EFEKTI SAMOMASAŽE PENASTIM VALJKOM (FOAM-ROLLER) NA FLEKSIBILNOST I DRUGE MOTORIČKE SPOSOBNOSTI – PREGLED NAJNOVIJIH ISTRAŽIVANJA
Sažetak
U poslednjoj deceniji, samomasaža mišićne fascije primenom penastog valjka (eng. Foam-roller - FR) postala je sve češći način dopunjavanja tradicionalnih metoda tretmana mekog tkiva, dok je veliki broj sportista i rekreativaca koristi kao sredstvo u zagrevanju, odnosno opuštanju nakon treninga. Uzimajući u obzir aktuelnost teme među istraživačima, trenerima i fizioterapeutima, cilj ovog rada bio je da se izvrši pregled i sistematizacija najnovijih istraživanja o efektima primene penastog valjka na motoričke sposobnosti. Pretraga literature sprovedena je koristeći sledeće baze podataka: Google Scholar, PubMed, ScienceDirect. Ključne reči na osnovu kojih je izvršena pretraga: foam rolling, self-myofascial release, fascia, flexibility, ROM, motor ability, muscle soreness, muscle performance. Selekcija članaka izvršena na osnovu sledećih kriterijuma: 1) publikacije napisane na engleskom jeziku i objavljene u periodu 2019-2022. godina; i 2) originalni naučni članci fokusirani na ispitivanje efekata masaže mekog tikva primenom FR na pokretljivost zglobova, motoričke sposobnosti (jačina, snaga, brzina, ravnoteža i dr.), akutni bol u mišićima, odloženu bolnu osetljivost mišića. Nalazi najnovijih istraživanja potvrđuju ranija saznanja da se pomoću FR može kratkoročno, pozitivno uticati na fleksibilnost i ROM, dok su nalazi u vezi uticaja na jačinu mišića, eksplozivnu snagu i ravnotežu dvosmisleni. Pored toga, zabeleženo je da ovakav tretman može odložiti pojavu zamora, odnosno ublažiti bolnu osetljivost mišića nakon intenzivnog napora. Iako je penasti valjak već dugo u upotrebi i u sportu i u rehabilitaciji, zbog heterogenosti metoda u studijama i dalje nema zvanične preporuke o optimalnoj načinu primene ovih rekvizita (trajanje tretmana, pritisak i kadenca, odnosno frekvencija vibriranja ukoliko se koristi takav valjak).
Reference
1. Adamczyk, J. G., Gryko, K., & Boguszewski, D. (2020). Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention? PLoS ONE, 15(6). https://doi.org/10.1371/journal.pone.0235195>
2. Alonso-Calvete, A., Lorenzo-Martínez, M., Padrón-Cabo, A., Pérez-Ferreirós, A., Kalén, A., Abelairas-Gómez, C., & Rey, E. (2022). Does Vibration Foam Roller Influence Performance and Recovery? A Systematic Review and Meta-analysis. Sports Medicine – Open, 8(1). https://doi.org/10.1186/s40798-022-00421-2>
3. Alonso-Calvete, A., Padrón-Cabo, A., Lorenzo-Martínez, M., & Rey, E. (2021). Acute Effects of Foam Rolling on Blood Flow Measured by Ultrasonography in Soccer Players. Journal of Strength and Conditioning Research, 35(11). https://doi.org/10.1519/JSC.0000000000004125>
4. Behara, B., & Jacobson, B. H. (2017). Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division i Linemen. Journal of Strength and Conditioning Research, 31(4). https://doi.org/10.1519/JSC.0000000000001051>
5. Behm, D. G., Alizadeh, S., Hadjizadeh Anvar, S., Mahmoud, M. M. I., Ramsay, E., Hanlon, C., & Cheatham, S. (2020). Foam Rolling Prescription: A Clinical Commentary. Journal of strength and conditioning research, 34(11). https://doi.org/10.1519/JSC.0000000000003765>
6. Bushell, J. E., Dawson, S. M., & Webster, M. M. (2015). Clinical relevance of foam rolling on hip extension angle in a functional lunge position. Journal of Strength and Conditioning Research, 29(9). https://doi.org/10.1519/JSC.0000000000000888>
7. Chang, T. T., Li, Z., Zhu, Y. C., Wang, X. Q., & Zhang, Z. J. (2021). Effects of Self-Myofascial Release Using a Foam Roller on the Stiffness of the Gastrocnemius-Achilles Tendon Complex and Ankle Dorsiflexion Range of Motion. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.718827>
8. Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects 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 Physical Therapy, 10(6).
