The Effects of Myofascial Release With Foam Rolling on Performance

Abstract

In the last decade, self-myofascial release has become an increasingly common modality to supplement traditional methods of massage, so a masseuse is not necessary. However, there are limited clinical data demonstrating the efficacy or mechanism of this treatment on athletic performance. The purpose of this study was to determine whether the use of myofascial rollers before athletic tests can enhance performance. Twenty-six (13 men and 13 women) healthy college-aged individuals (21.56 ± 2.04 years, 23.97 ± 3.98 body mass index, 20.57 ± 12.21 percent body fat) were recruited. The study design was a randomized crossover design in which subject performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility). Fatigue, soreness, and exertion were also measured. A 2 × 2 (trial × gender) analysis of variance with repeated measures and appropriate post hoc was used to analyze the data. There were no significant differences between foam rolling and planking for all 4 of the athletic tests. However, there was a significant difference between genders on all the athletic tests (p ≤ 0.001). As expected, there were significant increases from pre to post exercise during both trials for fatigue, soreness, and exertion (p ≤ 0.01). Postexercise fatigue after foam rolling was significantly less than after the subjects performed planking (p ≤ 0.05). The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.

Immediate changes in pressure pain threshold in the iliotibial band using a myofascial (foam) roller

“…Participants in this study completed single 60-second bouts rolling the thigh bilaterally (10 minutes overall) following a 10 x 10 back squat program. Healey et al (2014) have also presented an alternative hypothesis for the subjective benefit of foam rolling. These authors suggest the decrease in perceived muscle fatigue with foam rolling may be psychological.…”

“…Healey et al (2014) also used short 30-second bouts on multiple muscle groups and demonstrated no gain in vertical jump height and power, isometric force production, and agility. The equivocal results of these studies suggest that investigation of the physiological effect of the application of a foam roller, beyond increasing ROM, is warranted.…”

The immediate effect of bilateral self myofascial release on the plantar surface of the feet on hamstring and lumbar spine flexibility: A pilot randomised controlled trial

“…The effect of self MTrP release in patients with triceps surae (calf) dysfunction focussing on MTrPs in the gastrocnemius and soleus using a FR in combination with a course of MTrP therapy, has also been investigated (Grieve et al 2013a). The use of a FR is often advocated in clinical practice and by fitness professionals in fields such as yoga and sports (Healey et al 2014;Okamoto et al 2014). Related research using therapist initiated myofascial release (MFR), has been identified in increasing quadriceps and hamstrings ROM (Kuruma et al 2013);chronic lower back pain (Ajimsha et al 2014a) and plantar heel pain (Ajimsha et al 2014b).…”

Comparative Study of the Acute Effects of Two Ways of Myofascia Release on Biceps Femoris and Semitendinosus Muscles After a Romanian Deadlift Exercise

“…Nevertheless, the scientific evidence of the application of the myofascial release therapy is scarce. [1][2][3][4][5][6] Since is complicated to objectify the effects of the therapy and there are different ways to apply it. Nowadays, there are also a numerous ways with different tools to self-release the myofascia after physical exercise that have not been proven enough to be effective.…”