Cheatham Scott W, Kolber Morey J, Cain Matt, Lee Matt
California State University Dominguez Hills, Carson, CA, USA.
Nova Southeastern University, Ft. Lauderdale, FL, USA.
Int J Sports Phys Ther. 2015 Nov;10(6):827-38.
Self-myofascial release (SMR) is a popular intervention used to enhance a client's myofascial mobility. Common tools include the foam roll and roller massager. Often these tools are used as part of a comprehensive program and are often recommended to the client to purchase and use at home. Currently, there are no systematic reviews that have appraised the effects of these tools on joint range of motion, muscle recovery, and performance.
The purpose of this review was to critically appraise the current evidence and answer the following questions: (1) Does self-myofascial release with a foam roll or roller-massager improve joint range of motion (ROM) without effecting muscle performance? (2) After an intense bout of exercise, does self-myofascial release with a foam roller or roller-massager enhance post exercise muscle recovery and reduce delayed onset of muscle soreness (DOMS)? (3) Does self-myofascial release with a foam roll or roller-massager prior to activity affect muscle performance?
A search strategy was conducted, prior to April 2015, which included electronic databases and known journals. Included studies met the following criteria: 1) Peer reviewed, english language publications 2) Investigations that measured the effects of SMR using a foam roll or roller massager on joint ROM, acute muscle soreness, DOMS, and muscle performance 3) Investigations that compared an intervention program using a foam roll or roller massager to a control group 4) Investigations that compared two intervention programs using a foam roll or roller massager. The quality of manuscripts was assessed using the PEDro scale.
A total of 14 articles met the inclusion criteria. SMR with a foam roll or roller massager appears to have short-term effects on increasing joint ROM without negatively affecting muscle performance and may help attenuate decrements in muscle performance and DOMS after intense exercise. Short bouts of SMR prior to exercise do not appear to effect muscle performance.
The current literature measuring the effects of SMR is still emerging. The results of this analysis suggests that foam rolling and roller massage may be effective interventions for enhancing joint ROM and pre and post exercise muscle performance. However, due to the heterogeneity of methods among studies, there currently is no consensus on the optimal SMR program.
2c.
自我肌筋膜放松（SMR）是一种常用的干预手段，用于提高客户的肌筋膜活动度。常见工具包括泡沫轴和滚筒按摩器。这些工具通常作为综合训练计划的一部分使用，并且经常推荐给客户在家中购买和使用。目前，尚无系统评价评估这些工具对关节活动范围、肌肉恢复和运动表现的影响。
本综述的目的是批判性地评估现有证据，并回答以下问题：（1）使用泡沫轴或滚筒按摩器进行自我肌筋膜放松是否能改善关节活动范围（ROM）而不影响肌肉表现？（2）在进行高强度运动后，使用泡沫轴或滚筒按摩器进行自我肌筋膜放松是否能促进运动后肌肉恢复并减轻延迟性肌肉酸痛（DOMS）？（3）在活动前使用泡沫轴或滚筒按摩器进行自我肌筋膜放松是否会影响肌肉表现？
在2015年4月之前进行了一项检索策略，包括电子数据库和知名期刊。纳入的研究符合以下标准：1）同行评审的英文出版物；2）测量使用泡沫轴或滚筒按摩器进行SMR对关节ROM、急性肌肉酸痛、DOMS和肌肉表现影响的研究；3）将使用泡沫轴或滚筒按摩器的干预计划与对照组进行比较的研究；4）比较使用泡沫轴或滚筒按摩器的两个干预计划的研究。使用PEDro量表评估手稿质量。
共有14篇文章符合纳入标准。使用泡沫轴或滚筒按摩器进行SMR似乎对增加关节ROM有短期影响，且不会对肌肉表现产生负面影响，并且可能有助于减轻高强度运动后肌肉表现的下降和DOMS。运动前进行短时间的SMR似乎不会影响肌肉表现。
目前测量SMR效果的文献仍在不断涌现。该分析结果表明，泡沫轴滚动和滚筒按摩可能是增强关节ROM以及运动前后肌肉表现的有效干预措施。然而，由于研究间方法的异质性，目前对于最佳的SMR方案尚无共识。
2c。
