Foam Rolling Research Articles

Acute Effects of Vibration Foam Rolling Warm-Up on Jump and Flexibility Asymmetry, Agility and Frequency Speed of Kick Test Performance in Taekwondo Athletes

The effect of asymmetry on flexibility and jump in taekwondo athletes and the influence of vibration foam rolling on asymmetry and frequency speed of kick test has not been examined. This study examined the effects of three warm-up protocols on subsequent sports performance in elite male taekwondo athletes. Fifteen elite male taekwondo athletes (20.63 ± 1.18 years) completed three warm-up protocols in a randomized order: general warm-up [GW], GW with vibration foam rolling [GW + VR], and GW with double VR for the weaker leg [GW + double VR]), was delivered before the subsequent tests: flexibility, single-leg countermovement jump (CMJ), 505 agility, hexagon test, and multiple frequency speed of kick tests (FSKTs). Relative to GW, the GW + VR significantly improved the hexagon test (GW + VR = 11.60 ± 1.01 s; GW = 12.80 ± 1.58 s). In addition, the GW + VR and GW + double VR yielded greater kick numbers in FSKT 5 (GW + VR = 21.13 ± 1.96 reps; GW + double VR = 20.93 ± 1.67 reps; GW = 19.27 ± 1.62 reps) and a higher kick decrement index (GW + VR = 5.45 ± 2.57%; GW + double VR = 5.88 ± 3.22%; GW = 9.54 ± 5.00%). However, the GW + VR and GW + double VR did not significantly improve the flexibility and CMJ asymmetry performance. The GW + VR is more beneficial for warming up than the GW is among male collegiate taekwondo athletes.

Comparison Between Foam Rolling With and Without Vibration on Passive and Active Plantar Flexor Muscle Properties.

Nakamura, M, Sato, S, Kiyono, R, Yoshida, R, Yasaka, K, Yahata, K, and Konrad, A. Comparison between foam rolling with and without vibration on passive and active plantar flexor muscle properties. J Strength Cond Res XX(X): 000-000, 2021-Although foam rolling interventions with and without vibration have been used to increase flexibility in the field of sports, their effects on passive and active properties remain unclear. Hence, this study aimed to investigate the effects of foam rolling interventions on range of motion (ROM), shear elastic modulus, plantar flexor muscle strength, and jump performance. This randomized, controlled, crossover study included 16 healthy male subjects who visited the laboratory 3 times (control condition, foam rolling condition, and vibration foam rolling condition), each with an interval of >72 hours. In both foam rolling and vibration foam rolling conditions, subjects were instructed to perform 60-second bouts of intervention for 3 sets, with 30-second rest between each set. In the vibration foam rolling condition, the intensity of vibration was set at a frequency of 48 Hz. Dorsiflexion (DF) ROM, shear elastic modulus, plantar flexor muscle strength, and drop jump height were determined before and after the rolling intervention. Our results showed a similar increase in dorsiflexion range of motion (p < 0.01, d = 0.51; p < 0.01, d = 0.65, respectively) and passive torque at dorsiflexion range of motion (p = 0.02, d = 0.51 and p < 0.01, d = 0.65, respectively) after foam rolling and vibration foam rolling. Medial gastrocnemius shear elastic modulus decreased only after vibration foam rolling (p < 0.01, d = 0.44). No significant main effects of time were observed in maximal voluntary isometric contraction torque (F = 2.0, p = 0.15, = 0.119) and drop jump height (F = 1.5, p = 0.24, = 0.091) after both interventions. Maximal voluntary concentric contraction torque showed a significant main effect of time (F = 7.59, p = 0.02, = 0.336). However, only after foam rolling, the maximal voluntary concentric contraction torque significantly decreased (p = 0.01, d = 0.39). Our results suggest that vibration foam rolling effectively alters passive muscle properties without decreasing muscle strength and performance.

Acute Effects of Foam Rolling on Blood Flow Measured by Ultrasonography in Soccer Players.