9. Cheatham, S. W., & Stull, K. R. (2018). Roller massage: a commentary on clinical standards and survey of physical therapy professionals - part 1. International Journal of Sports Physical Therapy, 13(4). https://doi.org/10.26603/ijspt20180763>
10. Cheatham, S. W., & Stull, K. R. (2019). Roller massage: Comparison of three different surface type pattern foam rollers on passive knee range of motion and pain perception. Journal of Bodywork and Movement Therapies, 23(3). https://doi.org/10.1016/j.jbmt.2019.05.002>
11. Couture, G., Karlik, D., Glass, S. C., & Hatzel, B. M. (2015). The Effect of Foam Rolling Duration on Hamstring Range of Motion. The Open Orthopaedics Journal, 9(1). https://doi.org/10.2174/1874325001509010450>
12. de Benito, A. M., Valldecabres, R., Ceca, D., Richards, J., Igual, J. B., & Pablos, A. (2019). Effect of vibration vs non-vibration foam rolling techniques on flexibility, dynamic balance and perceived joint stability after fatigue. PeerJ, 2019(11). https://doi.org/10.7717/peerj.8000>
13. Findley, T., Chaudhry, H., Stecco, A., & Roman, M. (2012). Corrigendum to “Fascia research - A narrative review”, Journal of Bodywork and Movement Therapies, 16(2), 67-75. https://doi.org/10.1016/j.jbmt.2012.02.006>
14. Folli, A., Ghirlanda, F., Cescon, C., Schneebeli, A., Weber, C., Vetterli, P., & Barbero, M. (2021). A single session with a roller massager improves hamstring flexibility in healthy athletes: a randomized placebo-controlled crossover study. Sport Sciences for Health, 17(3). https://doi.org/10.1007/s11332-021-00737-8>
15. Fonta, M., Tsepis, E., Fousekis, K., & Mandalidis, D. (2021). Acute effects of static self-stretching exercises and foam roller self-massaging on the trunk range of motions and strength of the trunk extensors. Sports, 9(12). https://doi.org/10.3390/sports9120159>
16. García-Gutiérrez, M. T., Guillén-Rogel, P., Cochrane, D. J., & Marín, P. J. (2018). Cross transfer acute effects of foam rolling with vibration on ankle dorsiflexion range of motion. Journal of Musculoskeletal Neuronal Interactions, 18(2).
17. Gatt, A., Agarwal, S. P., & Zito, P. (2018). Anatomy, Fascia Layers. StatPearls.
18. Healey, K. C., Hatfield, D. L., Blanpied, P., Dorfman, L. R., & Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. Journal of Strength and Conditioning Research, 28(1). https://doi.org/10.1519/JSC.0b013e3182956569>
19. Immediate Effect of Vibrating Foam Roller on the EMG Amplitude of Muscle Hamstring of Healthy Subject with Hamstring Tightness. (2021). Indian Journal of Forensic Medicine & Toxicology. https://doi.org/10.37506/ijfmt.v15i3.15594>
20. Junker, D., & Stöggl, T. (2019). The training effects of foam rolling on core strength endurance, balance, muscle performance and range of motion: A randomized controlled trial. Journal of Sports Science and Medicine, 18(2).
21. Krause, F., Wilke, J., Niederer, D., Vogt, L., & Banzer, W. (2017). Acute effects of foam rolling on passive tissue stiffness and fascial sliding: Study protocol for a randomized controlled trial. Trials, 18(1). https://doi.org/10.1186/s13063-017-1866-y>
22. Laffaye, G., Da Silva, D. T., & Delafontaine, A. (2019). Self-Myofascial Release Effect With Foam Rolling on Recovery After High-Intensity Interval Training. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.01287>
23. Lim, J. H., & Park, C. B. (2019). The immediate effects of foam roller with vibration on hamstring flexibility and jump performance in healthy adults. Journal of Exercise Rehabilitation, 15(1). https://doi.org/10.12965/jer.1836560.280>
24. Lim, J. H., Park, C. B., & Kim, B. G. (2019). The effects of vibration foam roller applied to hamstring on the quadriceps electromyography activity and hamstring flexibility. Journal of Exercise Rehabilitation, 15(4). https://doi.org/10.12965/jer.1938238.119>
25. Lopez-Samanes, A., Del Coso, J., Hernández-Davó, J. L., Moreno-Pérez, D., Romero-Rodriguez, D., Madruga-Parera, M., Muñoz, A., & Moreno-Pérez, V. (2021). Acute effects of dynamic versus foam rolling warm-up strategies on physical performance in elite tennis players. Biology of Sport, 38(4). https://doi.org/10.5114/biolsport.2021.101604>
26. Macdonald, G. Z., Button, D. C., Drinkwater, E. J., & Behm, D. G. (2014). Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and Science in Sports and Exercise, 46(1). https://doi.org/10.1249/MSS.0b013e3182a123db>
27. Martínez-Cabrera, F. I., & Núñez-Sánchez, F. J. (2016). Acute Effect of a Foam Roller on the Mechanical Properties of the Rectus Femoris Based on Tensiomyography in Soccer Players. International Journal of Human Movement and Sports Sciences, 4(2). https://doi.org/10.13189/saj.2016.040203>
28. Miller, J. K., & Rockey, A. M. (2006). Foam Rollers Show No Increase in the Flexibility of the Hamstring Muscle Group. UW-L Journal of Undergraduate Research.
29. Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of foam rolling and static stretching on passive hip-flexion range of motion. Journal of Sport Rehabilitation, 23(4). https://doi.org/10.1123/jsr.2013-0025>
30. Murray, A. M., Jones, T. W., Horobeanu, C., Turner, A. P., & Sproule, J. (2016). Sixty seconds of foam rolling does not affect functional flexibility or change muscle temperature in adolescent athletes. International Journal of Sports Physical Therapy, 11(5).
31. Nakamura, M., Onuma, R., Kiyono, R., Yasaka, K., Sato, S., Yahata, K., Fukaya, T., & Konrad, A. (2021). The acute and prolonged effects of different durations of foam rolling on range of motion, muscle stiffness, and muscle strength. Journal of Sports Science and Medicine, 20(1). https://doi.org/10.52082/jssm.2021.62>
32. Pearcey, G. E. P., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1). https://doi.org/10.4085/1062-6050-50.1.01>
33. Ridha, A. A., Nugraheni, N., & Subadi, I. (2021). Immediate Effect of Vibrating Foam Roller on the EMG Amplitude of Muscle Hamstring of Healthy Subject with Hamstring Tightness. Indian Journal of Forensic Medicine & Toxicology, 15(3). https://doi.org/10.37506/ijfmt.v15i3.15594>
34. Romero-Moraleda, B., González-García, J., Cuéllar-Rayo, Á., Balsalobre-Fernández, C., Muñoz-García, D., & Morencos, E. (2019). Effects of vibration and non-vibration foam rolling on recovery after exercise with induced muscle damage. Journal of Sports Science and Medicine, 18(1).
35. Ruggieri, R. M., Coburn, J. W., Galpin, A. J., & Costa, P. B. (2021). Effects of a vibrating foam roller on ipsilateral and contralateral neuromuscular function and the hamstrings-to-quadriceps ratios. International Journal of Exercise Science, 14(1).
36. Santana, H. G., Lara, B., Almeida Da Silva, F. C., Medina Eiras, P., Paz, G. A., Willardson, J. M., & Miranda, H. (2021). Total training volume and muscle soreness parameters performing agonist or antagonist foam rolling between sets. Sports, 9(5). https://doi.org/10.3390/sports9050057>
37. Schroeder, A. N., & Best, T. M. (2015). Is self myofascial release an effective preexercise and recovery strategy? A literature review. Current Sports Medicine Reports, 14(3). https://doi.org/10.1249/JSR.0000000000000148>
38. Seever, T. C., Mason, J., & Zech, A. (2022). Chronic and Residual Effects of a Two-Week Foam Rolling Intervention on Ankle Flexibility and Dynamic Balance. Frontiers in Sports and Active Living, 4. https://doi.org/10.3389/fspor.2022.799985>
39. Sulowska-Daszyk, I., & Skiba, A. (2022). The influence of self-myofascial release on muscle flexibility in long-distance runners. International Journal of Environmental Research and Public Health, 19(1). https://doi.org/10.3390/ijerph19010457>
40. Tsai, W. C., & Chen, Z. R. (2021). The acute effect of foam rolling and vibration foam rolling on drop jump performance. International Journal of Environmental Research and Public Health, 18(7). https://doi.org/10.3390/ijerph18073489>
41. Wiewelhove, T., Döweling, A., Schneider, C., Hottenrott, L., Meyer, T., Kellmann, M., Pfeiffer, M., & Ferrauti, A. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in Physiology, 10(Apr). https://doi.org/10.3389/fphys.2019.00376>
42. Yanaoka, T., Yoshimura, A., Iwata, R., Fukuchi, M., & Hirose, N. (2021). The effect of foam rollers of varying densities on range of motion recovery. Journal of Bodywork and Movement Therapies, 26. https://doi.org/10.1016/j.jbmt.2020.09.002>
43. Zügel, M., Maganaris, C. N., Wilke, J., Jurkat-Rott, K., Klingler, W., Wearing, S. C., Findley, T., Barbe, M. F., Steinacker, J. M., Vleeming, A., Bloch, W., Schleip, R., & Hodges, P. W. (2018). Fascial tissue research in sports medicine: From molecules to tissue adaptation, injury and diagnostics: Consensus statement. British Journal of Sports Medicine, 52(23). https://doi.org/10.1136/bjsports-2018-099308>