Does Vibration Foam Roller Influence Performance and Recovery? A Systematic Review and Meta-analysis

Comparison of acute and prolonged effects of short-term foam rolling and vibration foam rolling on the properties of knee extensors

Recently, Foam Rolling (FR) and Vibration Foam Rolling (VFR) have attracted attention in sports and rehabilitation fields. Previous studies have shown that FR and VFR acute interventions effectively increase the range of movement (ROM) and decrease tissue hardness. For application to sports and rehabilitation, it is necessary to compare the acute and prolonged effects of short duration FR and VFR. Therefore, this study aimed to compare and investigate the acute and prolonged (15 minutes) effects of short duration (30-s) FR and VFR interventions on knee extensors. The subjects were 14 male university students (22.4 ± 1.0 years old), in which the knee extensors of the dominant leg were tested. In a cross-over trial, 30-s of FR or VFR were performed with 2-s rolling of the anterior thigh (15 rolls). The frequency of VFR was 35 Hz. Measurements included knee flexion ROM, pain pressure threshold (PPT), tissue hardness, and countermovement jump height. The results of this study showed no interaction effects for all variables, but main time effects were observed for knee flexion ROM, PPT, and tissue hardness. Post-hoc tests showed that knee flexion ROM increased up to 10 minutes after the intervention. PPT significantly increased, and tissue hardness significantly decreased up to 15 minutes after intervention. This study showed that 30-s FR and VFR interventions effectively increased ROM, PPT, and decreased tissue hardness. The effects were prolonged up to 10-15 minutes after the intervention. The results of this study show no advantage of VFR over FR with acute short-term interventions.

Effects of foam roller on pain intensity in individuals with chronic and acute musculoskeletal pain: a systematic review of randomized trials

OBJECTIVE

To analyze the effects of using foam roller on pain intensity in individuals with chronic and acute musculoskeletal pain.

METHODS

This systematic review was registered in the National Institute for Health Research's prospective online registry of systematic reviews (PROSPERO) under CRD42023456841. The databases Pubmed, Medline (via Ovid), Embase, BVS, and PEDro (Physiotherapy Evidence Database) were consulted to carry out this systematic review. Notably, the records of clinical trials characterized as eligible were manually searched. The search terms were: (foam rolling OR foam rolling vibration) AND (acute musculoskeletal pain) AND (chronic musculoskeletal pain). The search was performed until August 22, 2023. For the analysis of the methodological quality, the PEDro scale was used for each of the manuscripts included in the systematic review. Due to the heterogeneity in the studies included in this systematic review, performing a meta-analysis of the analyzed variables was impossible.

RESULTS

Only six manuscripts were eligible for data analysis. The type of FR used was non-vibrational, being applied by a therapist in only one of the manuscripts. With an application time ranging from at least 45 s to 15 min, the non-vibrational FR was applied within a day up to six weeks. Using the PEDro scale, scores were assigned that varied between 4 and 8 points, with an average of 6 ± 1.29 points. Only two randomized clinical trials found a significant benefit in pain intensity of adding FR associated with a therapeutic exercise protocol in individuals with patellofemoral pain syndrome and chronic neck pain.

CONCLUSION

The results of this systematic review do not elucidate or reinforce the clinical use of FR in pain intensity in individuals with chronic and acute musculoskeletal pain.

Effects of Self-Myofascial Release on Athletes' Physical Performance: A Systematic Review

Therapists and strength and conditioning specialists use self-myofascial release (SMR) as an intervention tool through foam rollers or massage rollers for soft tissue massage, with the purpose of improving mobility in the muscular fascia. Moreover, the use of SMR by professional and amateur athletes during warm-ups, cool downs, and workouts can have significant effects on their physical performance attributes, such as range of motion (ROM) and strength. The purpose of this study was to analyse the literature pertaining to these types of interventions and their effects found in different physical performance attributes for athletes. A systematic search was carried out using the following databases: PUBMED, ISI Web of Science, ScienceDirect, and Cochrane, including articles up to September 2023. A total of 25 articles with 517 athletes were studied in depth. SMR seems to have acute positive effects on flexibility and range of motion, without affecting muscle performance during maximal strength and power actions, but favouring recovery perception and decreasing delayed-onset muscle soreness. Some positive effects on agility and very short-range high-speed actions were identified, as well. In conclusion, although there is little evidence of its method of application due to the heterogeneity in that regard, according to our findings, SMR could be used as an intervention to improve athletes' perceptual recovery parameters, in addition to flexibility and range of motion, without negatively affecting muscle performance.