Alonso-Calvete, A, Padrón-Cabo, A, Lorenzo-Martínez, M, and Rey, E. Acute Effects of Foam Rolling on Blood Flow Measured by Ultrasonography in Soccer Players. J Strength Cond Res 35(11): 3256-3259, 2021-In recent years, foam rolling (FR) has become a popular device for recovery to increase range of motion and decrease pain after sport practice and competition. However, there is little evidence about the underlying physiological effects of FR, specifically in blood flow parameters. Thus, the aim of this study was to analyze acute effects of FR on blood flow parameters (maximal velocity and maximal volume) measured by Doppler ultrasonography in soccer players. Twelve soccer players were assessed in 3 different situations: pre-FR intervention, immediately after FR intervention, and 30 minutes after FR intervention. The femoral artery was measured in the dominant leg with subjects in horizontal lying position. Before the intervention, subjects completed one familiarization session with FR. The FR intervention consisted of 2 sets, each with 45 seconds of FR and 15 seconds of rest between sets with a high-density foam roller in quadriceps, hamstrings, and iliotibial band. Results showed a significant increase in both maximal velocity (p < 0.001; effect size [ES] = 0.81) and maximal volume (p = 0.001; ES = 1.73) after intervention in comparison with pretest, but after 30 minutes, there were no significant differences. Therefore, this increase of the blood flow could promote important advantages for postexercise recovery, suggesting an acute effect that may contribute to the understanding of local physiological mechanism of FR.

Comparison of cryotherapy and foam rolling on performance and lactate levels in futsal athletes

The use of Cryotherapy and Foam rolling methods is considered to speed up the post-exercise recovery process. However, so far there have been no studies comparing the two methods, thus the aim of this study was to compare the Cryotherapy and Foam rolling methods on performance and lactate levels in futsal athletes. This study uses an experimental method with a one-way crossover design pretest-posttest approach. The total subjects were 16 Amateur Futsal Players with an average age, 20.25 ± 1.23 years; height, 168.87 ± 2.02 cm; and weight, 54.61 ± 1.94 kg; BMI, 19.16 ± 1.01 kg/m-2. The results showed that foam rolling and cryotherapy had no effect on physical performance, but both methods could significantly reduce lactate levels. However, in this case the foam rolling method showed an improvement in the 20-meter sprint which was better than cryotherapy. Thus, the results of this study provide a recommendation for futsal athletes to use foam rolling in the post-exercise recovery process.

Is “Delayed Onset Muscle Soreness” a False Friend? The Potential Implication of the Fascial Connective Tissue in Post-Exercise Discomfort

Strenuous and unaccustomed exercise frequently lead to what has been coined “delayed onset muscle soreness” (DOMS). As implied by this term, it has been proposed that the associated pain and stiffness stem from micro-lesions, inflammation, or metabolite accumulation within the skeletal muscle. However, recent research points towards a strong involvement of the connective tissue. First, according to anatomical studies, the deep fascia displays an intimate structural relationship with the underlying skeletal muscle and may therefore be damaged during excessive loading. Second, histological and experimental studies suggest a rich supply of algogenic nociceptors whose stimulation evokes stronger pain responses than muscle irritation. Taken together, the findings support the hypothesis that DOMS originates in the muscle-associated connective tissue rather than in the muscle itself. Sports and fitness professionals designing exercise programs should hence consider fascia-oriented methods and techniques (e.g., foam rolling, collagen supplementation) when aiming to treat or prevent DOMS.

AMPUTE FUTBOLCULARDA FARKLI FREKANS SEVİYELERİNDE UYGULANAN FOAM ROLLER’IN NORMAL EKLEM HAREKETİ ÜZERİNE AKUT ETKİSİ

More than one method has been developed to increase flexibility. One of these methods is foam rolling applications. Although they have different forms, vibrating foam rollers have different frequencies. This study aims to determine the effects of foam roller application applied at different frequency levels on flexibility. Twenty male amputee athletes participating in the study were randomly divided into two groups. Then the flexibility levels of the players were evaluated. After the measurement, vibrating foam rollers with a frequency of 32 Hz and 62 Hz were applied to the 1st and 2nd groups, respectively. Finally, the flexibility measurement was repeated. For the data analysis, 2x2 repeated measures ANOVA was used. As a result of the analyses performed to determine the changes in the range of motion, the main time effect was found to be significant (p

Sex Differences in the Mechanical and Neurophysiological Response to Roller Massage of the Plantar Flexors.

