A



ArticleAn Acute Bout of Self-Myofascial Release does not Affect Drop Jump Performance Despite an Increase in Ankle Range of MotionMark Godwin 1,*, Edward Stanhope 2, James Bateman 1 and Holly Mills 11School of Sport and Creative Services, University College Birmingham, Summer Row, B3 1JB; United Kingdom; j.bateman@ucb.ac.uk (J.B.); h.mills@ucb.ac.uk (H.M.)2School of Lifesciences and Education, Staffordshire University, Brindley Building, Leek Road, Stoke on Trent, ST4 2DF, United Kingdom; edward.stanhope@staffs.ac.uk*Correspondence: markgodwin705@Received: 16 January 2020; Accepted: 2 March 2020; Published: dateAbstract: This study examined the acute effects of self-myofascial release plus dynamic warm up versus dynamic warm up alone on ankle range of motion and drop jump performance. Twenty-five recreationally active participants (male: 16, female: 9) were randomly assigned into a foam rolling (FR) or a dynamic warm up group (CON) (age: 22.8 ± 3.9 years, body mass 75.9 ± 13.2 kg, stretch stature: 174.1 ± 10.1 cm). In a randomised crossover design, each participant completed two experimental sessions separated by 7 days. Ankle range of movement was assessed using a weight-bearing lunge test and drop jump performance was recorded via bilateral force plates. Following a 5 min cycle, the foam rolling group undertook self-myofascial release to the lower limb and thoracic/lumbar regions, followed by a dynamic warm up. The control group undertook the same initial warm up plus the dynamic exercises. The level of significance was set at p 0.05. There was a significant increase (p < 0.001) in ankle range of motion immediately after the warm up for both groups (pre CON: 37.5 ± 5.31, post CON: 39.8 ± 5.76; pre FR 38.7 ± 7, post FR: 40.3 ± 7.3 deg). No significant difference was found between the conditions (p > 0.05). There were no significant differences for any indices of jump performance (p > 0.05). Based on these results, foam rolling plus dynamic exercises does not appear to impair or enhance drop jump performance despite increases in ankle range of movement.Keywords: foam rolling; vertical jump; myofascial therapy; massage therapy; stiffness1. IntroductionAn increased use of foam rolling and roller massage to assist recovery and to treat post-exercise muscle soreness has been reported amongst a wide range of participants [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"F3YbhQ0h","properties":{"formattedCitation":"\\super 1\\nosupersub{}","plainCitation":"1","noteIndex":0},"citationItems":[{"id":5,"uris":[""],"uri":[""],"itemData":{"id":5,"type":"article-journal","abstract":"The use of self myofascial release (SMR) via a foam roller or roller massager is becoming increasingly popular both to aid recovery from exercise and prevent injury. Our objective was to review the literature on SMR and its use for preexercise, recovery, or maintenance. PUBMED, EBSCO (MEDLINE), EMBASE, and CINAHL were searched for variations and synonyms of ‘‘self myofascial release’’ and ‘‘foam rolling.’’ Data from nine studies were examined, and overall quality varied based on study protocol, muscle group targeted, and outcomes measured. Despite the heterogeneity of these studies, SMR appears to have a positive effect on range of motion and soreness/fatigue following exercise, but further study is needed to define optimal parameters (timing and duration of use) to aid performance and recovery.","container-title":"Current Sports Medicine Reports","issue":"3","language":"en","page":"200-208","source":"Zotero","title":"Is self myofascial release an effective preexercise and recovery strategy? A literature review","volume":"14","author":[{"family":"Schroeder","given":"Allison N"},{"family":"Best","given":"Thomas M"}],"issued":{"date-parts":[["2015"]]}}}],"schema":""} 1]. Furthermore, and noteworthy is the notion that use of such modalities has advanced beyond the publication of scientific literature [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2lr8895nqp","properties":{"formattedCitation":"\\super 1\\nosupersub{}","plainCitation":"1","noteIndex":0},"citationItems":[{"id":5,"uris":[""],"uri":[""],"itemData":{"id":5,"type":"article-journal","abstract":"The use of self myofascial release (SMR) via a foam roller or roller massager is becoming increasingly popular both to aid recovery from exercise and prevent injury. Our objective was to review the literature on SMR and its use for preexercise, recovery, or maintenance. PUBMED, EBSCO (MEDLINE), EMBASE, and CINAHL were searched for variations and synonyms of ‘‘self myofascial release’’ and ‘‘foam rolling.’’ Data from nine studies were examined, and overall quality varied based on study protocol, muscle group targeted, and outcomes measured. Despite the heterogeneity of these studies, SMR appears to have a positive effect on range of motion and soreness/fatigue following exercise, but further study is needed to define optimal parameters (timing and duration of use) to aid performance and recovery.","container-title":"Current Sports Medicine Reports","issue":"3","language":"en","page":"200-208","source":"Zotero","title":"Is self myofascial release an effective preexercise and recovery strategy? A literature review","volume":"14","author":[{"family":"Schroeder","given":"Allison N"},{"family":"Best","given":"Thomas M"}],"issued":{"date-parts":[["2015"]]}}}],"schema":""} 1]. Despite this, foam rolling, a concept of self-myofascial release (SMR) is common amongst therapists and fitness professionals to encourage or promote soft tissue healing [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"akucnl2kgn","properties":{"formattedCitation":"\\super 2\\nosupersub{}","plainCitation":"2","noteIndex":0},"citationItems":[{"id":7,"uris":[""],"uri":[""],"itemData":{"id":7,"type":"article-journal","abstract":"Context: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. Design: Crossover study. Setting: University research laboratory. Participants: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). Main Outcome Measures: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours. Results: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. Conclusions: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2016-0102","ISSN":"1056-6716, 1543-3072","issue":"6","language":"en","page":"469-477","source":" (Crossref)","title":"Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults","volume":"26","author":[{"family":"Su","given":"Hsuan"},{"family":"Chang","given":"Nai-Jen"},{"family":"Wu","given":"Wen-Lan"},{"family":"Guo","given":"Lan-Yuen"},{"family":"Chu","given":"I-Hua"}],"issued":{"date-parts":[["2017",11]]}}}],"schema":""} 2]. The use of this modality has also been linked to a wide range of outcomes including the correction of muscular imbalances, reducing muscle soreness, relieving joint stress, improving the efficiency of the neuromuscular system and increasing range of motion [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"afov9ss33h","properties":{"formattedCitation":"\\super 3\\nosupersub{}","plainCitation":"3","noteIndex":0},"citationItems":[{"id":9,"uris":[""],"uri":[""],"itemData":{"id":9,"type":"article-journal","container-title":"Medicine & Science in Sports & Exercise","DOI":"10.1249/MSS.0b013e3182a123db","ISSN":"0195-9131","issue":"1","journalAbbreviation":"Medicine & Science in Sports & Exercise","language":"en","page":"131-142","source":" (Crossref)","title":"Foam rolling as a recovery tool after an intense bout of physical activity:","title-short":"Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity","volume":"46","author":[{"family":"MacDonald","given":"Graham Z."},{"family":"Button","given":"Duane C."},{"family":"Drinkwater","given":"Eric J."},{"family":"Behm","given":"David George"}],"issued":{"date-parts":[["2014",1]]}}}],"schema":""} 3]. Halperin et al. reported significant increases in ankle range of movement following an acute bout (90 seconds) of self-massage, using a roller, at both 1 and 10 minute post intervention with no between group differences (static stretching condition) [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2o7oj41nv9","properties":{"formattedCitation":"\\super 4\\nosupersub{}","plainCitation":"4","noteIndex":0},"citationItems":[{"id":11,"uris":[""],"uri":[""],"itemData":{"id":11,"type":"article-journal","abstract":"Background: Limited dorsiflexion range of motion (ROM) has been linked to lower limb injuries. Improving limited ankle ROM may decrease injury rates. Static stretching (SS) is ubiquitously used to improve ROM but can lead to decreases in force and power if performed prior to the activity. Thus, alternatives to improve ROM without performance decrements are needed.\nObjectives/Purpose: To compare the effects of SS and self massage (SM) with a roller massage of the calf muscles on ankle ROM, maximal voluntary contraction (MVC) force F100 (force produced in the first 100 ms of the MVC), electromyography (EMG of soleus and tibialis anterior) characteristics of the plantar flexors, and a single limb balance test.\nMethods: Fourteen recreationally trained subjects were tested on two separate occasions in a randomized cross-over design. After a warm up, subjects were assessed for passive dorsiflexion ROM, MVC, and a single-limb balance test with eyes closed. The same three measurements were repeated after 10 minutes (min) of rest and prior to the interventions. Following the pre-test, participants randomly performed either SS or SM for 3 sets of 30 seconds (s) with 10s of rest between each set. At one and 10 min post-interventions the participants repeated the three measurements, for a third and fourth cycle of testing.\nResults: Roller massage increased and SS decreased maximal force output during the post-test measurements, with a significant difference occurring between the two interventions at 10 min post-test (p < 0.05, ES = 1.23, 8.2% difference). Both roller massage ( p < 0.05, ES = 0.26, ~4%) and SS ( p < 0.05, ES = 0.27, ~5.2%) increased ROM immediately and 10 min after the interventions. No significant effects were found for balance or EMG measures.