Self-Myofascial Release Does Not Improve Back Squat Range of Motion, Alter Muscle Activation, or Aid in Perceived Recovery 24-Hours Following Lower Body Resistance Training.

Self-myofascial release (SMR) is an alternative therapy believed to increase myofascial mobility by exciting muscles and increasing blood flow to the treated area. Previous literature suggest SMR produces conflicting results on performance, muscle activation, range of motion (ROM), and recovery. This study was designed to utilize SMR on a fatigued individual prior to exercise and measure its' effects on muscle activation, ROM, and perceived recovery compared to a dynamic warm-up session. The findings could help develop an efficient warm-up protocol for resistance-trained individuals. Electromyography (EMG) measured muscle activation of the rectus femoris (RF) and the gluteus maximus (GM), while a bluetooth goniometer assessed knee ROM during a submaximal back-squat. Eleven resistance trained participants (estimated squat 1RM 163% body weight) completed four total sessions of testing with sessions 1 and 3 solely used to induce muscle fatigue. In a counterbalanced design, participants during sessions 2 and 4 received either a dynamic standardized warm-up, or a SMR warm-up. Participants performed 10 repetitions of the back-squat at 70% estimated 1RM load. Peak and mean muscle activation of both muscles, knee ROM, and participants' perceived recovery was measured during the submaximal repetitions during sessions 2 and 4. Results indicated no significant differences between the dynamic warm-up and SMR warm-up among muscle activation, knee ROM, and participants perceived recovery ( > 0.05). In resistance trained squatters, coaches/trainers can prescribe SMR or a dynamic warm-up/stretching routine for results indicated no differences in perceived recovery, muscle activation, or squat depth.