Self-massage using foam rollers, sticks, or balls has become a popular technique to enhance joint range of motion (ROM). Although increases are reported to be larger in females than males, the mechanisms of this observation are unclear. The present study aimed to investigate the effect of roller massage (RM) on ROM, passive tissue stiffness, and neurophysiological markers as a function of sex. Males (n = 15, 22.8 ± 2.9 yrs.) and females (n = 14, 21.1 ± 0.7 yrs.) performed three 60-second bouts of calf RM. Outcomes assessed pre-, and post-intervention included passive dorsiflexion (DF) ROM, passive tissue stiffness, passive torque, DF angle at the first stretch sensation, shear elastic modulus, and spinal excitability. DF ROM (+35.9 %), passive torque at DF ROM (+46.4 %), DF angle at first stretch sensation (+32.9 %), and pain pressure threshold (+25.2 %) increased in both groups (p<.05) with no differences between males and females (p > 0.05). No changes were observed for passive stiffness, shear elastic modulus, and spinal excitability (p > 0.05). Roller massage may increase ROM independently of sex, which, in the present study, could not be ascribed to alterations in passive stiffness or neurophysiological markers. Future studies may further elucidate the role of sensory alterations as possible factors driving RM-induced changes in flexibility.

Effects of Foam Rolling Duration on Tissue Stiffness and Perfusion: A Randomized Cross-Over Trial.

Despite its beneficial effects on flexibility and muscle soreness, there is still conflicting evidence regarding dose-response relationships and underlying mechanisms of foam rolling (FR). This study aimed to investigate the impact of different FR protocols on tissue perfusion and tissue stiffness. In a randomized crossover trial, two FR protocols (2x1 min, 2x3 min) were applied to the right anterior thigh of twenty healthy volunteers (11 females, 25 ± 4 years). Tissue perfusion (near infrared spectroscopy, NIRS) and stiffness (Tensiomyography, TMG and Myotonometry, MMT) were assessed before and after FR application. Variance analyses revealed a significant interaction of FR duration and tissue perfusion (F[1,19] = 7.098, p = 0.015). Local blood flow increased significantly from pre to post test (F[1,19] = 7.589, p = 0.013), being higher (Δ +9.7%) in the long-FR condition than in the short-FR condition (Δ +2.8%). Tissue stiffness (MMT) showed significant main effects for time (F[1,19] = 12.074, p = 0.003) and condition (F[1,19] = 7.165, p = 0.015) with decreases after short-FR (Δ -1.6%) and long-FR condition (Δ -1.9%). However, there was no time*dose-interaction (F[1,19] = 0.018, p = 0.895). No differences were found for TMG (p > 0.05). FR-induced changes failed to exceed the minimal detectable change threshold (MDC). Our data suggest that increased blood flow and altered tissue stiffness may mediate the effects of FR although statistical MDC thresholds were not achieved. Longer FR durations seem to be more beneficial for perfusion which is of interest for exercise professionals designing warm-up and cool-down regimes. Further research is needed to understand probable effects on parasympathetic outcomes representing systemic physiological responses to locally applied FR stimulations.

Effect of vibration foam rolling on the range of motion in healthy adults: a systematic review and meta-analysis.