Fundamentals or Icing on Top of the Cake? A Narrative Review of Recovery Strategies and Devices for Athletes

The sport and athletic performance industry has seen a plethora of new recovery devices and technologies over recent years, and it has become somewhat difficult for athletes, coaches, and practitioners to navigate the efficacy of such devices or whether they are even required at all. With the increase in recovery devices and tools, it has also become commonplace for athletes to overlook more traditional, well-established recovery strategies. In this narrative review, we discuss recovery strategies in relation to the hierarchy of scientific evidence, classifying them based on the strength of the evidence, ranging from meta-analyses through to case studies and reports. We report that foam rolling, compression garments, cryotherapy, photobiomodulation, hydrotherapy, and active recovery have a high level of positive evidence for improved recovery outcomes, while sauna, recovery boots/sleeves, occlusion cuffs, and massage guns currently have a lower level of evidence and mixed results for their efficacy. Finally, we provide guidance for practitioners when deciding on recovery strategies to use with athletes during different phases of the season.

Self-Massage Techniques for the Management of Pain and Mobility With Application to Resistance Training: A Brief Review

ABSTRACT

MacLennan, M, Ramirez-Campillo, R, and Byrne, PJ. Self-massage techniques for the management of pain and mobility with application to resistance training: a brief review. J Strength Cond Res 37(11): 2314-2323, 2023-Fascial restrictions that occur in response to myofascial trigger points (MTrP), exercise-induced muscle damage (EIMD), and delayed onset of muscle soreness (DOMS) cause soft tissue to lose extensibility, which contributes to abnormal muscle mechanics, reduced muscle length, and decrements in joint range of motion (ROM) and actively contributes to musculoskeletal pain. Resistance training and in particular, weightlifting movements have unique mobility requirements imperative for movement efficacy and safety with ROM restrictions resulting in ineffective volume and intensity tolerance and dampened force output and power, which may lead to a failed lift or injury. Self-massage (SM) provides an expedient method to promote movement efficiency and reduce injury risk by improving ROM, muscular function, and reducing pain and allows athletes to continue to train at their desired frequency with minimal disruption from MTrPs-associated adverse effects. Thus, the aim of this review was to determine the efficacy of various self-massage tools in managing pain and mobility and to explore the potential benefits of SM on resistance training performance. Many SM devices are available for athletes to manage ROM restrictions and pain, including differing densities of foam rollers, roller massagers, tennis balls, and vibrating devices. To attenuate adverse training effects, a 10-to-20-minute bout consisting of 2-minute bouts of SM on the affected area may be beneficial. When selecting a SM device, athletes should note that foam rollers appear to be more effective than roller massagers, with vibrating foam rollers eliciting an increased reduction to pain perception, and tennis balls and soft massage balls were shown to be efficacious in targeting smaller affected areas.

Comparison of the Prolonged Effects of Foam Rolling and Vibration Foam Rolling Interventions on Passive Properties of Knee Extensors

