Aktuell forskingsstatus av Foam Rolling
“I have to confess that I firstly underestimated the efficacy of myofascial self treatments with BLACKROLL® products. Today I suppose that a rather big part of the documented successes can be accredited to the concept of self-efficacy. The patient is not passively lying down waiting for his or her treatment but is put into an active role. In many cases this is very important in terms of a sustainable success.”
3 “SYSTEMATIC REVIEWS”
Today there are three systematic reviews focused on foam rolling. These were published in short succession over the last few months. Other than with single case studies systematic reviews compare already published studies and are therefore able to give an overview as well as interpret the singular results. This happens by use of a transparent code. In the hierarchic medical system which is based on hard evidence these studies are granted a huge relevance and reliability.
- Beardsley, Skarabot 2015: Effects of self-myofascial release: A systematic review (=hohes Evidenz-Niveau), International Journal of Sports and Physio Therapy2015 Apr; 10(2): 203–212.
“SMFR appears to have a range of potentially valuable effects for both athletes and the general population, including increasing flexibility and enhancing recovery.”
- Schroeder et al. 2015: Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. Curr Sports Med Reports 14(3):2 00-208.
- Cheatham et al. 2015: The effect of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. Int J Sports Phys Ther 10(6): 827-38.
All three systematic reviews came to the same three conclusions:
1.) Mobility: Foam rolling with for example a BLACKROLL® does support mobility of joints – at least for a short period. The effects affiliated with foam rolling are comparable with the effects of classic stretching, done over a similar amount of minutes.
2.) Athletic performances: Other than classic stretching, foam rolling for example with a BLACKROLL® does not cause negative repercussions in terms of athletic performances right after the exercises. It even does not affect performances rooted in high speed strength and quickness.
3.) Regeneration: Foam rolling with for example a BLACKROLL® stimulates regeneration after an intense athletic strain increasing and fastening regenerative processes. The so called muscle ache (recently also called fascia ache) can be reduced and shortened by myofascial self treatments.
Oversikt over noen aktuelle studier
- Beardsley 2015: Foam rolling and self-myofascial release, Strength & Conditioning Research Guter Studien-Überblick zum Rollentraining und zur SMT.
- Beardsley, Skarabot 2015: Effects of self-myofascial release: A systematic review (=hohes Evidenz-Niveau), International Journal of Sports and Physio Therapy2015 Apr; 10(2): 203–212. “SMFR appears to have a range of potentially valuable effects for both athletes and the general population, including increasing flexibility and enhancing recovery.”
- Bradbury-Squires et al. 2015: Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Journal of Athletic Training 2015;50:133–140. “Roller massage was painful and induced muscle activity, but it increased knee-joint ROM and neuromuscular efficiency during a lunge.”
- Bushell, J.E et al. 2015: Clinical relevance of foam rolling on hip extension angle in a functional lunge position. Strength & Conditioning Research 2015;29:2397–2403 (Publish Ahead of Print). “Foam rolling received positive reception and perceived improvements in hip extension. The findings indicate that repeated foam rolling is beneficial, both objectively and subjectively, for increasing range of motion immediately preceding a dynamic activity.”
- Chan et al. 2015: Short-term effects of self-massage combined with home exercise on pain, daily activity, and autonomic function in patients with myofascial pain dysfunction syndrome. Journal of Physical Therapy Science 2015;27:217–221. “Treatment with physical modalities plus combination of self-massage and home exercise is more effective than the physical modalities treatment alone.”
- Cheatham et al. 2015:The effect 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 and Physio Therapy 10(6): 827-38.
“The results of this analysis suggests that foam rolling and roller massage may be effective interventions for enhancing joint ROM and pre and post exercise muscle performance.”
- Ebrahim, A.W. et al. 2013: The effect of foam roller exercise and nanoparticle in speeding healing of sport injuries. Journal of American Science 2013; 9:450–458. “The increase of flexibility variables indicated a positive effect of foam roller exercise, drug (Omega 3,6,9,vitaminE ) of the specificity principle applied, taking account the individual variations.”
- Healey et al. 2014: The effects of myofascial release with foam rolling on performance, Strength & Conditioning Research 2014; 28(1): 69-73 Die Selbstmassage mit der Schaumstoffrolle erhöht die Durchblutung sowie die Ausschüttung des gasförmigen Botenstoffes Stickoxid (gilt hier als sehr positiv für die Regeneration) in dem behandelten Gewebe. “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.”
- Grieve et al. 2015: 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. Journal of Bodywork and Movement Therapies 2015;19:544–552. “An immediate clinical benefit of SMR on the flexibility of the hamstrings and lumbar spine was indicated and suggestions for methodological improvements may inform future research.”
- Jay et al. 2014:. Specific and crossover effects of massage for muscle soreness: randomized controlled trial. International Journal of Sports and Physio Therapy 2014;9:82–91 “Massage with a roller device reduces muscle soreness and is accompanied by a higher PPT of the affected muscle.”
- Kim et al. 2014: Effect of self-myofascial release on reduction of physical stress: a pilot study. Journal of Physical Therapy Science 2014;26:1779–1781. “The Self-myofascial release induced with a foam roller did not affect the reduction of stress.”
- MacDonald et al 2014: Foam rolling as a recovery tool after an intense bout of physical activity. Medical Science Sports Exercises. 2014;46:131–142. “The most important findings of the present study were that FR was beneficial in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM in comparison with control.”
- MacDonald et al. 2013: An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research 2013; 27(3): 812–821 “In conclusion, an acute bout of SMR of the quadriceps was an effective treatment to acutely enhance knee joint ROM without a concomitant deficit in muscle performance.”
- Mohr et al. 2014: Effect of foam rolling and static stretching on passive hip-flexion range of motion. Journal of Sport and Rehabilitation. 2014;23:296–299. “Our results support the use of a foam roller in combination with a static-stretching protocol. If time allows and maximal gains in hip-flexion ROM are desired, foam rolling the hamstrings muscle group before static stretching would be appropriate in noninjured subjects who have less than 90° of hamstring ROM.”
- Okamoto et al. 2014: Acute effects of self-myofascial release using a foam roller on arterial function. Journal of Strength and Conditioning Research 2014;28:69–73 “These results indicate that SMR using a foam roller reduces arterial stiffness and improves vascular endothelial function.”
- Pearcey et al. 2014: Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training 2014;50:5–13. “Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.”
- Rivet et Pronko 2016: Biomechanical Study Reports Significant Improvements in Athletic Performance Following Use of HYPERICE’s VYPER “In the study, Rivet and Pronko found that the VYPER system, which combines auto-massage and vibration, is a major asset in muscle relaxation.”
- Schroeder et al. 2015: Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. Current Sports Medicine Reports 14(3):2 00-208.
“SMR appears to have a positive effect on range of motion and soreness/fatigue following exercise.”
- Škarabot et al 2015: Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. International Journal of Sports and Physio Therapy 2015;1:203–21 “FR, SS and FR+SS all lead to acute increases in flexibility and FR+SS appears to have an additive effect in comparison with FR alone. All three interventions (FR, SS and FR+SS) have time courses that lasted less than 10 minutes.”
Flere linker med mer informasjon :
Anatomy trains – Thomas Myers
Fascia in Sport and Movement – R.Schleip e.a.
Supple Leopard – Kelly Starret
Yoga: Fascia Anatomy and Movement – Joanna Avison