Professionals use foam rollers to improve range of motion (ROM). Recently, a vibrating foam roller (VFR) that combines the vibration function with a foam roller (FR) has been used. The purpose of this systematic review and meta-analysis was to determine the effects of a VFR on the improvement of ROM in healthy individuals. A systematic literature search was carried out in five international databases: PubMed, Embase, PEDro, Cochrane Library, and Google Scholar. Eight clinical studies, composed of six randomized controlled trials and two randomized crossover trials that involved 230 healthy participants were selected for analysis. Methodological quality was identified using the PEDro scale. The mean scores, 4.75±0.71, of the eight included studies, were classified as fair. The results demonstrated that the VFR achieved better gains than the FR in improving ROM (standardized mean difference [SMD], 0.53; 95% confidence intervals [CIs], 0.29–0.77; I2=55%). The VFR was more effective in improving the ROM than the FR in the hip and knee joints (hip: SMD, 0.56; 95% CI, 0.28–0.85; I2=0%; knee: SMD, 0.86; 95% CI, 0.42–1.30; I2=79%). The VFR may be an additional option to improve the ROM in healthy adults and athletes.

Examination Of Feeling States After An Acute Bout Of Foam Rolling And High Intensity Exercise

Psychological benefits of massage include acute improvement in positive affect, relaxation, perceived soreness, fatigue, and reductions in anxiety. Foam rolling (FR) also acutely reduces perceptions of soreness and fatigue. Physical activity increases positive and decreases negative affect. It is unknown whether FR may have the same effects on mood as massage and/or exercise. PURPOSE: To examine changes in affect following an acute bout of FR and subsequent high intensity exercise. We hypothesize that positive affect and tranquility will increase, fatigue and negative affect will decrease. METHODS: 14 trained runners (32.9 ± 12.4 yr; 171.1 ± 7.0 cm; 67.8 ± 6.7 kg; 17.8 ± 8.1 %BF; 51.5 ± 9.8 mL/kg/min V̇O2peak) were recruited. Baseline testing included body fat percentage, V̇O2peak and a familiarization run. In the experimental session, participants completed FR prior to a 4-minute high-intensity treadmill run. FR was applied bilaterally to the quadriceps, hamstrings, calves and gluteal muscles for 90 seconds per muscle group. The Physical Activity Affect Scale (PAAS) measured affect before FR, after FR and after exercise. The PAAS has 4 subscales: positive affect, negative affect, fatigue and tranquility. A repeated measures ANOVA was used to assess PAAS changes over time. Pearson’s correlation was run to determine a relationship between baseline scores and the amount of affective change. RESULTS: Post hoc power analysis was .84. Tranquility significantly decreased from baseline (7.71 ± 1.5) to post-running (5.64 ± 2.6) and from post-FR (7.57 ± 2.4) to post-running (p < .05). No other statistically significant differences were found. Significant negative correlations were found between baseline value and affective change for both positive affect and fatigue after FR (r = -.70, r = -.62) and after exercise (r = -.79, r = -.72). Subjects worked at an intensity of 83.5 ± .09 %V̇O2peak. CONCLUSIONS: Decreases in tranquility and no changes in positive affect after high-intensity exercise are consistent with literature assessing mood post-exercise. FR does not seem to elicit the same responses on affect as massage and physical activity. This study supports previous literature finding the magnitude of change in positive affect and fatigue is related to baseline values.

Effects of Myofascial Self-Release on Range of Motion, Pressure Pain Threshold, and Hamstring Strength in Asymptomatic Individuals: A Randomized, Controlled, Blind Clinical Trial.

Myofascial self-release is performed using a roller to exert pressure on the soft tissues and to promote effects similar to those of traditional massage. However, there is no standardization regarding its application, mainly in relation to time. To evaluate the effects of myofascial self-release with a rigid roller on range of motion (ROM), pressure pain threshold (PPT), and hamstring strength in asymptomatic individuals following 2 different times of intervention. Randomized, controlled, blind, clinical trial comparing preintervention and immediately postintervention within 2 groups. Institutional physiotherapy clinic. A total of 40 university students (18-30y), who had no symptoms, participated. Foam roller for 30seconds and 2minutes for group 2. Hamstring PPT, knee-extension ROM, and peak knee-flexion torque measured before and immediately after the intervention. Both groups experienced a statistically significant increase in ROM compared with baseline (30s and 2min for group 2 P < .024). There were no statistically significant differences comparing peak knee-flexion torque or PPT. Hamstring myofascial self-release using a roller for 30seconds or 2minutes produced an increase in ROM in healthy individuals. PPT and peak knee-flexion isometric torque showed no effects.

