A Literature Review of the Effects of Self-Myofascial Release with a Foam Roller on Human Fascial System and Cardiovascular Function

PURPOSE: Self-myofascial release (SMR) using a foam roller is a popular intervention used to improve flexibility and restore skeletal muscles, fascia, tendons, ligaments and soft-tissue extensibility. However, the mechanism about the effects of SMR on flexibility, delayed onset of muscle soreness and arterial stiffness has not been elucidated. The purpose of this review is to provide basic knowledge for the mechanism about the effects of SMR from a functional and anatomical perspective.METHODS: In this review, we summarized previous studies investigating the effects of SMR which were associated with the human fascial system on flexibility, delayed onset of muscle soreness, arterial stiffness and autonomic nervous system (ANS).RESULTS: SMR with a foam roller can improve flexibility by increasing blood flow and circulation to the soft tissues. Foam rollingrelated mechanisms to increase range of motion or reduce pain include the activation of cutaneous and fascial mechanoreceptors and interstitial afferent nerves that modulate sympathetic/parasympathetic activation as well as the activation of global pain modulatory systems and reflex-induced reductions in muscle and myofascial tone. In addition, SMR with a foam roller may improve arterial stiffness, which was associated with increased circulating level of nitric oxide induced by elevated shear stress on the walls of the blood vessel.CONCLUSIONS: SMR using a foam roller improves flexibility by relaxing tension in skeletal muscles or fascia and may help to improve arterial stiffness and the function of the ANS. We suggest that SMR using a foam roller may help to reduce the risks of cardiovascular disease as a new alternative method.

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Peculiarities of Fencers’ Recovery in Pre-Сompetition Period When Using Foam Roller Massage

Teorìâ ta Metodika Fìzičnogo Vihovannâ ◽

10.17309/tmfv.2019.2.01 ◽

2019 ◽

Vol 19 (2) ◽

pp. 55-63

Author(s):

I. V. Kriventsova ◽

S. A. Pashkevych

Keyword(s):

Muscle Soreness ◽

Daily Life ◽

Delayed Onset Muscle Soreness ◽

Control Group ◽

Foam Rolling ◽

Myofascial Release ◽

Delayed Onset ◽

Competition Period ◽

Test Exercise ◽

The Impact

The purpose of this study was to evaluate the effects of foam rolling on delayed onset muscle soreness (DOMS) and the recovery of fencers’ technical and tactical qualities during a pre-competition period. Materials and methods. The study participants were male fencers (n = 12), SC “Unifeht”, aged 18.77 ± 2.55 years (6 – experimental group (EG), 6 – control group (CG)). The study lasted for two weeks of the pre-competition period. The CG fencers performed a self-myofascial release using a foam roller (BLACKROLL) for 20 minutes five times a week. The EG athletes were given partial restorative massage using a foam roller (10 + 10 minutes) five times a week. To assess the effectiveness of massage treatments, the study subjectively evaluated delayed onset muscle soreness, evaluated the impact of pain on daily life and changes in the parameters of the fencers’ technical and tactical qualities. The Spearman’s rank correlation coefficient (r) was used to roughly estimate the causal relationship between the existing factor and the emergence of the effect. The study compared original characteristics of the groups, using Mann-Whitney tests to compare the distribution of ordinal variables, Kruskal-Wallis and Wilcoxon tests (linked samples). A one-way repeated measures analysis of variance was carried out to estimate the impact of existing factors. Results. For two weeks of using a restorative massage and myofascial release, the study observed a significant increase in the parameters of the fencers’ technical and tactical qualities and a reduction in subjective pain in both groups (p < 0.05). However, the EG athletes had a more positive subjective assessment of delayed onset muscle soreness at the time of survey than the CG members (0.2 ± 0.1 points in comparison with 1.5 ± 0.4; p < 0.05) and a more significant reduction of the impact of pain on daily life (scales of walking ability, normal work at home and outside the home, sleep, p < 0.05). At the same time, in two of the three tests that characterized the fencers’ technical and tactical qualities, the results were significantly higher in the EG (test exercise with thrust: 89.9 ± 2.8% in the CG in comparison with 98.6 ± 4.1% in the EG, and the test exercise with the coach’s occasional task: 88.2 ± 2.1% in the CG in comparison with 95.4 ± 3.8% in the EG, p < 0.05). Conclusions. Massage treatments and self-myofascial release reduce the level of delayed onset muscle soreness, improve the recovery of technical and tactical qualities of fencers and reduce the impact of pain on daily life. The study has proved that foam rolling is effective in fencers’ recovery. This massage technique is relatively accessible, simple and it greatly facilitates a massage therapist’s work.

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The Effects of Self-Myofascial Release Foam Rolling on Muscle Soreness or Pain After Experiencing Delayed Onset Muscle Soreness: A Critically Appraised Topic

International Journal of Athletic Therapy & Training ◽

10.1123/ijatt.2019-0078 ◽

2020 ◽

Vol 25 (6) ◽

pp. 294-298

Author(s):

Corall S. Hjert ◽

Cynthia J. Wright

Keyword(s):

Physical Activity ◽

Muscle Soreness ◽

Delayed Onset Muscle Soreness ◽

Clinical Question ◽

Bottom Line ◽

Acute Bout ◽

Foam Rolling ◽

Myofascial Release ◽

Delayed Onset ◽

Quality Evidence

Focused Clinical Question: Does an acute bout of foam rolling (FR) help reduce delayed onset muscle soreness (DOMS)-related muscle soreness or pain in the first 0–72 hr? Clinical Bottom Line: There is moderate quality evidence to support the use of FR to reduce DOMS-related muscle soreness or pain at 24, 48, and 72 hr post DOMS. There is no evidence to support FR to reduce DOMS-related muscle soreness immediately after physical activity, or that FR before physical activity can prevent muscle soreness or pain.

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