Evaluating the effects of embedded self-massage practice on strength performance: A randomized crossover pilot trial

Abstract

Background Self-administered massage interventions with a roller massager are commonly used as part of warm-ups and post-workout recovery routines. There is yet no clear consensus regarding the practical guidelines for efficient embedded interventions. Objectives The present randomized crossover pilot trial aimed at examining the effects of a rolling intervention with a roller massager embedded within the rests periods of a resistance training protocol. The rolling intervention targeted quadriceps muscles. Setting Participants (n = 14) performed two resistance training protocols expected to elicit momentary muscle failure. The protocol consisted in 10 sets of 10 rest-pause repetitions of back squats, with a poundage set up at 50% of the maximal one-repetition. Two min were allocated to recovery between sets. During the recovery periods, participants completed a rolling routine with a roller massager for 60 s (Roller-massager), or underwent passive recovery (Control). The total workload, concentric power, thigh circumference rate of perceived exertion (RPE) and delayed onset of muscle soreness (DOMS) from 24 h to 120 h after completion of the protocol were the dependent variables. Results Roller-massager was associated with a reduction in total workload (-11.6%), concentric power (-5.1%) and an increase in perceived exertion compared to Control (p < 0.05). Roller-massager was also associated with reduced thigh circumference after the resistance training protocol, indicating reduced muscle swelling, and reduced DOMS 24 h to 120 h post-workout (p < 0.001). Conclusion These findings support that embedded rolling with a roller massager hinders performance and increases effort perception. Embedded interventions may not be suitable during conditioning periods designed to maximize training intensity.

Acute Effects of a Percussive Massage Treatment on Movement Velocity during Resistance Training

“…In addition, different strategies have been proposed to optimize post-exercise recovery and [11] and inter-set recovery during RT; some are based on seeking an optimal recovery time [12], while other aspects related to physical therapy, such as massage, have been proposed for recovery in RT [13]. Recently, the application of foam roller self-massage during lower extremity exercise inter-set rests has been investigated, with findings indicating that the use of this technique hinders performance and increases perceived exertion [14]. In contrast, handheld percussive massage treatment (PT) has gained popularity in the therapeutic and athletic communities in recent years [15,16].…”

Foam Rolling Elicits Neuronal Relaxation Patterns Distinct from Manual Massage: A Randomized Controlled Trial

“…The timing was externally cued by an auditory device to ensure reproducibility. In keeping with the methods emphasized in previous FR experiments [ 7 , 10 ], participants were instructed to regulate the rolling pressure so that the perceived pain would not exceed 7 on a numerical rating scale (NRS) ranging from 0 (“Absence of pain”) to 10 (“Worst possible pain”). The FR routine consisted of unilateral exercises alternatively performed on both legs and bilateral exercises on lower and back muscles.…”

“…MM engages participants in a primarily retroactive mode of action control, whereas FR emphasizes proactive modes of action control (for a comprehensive review, see [ 7 ]). FR has gained popularity in sports and fitness communities and consists of back and forth movements, eliciting pressures and frictions on the soft tissues [ 7 , 8 , 9 , 10 , 11 ]. As MM, FR stimulates proprioceptive organs such as the Golgi tendon organ, Pacinian, Meissner, and Ruffini corpuscles, and interstitial type III and IV receptors [ 12 , 13 , 14 ].…”

“…Behavioral data suggest that both FR and MM have beneficial effects on range of motion and contribute to alleviate muscle pain [ 7 , 9 , 10 , 11 , 16 , 17 ]. Both techniques were found to be associated with decreased tissue stiffness, fibrous adhesions, and scar tissue [ 18 ].…”