The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis.

Although it is well known that both stretching and foam rolling can acutely increase the range of motion (ROM) and affect performance, the effects of a combined treatment (foam rolling and stretching) are not yet clear. Hence, the purpose of this meta-analysis was to compare the combined effect to that of stretching or foam rolling alone on both ROM and performance. We assessed the effect of a combined treatment on ROM and compared it to the effect of stretching, foam rolling, and a control condition by applying a random-effect meta-analysis. We also applied the same model to compare the effect of the combined treatment on performance. Moreover, by applying a mixed-effect model, we performed subgroup analyses with the stretching technique, type of foam rolling, tested muscles, type of task, and the order of the combined treatment. We found a significant overall effect on ROM change when comparing the combined treatment with the control condition (effect size (ES) = -0.332); however, no significant effect was found when comparing it to stretching (ES = 0.032) or foam rolling alone (ES = -0.225). The meta-analysis revealed no significant overall effect on performance when the combined treatment was compared to stretching alone (ES = -0.029). However, the subgroup analysis for performance revealed a superior effect for the combined treatment compared to stretching alone, but only if foam rolling was followed by stretching (ES = -0.17), and not vice versa. Athletes do not have to combine stretching with foam rolling since no additional effect was observed. However, to increase performance, the combination of foam rolling followed by stretching can lead to greater improvements.

Effect of Cold-Water Immersion, Foam Rolling, and Slow Jogging Recovery to Aid Futsal Athlete’s Recovery after One-Off Futsal Match

Effect of Cold-Water Immersion, Foam Rolling, and Slow Jogging Recovery to Aid Futsal Athlete’s Recovery after One-Off Futsal Match

Warm-Up and Hamstrings Stiffness, Stress Relaxation, Flexibility, and Knee Proprioception in Young Soccer Players.

Nerves or fascia may limit motion in young soccer players, thereby contributing to frequent hamstrings injuries. Nerve-gliding exercises and self-myofascial release techniques may enhance range of motion (ROM). To compare the immediate effect of foam rolling (FR) and neurodynamic nerve gliding (NDNG) on hamstrings passive stiffness, viscoelasticity, flexibility, and proprioception during the warm-up of soccer players. Crossover study. Research laboratory. A total of 15 male soccer players (age = 18.0 ± 1.4 years, height = 183.1 ± 6.0 cm, mass = 76.9 ± 7.8 kg) on the same team. The FR and NDNG consisted of 6 sets of 45 seconds with a 15-second rest between sets. Over a 2-week period, participants performed FR and NDNG on 2 separate occasions. Stiffness (between 50% and 80%, and 85% and 95% [STFmax] of maximal knee-extension ROM), viscoelasticity (stress-relaxation test), knee-extension ROM, hamstrings passive-resistance torque (PRT), hip-flexion angle (straight-leg raise test), and active knee-joint position sense. We observed an interaction between time and intervention for STFmax (F1,17 = 5.024, P = .042), knee-extension ROM (F1,17 = 7.371, P = .02), and PRT (F1,17 = 4.876, P = .044). The NDNG technique induced increases in STFmax (t17 = 2.374, P = .03), ROM (t17 = 2.843, P = .01), and PRT (t17 = 2.982, P = .008). Both NDNG and FR led to improved performance on the straight-leg raise test (F1,17 = 87.514, P < .001). No interaction or main effect was found for the stress-relaxation test or active knee-joint position sense. Adding NDNG to the warm-up routine increased ROM more than FR and may benefit soccer players.

Local and Non-local Effects of Foam Rolling on Passive Soft Tissue Properties and Spinal Excitability.

