The monotonous and strenuous shoulder moving pattern during throwing may result in microtrauma and fibrous adhesions between the layers of fascia among athletes. In the last decade, self myofascial release (SMR) has gained good reputation as a way to treat these adhesions. However, there is limited data demonstrating the effects on upper body performance among athletes. PURPOSE: The purpose was to examine the effects from an acute bout of upper body SMR or from dynamic stretch (DS), on shoulder range of motion (ROM), throwing velocity and throwing accuracy. Also to examine correlations between shoulder ROM and throwing velocity/accuracy and between playing experience (PE) and changes in throwing velocity/accuracy and ROM. METHODS: 20 elite male handball players (age 20 ± 5 years, weight 84 ± 9 kg) were included in the study. The study had an experimental cross-over design in which participants first performed baseline measures. They also performed SMR and DS in two different trials. The trials were supervised and separated by 14 days. During SMR, the athletes performed a series of foam rolling exercises during two minutes for the muscles surrounding the shoulder joint. The same muscles were stretched for two minutes during the DS trial. Directly after foam rolling and DS, shoulder ROM, throwing velocity and throwing accuracy were measured using a gravity reference goniometer, radar gun and a high speed videocamera. ANOVA with repeated measures and t-tests were used to analyze differences between and within groups. RESULTS: There were no statistically significant differences in either shoulder ROM, throwing velocity or throwing accuracy between the three trials. There was a moderate correlation between shoulder extension and mean accuracy (r = 0.62; p = 0.004) after DS. When dividing the group into high and low experienced players, among the players in the PE-low group, the most experienced players elicited the greatest increase in peak throwing velocity after DS (r = 0.58; p = 0.10). Change in peak accuracy showed moderate but conflicting correlations after SMR (r = -0.53; p = 0.09) and DS (r = 0.50; p = 0.11) for the players in the PE-high group, indicating a better result after SMR. CONCLUSION: An acute bout of upperbody SMR does not affect ROM and does not improve throwing velocity or throwing accuracy compared to baseline or DS among elite male handball players. Nor could any correlation between ROM and throwing velocity or throwing accuracy be observed. The associations between PE and throwing performance was inconclusive. Further studies is needed to define if PE should be taken into consideration when using SMR or DS in order to improve throwing performance.

Background: Self-myofascial release is widely used by athletes but the scientific evidence of its supposedly positive effects is limited. This study was conducted to investigate the effects of foam rolling as a warm-up routine in comparison with a dynamic stretching routine and how it may affect the jumping performance among subjects familiar with weight training. Aim: The aim of this study was to investigate the acute effect of foam rolling vs. a standardized dynamic stretch warm-up routine on jumping performance. Method: Twelve subjects, mean (SD) age 25.1 (± 3.0) years, participated in a randomized, controlled, crossover study. All subjects completed a standardized foam rolling (FR) and a dynamic stretch (DS) warm-up routine on separate days of testing. Squat jump (SJ), counter movement jump (CMJ) and loaded counter movement jump (L-CMJ) all performed bilaterally and unilaterally were conducted to investigate the acute effect of the two warm-up routines. A dependent T-test was used to investigate differences between the warm-up routines. Results: A statistical significant difference in favor of the DS was found for SJ performed bilaterally among males (p = 0.009). The mean (SD) jumping height for SJ FR was 35.6 (± 4.7) cm and for SJ DS 37.9 (± 5.2) cm. The male group also improved more in L-CMJ performed on the right leg with an external load of 54kg after DS compared to FR. No other statistical significant differences were found between the two interventions. A near statistical significant difference was found for SJ performed bilaterally for the total sample (p = 0.057) also in favor of the DS. The mean (SD) jumping height for SJ FR was 29.3 (± 8.7) cm and for SJ DS 30.5 (± 9.9) cm. Conclusion: Findings from this study supports a dynamic stretch warm-up routine prior to performing high intensity bilateral plyometrics instead of a foam rolling warm-up routine. However the data was inconsistent and more research with larger sample sizes is needed to further investigate the possible effects of foam rolling as a warm-up routine on jumping performance performed both bilaterally and unilaterally.

In recent years, self-myofascial release has gained popularity as a post-exercise therapeutic technique in regards to alleviating pain or muscle soreness. New developments have led many researchers and practitioners to examine self-myofascial release, in the form of foam rolling, pre-exercise. The effects of foam rolling, in combination with a dynamic warm-up, is not quite understood. Minimal research has been published on this topic. To date, there has been one article that examines how a dynamic warm-up and foam rolling can improve performance. Therefore, the purpose of this study is to determine if an acute bout of foam rolling in the form of self-myofascial release in addition to a dynamic warm-up could improve performance. Fourteen active male and female participants (N = 14; age: 20.931.44; height: 68.043.21, weight: 80.0922.82, BMI: 26.47 5.89) with no prior experience foam rolling volunteered to engage in this counterbalanced, within-subjects design. Participants engaged in experimental condition groups: a general warm-up (GW) group, a dynamic warm-up (DYN) group, and a foam rolling (FM) group. Following each condition, participants performed a series of performance tests. One-way repeated measures ANOVA was conducted to compare the effect of the independent variable (group: general warm-up, dynamic warm-up, and foam rolling group) on the dependent variable (scores: flexibility, vertical jump, standing long jump, and sprint scores) to determine if significant differences exist. When the omnibus F-test statistic was significant, pairwise comparisons using Sidak comparisons were performed. The data indicated that the foam rolling group showed significant differences in flexibility and power (specifically in the standing long jump) when compared to a general or dynamic warm-up. Furthermore, no significant differences were found in the vertical jump or the speed test among the three groups. The results suggest that total-body foam rolling session may be valuable for improvements in certain aspects of performance. Implications from this study suggest foam rolling can be used before a workout routine.

