T. Comparison of miniscalpel-needle release, acupuncture needling, and stretching exercise to trigger point in myofascial pain syndrome, Clin J Pain, 2010; 26: 251-257.
25. 26. Okamoto T, Masuhara M, Ikuta K. Acute effects of selfmyofascial release using a foam roller on arterial function, J Strength Cond Res, 2014; 28: 69-73.
26. 27. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force, J Strength Cond Res, 2013; 27: 812-21.
27. 28. Cardinale M, Bosco C. The use of vibration as an exercise intervention, Exerc Sport Sci Rev, 2003; 31: 3-7.
28. 29. Rittweger J. Vibration as an exercise modality: how it may work, and what its potential might be, Eur J Appl Physiol, 2010; 108: 877-904.
29. 30. Issurin VB. Vibrations and their applications in sport: a review, Journal of Sports Medicine and Physical Fitness, 2005; 45(3): 324.
30. 31. Chaouachi A, Castagna C, Chtara M, Brughelli M, Turki O, Galy O, Chamari K, Behm DG. Effect of warm-ups involving static or dynamic stretching on agility, sprinting, and jumping performance in trained individuals, J Strength Cond Res , 2010; 24: 2001-2011.
31. 32. D'Andrea J. Foam rolling as a novel warm-up technique for anaerobic power activities. Doctoral dissertation, The William Paterson University Of New Jersey, 2016.
32. 33. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters, Int J Sports Phys Ther, 2014; 9: 92-102.
33. 34. Peacock CA, Krein DD, Silver TA, Sanders GJ, Von Carlowitz KPA. An acute bout of self-myofascial release in the form of foam rolling improves performance testing, Int J of Exer Sci, 2014; 7: 202.
34. 35. MacDonald GZ, Button DC, Drinkwater EJ, Behm DG. Foam rolling as a recovery tool after an intense bout of physical activity, Med Sci Sports Exerc, 2014; 46: 131-142.
35. 36. Powers CK, Howley ET. Exercise Physiology (Theory and application to fitness and performance), McGraw-Hill International edition, USA, 2011.
36. 37. Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players, J Strength Cond Res, 2004; 18: 885-888.
37. 38. Barnes MF. The basic science of myofascial release: morphologic change in connective tissue, J Bodyw Mov Ther, 1997; 1: 231-238.
38. 39. Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness, J Strength Cond Res, 2003; 17: 197-208.
39. 40. Schleip R. Fascial plasticity—a new neurobiological explanation: Part 1. J Bodywork Move Ther, 2003; 7 (1): 11-19.
40. 41. Robert E. Self-myofascial release effects on dermal temperature and hamstring flexibility, Indiana State University, ProQuest Dissertations Publishing, 2016.
41. 42. Stone JA. Myofascial release, Athl Ther Today, 2000; 534-35.
42. 43. Barnes MF. The basic science of myofascial release: Morphologic change in connective tissue, J Bodywork Move Ther, 1997; 1: 231-238.