In sports and clinical settings, roller massage (RM) interventions are used to acutely increase range of motion (ROM); however, the underlying mechanisms are unclear. Apart from changes in soft tissue properties (i.e., reduced passive stiffness), neurophysiological alterations such as decreased spinal excitability have been described. However, to date, no study has investigated both jointly. The purpose of this trial was to examine RM’s effects on neurophysiological markers and passive tissue properties of the plantar flexors in the treated (ROLL) and non-treated (NO-ROLL) leg. Fifteen healthy individuals (23 ± 3 years, eight females) performed three unilateral 60-s bouts of calf RM. This procedure was repeated four times on separate days to allow independent assessments of the following outcomes without reciprocal interactions: dorsiflexion ROM, passive torque during passive dorsiflexion, shear elastic modulus of the medial gastrocnemius muscle, and spinal excitability. Following RM, dorsiflexion ROM increased in both ROLL (+19.7%) and NO-ROLL (+13.9%). Similarly, also passive torque at dorsiflexion ROM increased in ROLL (+15.0%) and NO-ROLL (+15.2%). However, there were no significant changes in shear elastic modulus and spinal excitability (p > 0.05). Moreover, significant correlations were observed between the changes in DF ROM and passive torque at DF ROM in both ROLL and NO-ROLL. Changes in ROM after RM appear to be the result of sensory changes (e.g., passive torque at DF ROM), affecting both rolled and non-rolled body regions. Thus, therapists and exercise professionals may consider applying remote treatments if local loading is contraindicated.

Foam Rolling Elicits Neuronal Relaxation Patterns Distinct from Manual Massage: A Randomized Controlled Trial.

The present double-blinded, randomized controlled study sought to compare the effects of a full-body manual massage (MM) and a foam rolling (FR) intervention on subjective and objective indexes of performance and well-being. A total of 65 healthy individuals were randomly allocated to an FR, MM, or a control group who received a cognitively oriented relaxation routine. Self-report ratings of perceived anxiety, muscle relaxation, and muscle pain were used to index changes in affect and physical sensations. The sit-and-reach and toe-touch tests, as well as a mental calculation task, were used to index motor and cognitive performances, respectively. We also conducted resting-state electroencephalography and continuous skin conductance recordings before and after the experimental intervention. Both FR and MM groups exhibited neural synchronization of alpha and beta oscillations during the posttest. Skin conductance increased from the pretest to the posttest in the relaxation group, but decreased in the FR group. All interventions improved range of motion, although only the MM group outperformed the relaxation group for the toe-touch performance. MM was associated with reduced muscle pain and increased muscle relaxation. Reduced perceived anxiety after the intervention was observed in the FR group only. Overall, MM and FR both improved objective and subjective indexes of performance and well-being. Differences between the two massage interventions are discussed in relation to the effects of pressure stimulation on autonomic regulations and the proactive vs. retroactive nature of FR, compared to MM.

Foam Rolling on Uric Acid Levels Profile in Delayed Onset Muscle Soreness (DOMS) post 10 Km Long-Distance Running in Healthy Trained Young Men

Long distance running (LDR) is an exercise that has a relatively heavy load which can cause Delayed Onset Muscle Soreness (DOMS) and increase Reactive Oxygen Species (ROS) levels. Xanthine, one derivate of ROS will increase 10 times during aerobic activity which is metabolized to Uric Acid (mg/dL) (UA). Foam rolling (FR) is used for the recovery process. This study aims to determine the effect of long distance running on changes in UA levels and the effect of FR as an active recovery against changes in UA levels. This was a quasi-experiment study using a purposive sampling design, one-group repeated measure design of a sample population of young healthy males (17-25 years). The sample consisted of 10 trained young males in Semarang. The average value of UA before intervention was 4.43 mg/dL ± 0.51. In 90 minutes, it was 5.90 mg/dL ± 0.52, in 120 minutes was 5.71 mg/dL ± 0.72 and at 24 hours after intervention was 6.1 mg/dL ± 0.57. LDR has been shown to increase UA levels. FR which is done only once has not been able to reduce UA levels. The percentage of occurrence of post-LDR DOMS occurred at 24 hours.