Foam rolling (FR) and vibration foam rolling (VFR) interventions have received attention as pre-exercise warm-ups because they maintain performance and increase range of motion (ROM). However, the immediate and prolonged effects and the comparisons between FR and VFR interventions are unknown. Therefore, this study was designed to compare the effects of FR and VFR interventions on passive properties of knee extensors over time (up to 30 min after interventions). A crossover, random allocation design was used with 14 male college students (22.1 ± 1.0 years old) in the control, FR, and VFR conditions. The knee flexion ROM, pain pressure threshold (PPT), and tissue hardness were measured before and immediately after, 10, 20, and 30 minutes after the intervention. The results showed that knee flexion ROM increased significantly immediately after the intervention in both the FR and VFR conditions and maintained up to 30 minutes after both conditions. PPT increased significantly (p < 0.01) immediately after the FR intervention. In the VFR condition, there was a significant increase in PPT immediately after the intervention (p < 0.01) and 10 minutes after the intervention (p < 0.05). Tissue hardness was significantly decreased (p < 0.01) immediately after and 10 minutes after the FR intervention. However, tissue hardness in the VFR condition was significantly decreased (p < 0.01) up to 30 minutes after the intervention. The results suggest that FR and VFR interventions increase knee flexion ROM, and the effect lasts at least 30 minutes, but the effects on PPT and tissue hardness are maintained a longer time in the VFR condition compared to the FR condition. Therefore, VFR can be recommended as a warm-up before exercise to change the passive properties of knee extensors.

Comparison between 6-week foam rolling intervention program with and without vibration on rolling and non-rolling sides

PURPOSE

The chronic effects of unilateral foam rolling (FR) or FR with vibration (VFR) intervention on the rolling and non-rolling sides (cross-education effects) are still unclear. Thus, this study aimed to investigate the effects of unilateral 6-week FR or VFR intervention on ankle dorsiflexion range of motion (DF ROM), muscle stiffness, and muscle strength in both rolling and non-rolling sides.

METHODS

Thirty healthy young men were randomly allocated into the FR (n = 15) or the VFR intervention group (n = 15). Participants performed three sets of unilateral FR or VFR interventions for 60 s of the calf muscles twice/week, for 6 weeks. DF ROM, gastrocnemius muscle stiffness, and maximal voluntary isometric contraction (MVIC) torque were assessed in the rolling and non-rolling sides before and after the intervention.

RESULTS

The DF ROM increased significantly (p < 0.05) to the same extent in the FR and VFR intervention groups on both rolling (FR: d = 0.58, VFR: d = 0.63) and non-rolling (FR: d = 0.39, VFR: d = 0.50) sides. Similarly, the passive torque at DF ROM increased significantly (p < 0.05) to the same extent in the FR and VFR intervention groups on both rolling (FR: d = 0.85, VFR: d = 0.77) and non-rolling (FR: d = 0.76, VFR: d = 0.68) sides. However, there were no significant changes in muscle stiffness and MVIC after FR and VFR interventions on both the rolling and non-rolling sides. FR and VFR interventions could increase the ROM in both the rolling and non-rolling sides but could not change muscle stiffness and strength.

CONCLUSIONS

The results showed that it is not necessarily needed to perform VFR to increase ROM in the long term.

Comparison of The Effect of High- and Low-Frequency Vibration Foam Rolling on The Quadriceps Muscle

Vibration foam rolling (VFR) intervention has recently gained attention in sports and rehabilitation settings since the superimposed vibration with foam rolling can affect several physiological systems. However, the sustained effect and a comparison of the effects of different VFR vibration frequencies on flexibility and muscle strength have not been examined. Therefore, in this study, we aimed to investigate the acute and sustained effects of three 60-s sets of VFR with different frequencies on knee flexion range of motion (ROM) and muscle strength of the knee extensors. Using a crossover, random allocation design, 16 male university students (21.2 ± 0.6 years) performed under two conditions: VFR with low (35 Hz) and high (67 Hz) frequencies. The acute and sustained effects (20 min after intervention) of VFR on knee flexion ROM, maximum voluntary isometric contraction (MVC-ISO) torque, maximum voluntary concentric contraction (MVC-CON) torque, rate of force development (RFD), and single-leg countermovement jump (CMJ) height were examined. Our results showed that knee flexion ROM increased significantly (p &lt; 0.01) immediately after the VFR intervention and remained elevated up to 20 min, regardless of the vibration frequency. MVC-ISO and MVC-CON torque both decreased significantly (p &lt; 0.01) immediately after the VFR intervention and remained significantly lowered up to 20 min, regardless of the vibration frequency. However, there were no significant changes in RFD or CMJ height. Our results suggest that VFR can increase knee flexion ROM but induces a decrease in muscle strength up to 20 min after VFR at both high and low frequencies.