To assess acute performance-related effects of foam rolling, this study investigated the immediate effects of a standard foam rolling protocol on explosive strength of the plantarflexors and alpha motor neuron excitability in the soleus. Explosive strength was measured via vertical jump height (JUMP) and the Reactive Strength Index (RSI) obtained from a single leg drop jump. Alpha motor neuron excitability was measured by H reflex amplitude as H wave to M wave ratio (HM) obtained from the soleus muscle. JUMP and RSI measures were analyzed from nineteen subjects (12 male, 7 female) HM data were analyzed from 15 subjects (9 male, 6 female). Subjects attended one day of practice and instruction for the single leg drop jump and one day for data collection. One leg was randomly assigned to be the test leg (FL) and the other as the control (NL). The reported dominant leg and gender were also recorded for each subject. Subjects performed two single leg drop jumps per leg from a box height of 30 cm and then 10 soleus H reflexes were obtained. The intervention, which followed standard professional guidelines, consisted of 2.5 minutes of foam rolling for the FL and rest for the NL, followed by a 5 minute warm up on a cycle ergometer. The best jump and the average HM ratio were chosen for analysis. For each variable a post/pre ratio was calculated for statistical analysis. A 2x2x2 factor ANOVA with repeated measures on both factors was used for each variable. Analysis revealed no statistically significant differences for any of the variables, either as main effects or any of the interaction effects. Subjects trended towards a slightly larger post-intervention decrease in JUMP and RSI for the FL than the NL but this was not significant. It was concluded that a 2.5 minute intervention of foam rolling had no acute effect on explosive strength of the plantarflexors or alpha motor neuron excitability of the soleus. / text

Background: Foam rolling (FR) is a promising new trend in the world of resistance training, sports and  athletics. It is often used as a warm up activity as a substitute or addition to  stretching modalities such as static stretching (SS). The proposed benefits behind FR is that it can lead to  both acute and chronic increases in performance and flexibility. Aim: The aim of this study was to investigate the effects of two different warm­up intervention protocols  of the hamstrings musculature on: 1) Performance in the bilateral standing long jump 2) Flexibility in a  supine active­knee­extension test. Method: The study consisted of sixteen male participants who were all healthy adult recreational athletes.  The two different interventions were, a) Static Stretching protocol (SS) and b) a Foam Rolling protocol  (FR). These were compared to a baseline warm up (BLWU). The SS consisted of 1 x 30 seconds of active  SS using the lying supine active­knee­extension position after a short warm­up. The FR consisted of 1  bout of 30 seconds of FR of the hamstrings musculature of each leg after a short warm­up. BLWU  consisted of a short warm­up (5 submaximal bilateral standing long jumps). Performance was measured  using a bilateral standing long jump test. Flexibility was measured with a goniometer using a lying supine active ­knee­ extension test. The student’s t­test was used to study differences between and within groups (BLWU, SS, FR). Results: No differences between BLWU and Post­SS (p=0.89) as well as BLWU compared to Post­FR (p=0.86) was detected for performance. However, an increase in flexibility was shown favoring Post­SS over BLWU (p=0.021) as well as Post­FR over BLWU (p=0.045). No significant difference was seen  between changes in the Post­SS and Post­FR groups in either performance or flexibility (p=0.887 and  p=0.944 respectively). Conclusion: It seems that both SS and FR are similarly viable and effective methods for acute increases  in flexibility in the active­knee­extension test without subsequent decreases in performance of the bilateral standing long jump.

The thesis deals with the evaluation of the influence of foam rolling on selected parameters of somatosensory perception (pressure-algic threshold, vibrotactile sensation). The theoretical part discusses fascial tissue, summarizes the current knowledge of foam rolling and focuses on the mechanisms of pain and vibrotactile sensation. The research part consists of a randomized blind study on a group of 15 healthy probands (11 women, 4 men), which evaluates the effect of foam rolling. The effect is objectivized by pressure algometry and vibrametry on the m. rectus femoris and m. biceps femoris of both lower limbs (measured before and after therapy). The value of the pressure pain threshold (PPT) increased after foam rolling. Vibrotactile threshold (VT) was lower after foam rolling than before its use, which means that vibrotactile sensitivity was increased. The results show that these changes do not occur only in the interventioned m. rectus femoris, but some changes in parameters can be found in other muscles as well. Keywords fascial tissues, foam rolling, pressure algometry, pressure pain treshold, PPT, vibrametry, somatosensory system, nociception, diffuse noxious inhibitory control, DNIC