The Immediate Effect of Dynamic Stretching and Foam Rolling on Hamstring Flexibility and Vertical Jump in College Students

Abstract Background: Hamstring muscle makes the posterior compartment of thigh and hamstring is the most common muscle which gets injured easily and main reason is tightness of hamstring muscles. The purpose of study was to assess the effect of foam roller and dynamic on hamstring flexibility and jump performance and to compare the effects of foam rolling and dynamic stretching on hamstring flexibility. Methods: Thirty college students were selected for the study and allocated into two groups then group A was treated with foam rolling and group B was asked to perform dynamic stretching and the effect measured using active knee extension test (AKE) and active straight leg raise (ASLR) and vertical jump test. Student t test (two tailed, independent) has been used to find the significance of study Parameters on continuous scale between two groups (Inter group analysis) on metric parameters. For assessing the homogeneity of variance Leven`s test was used. A t-test was used to compare the means of two groups. Results: The results showed that there was significant difference in AKE test in both groups (P £ 0.01) there was significant improvement in ASLR and vertical jump in foam rolling Group and dynamic stretching group. The results show that there was improvement in AKE, ASLR and vertical jump in both groups. Conclusion: By this study we conclude that the acute effects of dynamic stretching and foam rolling is to increases the flexibility of hamstring muscle and improvement in the vertical jump performance. But there is no significant difference when we compare the foam rolling with dynamic stretching.

The Immediate Effects of Foam Rolling and Stretching on Iliotibial Band Stiffness: A Randomized Controlled Trial.

BackgroundIliotibial Band Syndrome (ITBS) is a common clinical condition likely caused by abnormal compressive forces to the iliotibial band (ITB). Stretching interventions are common in ITBS treatment and may predominantly affect tensor fascia latae (TFL). Another ITBS treatment is foam rolling, which may more directly affect the ITB. Shear wave ultrasound elastography (SWUE) measures real-time soft tissue stiffness, allowing tissue changes to be measured and compared.PurposeTo examine effects of foam rolling and iliotibial complex stretching on ITB stiffness at 0˚ and 10˚ of hip adduction and hip adduction passive range of motion (PROM).Study DesignRandomized controlled trial.MethodsData from 11 males (age = 30.5 ± 9.0 years, Body Mass Index (BMI) = 27.8 ± 4.0) and 19 females (age = 23.5 ± 4.9, BMI = 23.2 ± 2.1) were analyzed for this study. Subjects were randomly assigned to one of three groups: control, stretching, and foam rolling. Shear wave ultrasound elastography measurements included ITB Young’s modulus at the mid-thigh, the distal femur and the TFL muscle belly. ITB-to-femur depth was measured at mid-thigh level. Hip adduction PROM was measured from digital images taken during the movement.ResultsNo significant interactions or main effects were found for group or time differences in ITB Young’s modulus at the three measured locations. The ITB stiffness at the mid-thigh and distal femur increased with 10° adduction, but TFL stiffness did not increase. A main effect for adduction PROM was observed, where PROM increased 0.8˚ post-treatment (p = 0.02).ConclusionA single episode of stretching and foam rolling does not affect short-term ITB stiffness. The lack of ITB stiffness changes may be from an inadequate intervention stimulus or indicate that the interventions have no impact on ITB stiffness.Levels of Evidence1b

Does a short intervention with vibration foam roller recover lifeguards better after a water rescue? A pilot study.

The aim of this study was to analyze the effects of a recovery program based on foam roller with and without vibration on blood lactate clearance and perceived fatigue after a water rescue. A quasi-experimental crossover design was carried out to compare passive (PR) recovery and a short protocol of foam roller (FR) and vibration foam roller (VFR) recovery after a 100 m water rescue in 7 volunteer lifeguards. Blood lactate and perceived exertion were measured before and after the rescue, and also after the 5-min recovery intervention. Blood lactate levels decrease significantly with foam roller (p = 0.013; effect size = 0.97) and vibration foam roller recovery (p < 0.001; effect size = 1.62). Passive recovery did not show significant differences clearing out blood lactate. Fatigue perceived decrease significantly with all the recovery methods, but foam roller has higher effects on the global fatigue and VFR on the legs. FR and VFR clear out more blood lactate and decrease fatigue more than PR, with the subsequently increase of the physical conditioning to perform another effort.