Beier Zach, Earp Ian, Korak J Adam
Department of Health & Exercise Science, University of St. Thomas, St. Paul, MN, USA.
Int J Exerc Sci. 2019 May 1;12(3):839-846. doi: 10.70252/GTDB7892. eCollection 2019.
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.
自我肌筋膜放松（SMR）是一种替代疗法，据信它通过刺激肌肉和增加流向治疗区域的血流量来提高肌筋膜的灵活性。先前的文献表明，SMR在运动表现、肌肉激活、关节活动范围（ROM）和恢复方面产生了相互矛盾的结果。本研究旨在对疲劳个体在运动前使用SMR，并与动态热身训练相比，测量其对肌肉激活、ROM和感知恢复的影响。这些发现有助于为抗阻训练个体制定高效的热身方案。肌电图（EMG）测量股直肌（RF）和臀大肌（GM）的肌肉激活情况，同时使用蓝牙测角仪在次最大重量深蹲过程中评估膝关节ROM。11名抗阻训练参与者（估计深蹲1RM为体重的163%）共完成了四个测试阶段，第1阶段和第3阶段仅用于诱发肌肉疲劳。在平衡设计中，第2阶段和第4阶段的参与者接受动态标准化热身或SMR热身。参与者以估计1RM负荷的70%进行10次深蹲重复动作。在第2阶段和第4阶段的次最大重复动作期间，测量了两块肌肉的峰值和平均肌肉激活、膝关节ROM以及参与者的感知恢复情况。结果表明，动态热身和SMR热身在肌肉激活、膝关节ROM和参与者感知恢复方面没有显著差异（>0.05）。在抗阻训练的深蹲者中，教练/训练师可以规定进行SMR或动态热身/拉伸训练，因为结果表明在感知恢复、肌肉激活或深蹲深度方面没有差异。
