Institute of Clinical Rehabilitation, University of Physical Education in Krakow, 31-571 Krakow, Poland.
Int J Environ Res Public Health. 2022 Jan 1;19(1):457. doi: 10.3390/ijerph19010457.
During long-distance running, athletes are exposed to repetitive loads. Myofascial structures are liable to long-term work, which may cause cumulating tension within them. The aim of this study was to evaluate the acute effect of self-myofascial release on muscle flexibility in long-distance runners. The study comprised 62 long-distance, recreationally running participants between the age of 20 and 45 years. The runners were randomly divided into two groups: Group 1 ( = 32), in which subjects applied the self-myofascial release technique between baseline and the second measurement of muscle flexibility, and Group 2 ( = 30), without any intervention. The self-myofascial release technique was performed according to standardized foam rolling. Assessment of muscle flexibility was conducted according to Chaitow's proposal. After application of the self-myofascial release technique, higher values were noted for the measurements of the following muscles: piriformis, tensor fasciae latae muscles and adductor muscles. Within the iliopsoas and rectus femoris muscles, lower values were observed in the second measurement. These changes were statistically significant ( < 0.05) within the majority of muscles. All these outcomes indicate improvement related to larger muscle flexibility and also, an increase in range of motion. In the control group (Group 2), significant improvement was observed only in measurements for the iliopsoas muscles. The single application of self-myofascial release techniques with foam rollers may significantly improve muscle flexibility in long-distance runners. Based on these results, the authors recommend the self-myofascial release technique with foam rollers be incorporated in the daily training routine of long-distance runners, as well as athletes of other sport disciplines.
在长跑过程中，运动员会受到重复性的负荷。筋膜结构容易长期工作，这可能会导致它们内部逐渐积累张力。本研究旨在评估自我筋膜松解对长跑运动员肌肉柔韧性的急性影响。研究包括 62 名年龄在 20 至 45 岁之间的业余长跑运动员。跑步者被随机分为两组：第 1 组（n = 32），在基线和肌肉柔韧性的第二次测量之间应用自我筋膜松解技术，第 2 组（n = 30），不进行任何干预。自我筋膜松解技术按照标准化泡沫轴滚动进行。肌肉柔韧性评估按照 Chaitow 的建议进行。应用自我筋膜松解技术后，以下肌肉的测量值更高：梨状肌、阔筋膜张肌和内收肌。在髂腰肌和股直肌内，第二次测量的数值更低。这些变化在大多数肌肉中具有统计学意义（<0.05）。所有这些结果表明与更大的肌肉柔韧性相关的改善，以及运动范围的增加。在对照组（第 2 组）中，仅在髂腰肌的测量中观察到显著改善。单次应用带泡沫轴的自我筋膜松解技术可能会显著改善长跑运动员的肌肉柔韧性。基于这些结果，作者建议将带泡沫轴的自我筋膜松解技术纳入长跑运动员以及其他运动项目运动员的日常训练常规中。
