Is self-massage an effective joint range-of-motion strategy? A pilot study.
Increases in joint range of motion may be beneficial in both improving performance and reducing the risk of injury. The purpose of this study was to investigate short-term changes in passive hip flexion (HF) and extension (HE) after foam rolling (FR) and roller massage (RM) durations of 60 and 120s. Ten recreationally active men (27.6 ± 2.4 years old; 164.8 ± 6.6 cm; 62.2 ± 8.0 kg; 24.2 ± 2.1 m2/kg) were recruited for this study. Subjects performed foam rolling (FR) and roller massage (RM) on the hamstrings for 60 (FR60 and RM60) and 120 (FR120 and RM120) seconds. Significant differences between FR120 and RM60 were observed in both HF (p < 0.001) and HE (p < 0.001) suggesting an intervention (roller style) effect. Furthermore, significant differences (p < 0.001) between RM60 and RM120 suggest a dosage based response. Thus, the findings indicate that different roller type or rolling volume may affect range-of-motion.
Department of Gymnastics, School of Physical Education and Sports, Federal University of Rio De Janeiro, Rio de Janeiro, Brazil. Electronic address: profestevaomonteiro@gmail.com.
Estêvão Rios
ER
Monteiro
School of Human Kinetics and Recreation, Memorial University of Newfoundland, Canada. Electronic address: mtc118@mun.ca.
Mark Tyler
MT
Cavanaugh
Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Canada. Electronic address: d.frost@utoronto.ca.
David Michael
DM
Frost
Department of Gymnastics, School of Physical Education and Sports, Federal University of Rio De Janeiro, Rio de Janeiro, Brazil. Electronic address: jsnovaes@terra.com.br.
Jefferson da Silva
JD
Novaes
D000328:Adult; D006801:Humans; D008297:Male; D008405:Massage / Q000379:methods*; D018482:Muscle, Skeletal / Q000502:physiology*; D010865:Pilot Projects; D016059:Range of Motion, Articular / Q000502:physiology*; D012648:Self Care / Q000379:methods*
Flexibility; Foam rolling; Rolling massage; Self-manual therapy; Self-myofascial release