\nConclusions: Both interventions improved ankle ROM, but only the self-massage with a roller massager led to small improvements in MVC force relative to SS at 10 min post-intervention. These results highlight the effectiveness of a roller massager relative to SS. These results could affect the type of warm-up prior to activities that depend on high force and sufficient ankle ROM.","container-title":"The International Journal of Sports Physical Therapy","issue":"1","language":"en","page":"92-102","source":"Zotero","title":"Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters","volume":"9","author":[{"family":"Halperin","given":"Israel"},{"family":"Aboodarda","given":"Saied Jalal"},{"family":"Button","given":"Duane C"},{"family":"Andersen","given":"Lars L"},{"family":"Behm","given":"David G"}],"issued":{"date-parts":[["2014"]]}}}],"schema":""} 4]. However, there was a significant increase in maximal voluntary isometric force at the 10-minute point for the roller massage condition only. Similar increases in range of movement were found by Su et al. who compared 6 min of foam rolling, static stretching or dynamic stretching on the sit and reach test in 30 college students [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2ntu78qlnc","properties":{"formattedCitation":"\\super 2\\nosupersub{}","plainCitation":"2","noteIndex":0},"citationItems":[{"id":7,"uris":[""],"uri":[""],"itemData":{"id":7,"type":"article-journal","abstract":"Context: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. Design: Crossover study. Setting: University research laboratory. Participants: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). Main Outcome Measures: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours. Results: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. Conclusions: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2016-0102","ISSN":"1056-6716, 1543-3072","issue":"6","language":"en","page":"469-477","source":" (Crossref)","title":"Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults","volume":"26","author":[{"family":"Su","given":"Hsuan"},{"family":"Chang","given":"Nai-Jen"},{"family":"Wu","given":"Wen-Lan"},{"family":"Guo","given":"Lan-Yuen"},{"family":"Chu","given":"I-Hua"}],"issued":{"date-parts":[["2017",11]]}}}],"schema":""} 2]. Results for each condition showed a significant increase pre versus post, however, the foam rolling condition showed a significantly greater increase between the conditions. Two different protocols used by de Souza et al. showed significant increases in ankle and hip range of movement following either 2 sets of 10 repetitions or 2 sets of 20 repetitions using a foam roller amongst 14 recreationally active males [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1isqs8f7s8","properties":{"formattedCitation":"\\super 5\\nosupersub{}","plainCitation":"5","noteIndex":0},"citationItems":[{"id":13,"uris":[""],"uri":[""],"itemData":{"id":13,"type":"article-journal","abstract":"Context: Self-myofascial release (SMR) is an intervention popularly used by rehabilitation, ?tness, and sports professionals to improve recovery and performance. In SMR, the athlete/patient applies pressure to the muscle and fascia using various tools, such as balls, rods, foam rolls, and massagers. Objective: This study aimed to evaluate the acute effect of 2 SMR protocols (short term and long term) of the posterior thigh and calf muscles on hip and ankle range of motion (ROM) in physically active men. Participants: A total of 14 adult males (24.9 [3.2] y, 77.2 [13.2] kg, and 1.75 [0.06] m) who exercise regularly (at least twice a week, 45 min per session) participated in this study. Interventions: Participants performed a short-term SMR protocol (2 × 10 repetitions, SSMR) and a long-term SMR protocol (2 × 20 repetitions, LSMR) of the posterior thigh (using a foam roller) and calf (using a massage stick) muscles in counterbalanced order, on 2 different days with a 48-hour interval. Main Outcome Measures: Ankle dorsi?exion and hip-?exion ROM, evaluated at 5 moments: pre- and post-SSMR, pre- and post-LSMR, and in the control condition, which was always performed at the ?rst visit. Results: The SMR promoted signi?cant gains for both dorsi?exion (F1,13 = 202.67, P < .001, η2p = .94) and hip ?exion (F1,13 = 66.46, P < .001, η2p = .84), regardless of the protocol and limb analyzed. The average increase for both limbs corresponded, approximately, to 11% for ankle dorsi?exion and to 6% for and in hip ?exion. Conclusions: The results suggest that SMR of the posterior thigh and calf muscles acutely increases the ROM of both hip ?exion and ankle dorsi?exion and that duplicating the SMR volume from 10 to 20 repetitions per set seems not to promote additional gains.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2017-0114","ISSN":"1056-6716, 1543-3072","issue":"2","language":"en","page":"159-164","source":" (Crossref)","title":"Acute effect of 2 self-myofascial release protocols on hip and ankle range of motion","volume":"28","author":[{"family":"Souza","given":"Amandda","non-dropping-particle":"de"},{"family":"Sanchotene","given":"Cristiano Gomes"},{"family":"Lopes","given":"Cristiano Moreira da Silva"},{"family":"Beck","given":"Jader Alfredo"},{"family":"Silva","given":"Affonso Celso Kulevicz","non-dropping-particle":"da"},{"family":"Pereira","given":"Suzana Matheus"},{"family":"Ruschel","given":"Caroline"}],"issued":{"date-parts":[["2019",2,1]]}}}],"schema":""} 5]. However another study, a four-week daily intervention of either foam rolling or eccentric exercise, yielded differing results across both groups [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2kolff0rsl","properties":{"formattedCitation":"\\super 6\\nosupersub{}","plainCitation":"6","noteIndex":0},"citationItems":[{"id":15,"uris":[""],"uri":[""],"itemData":{"id":15,"type":"article-journal","abstract":"Foam rolling and eccentric exercise interventions have been demonstrated to improve range of motion (ROM). However, these two modalities have not been directly compared. Twenty-three academy soccer players (age: 18 ± 1; height: 1.74 ± 0.08 m; body mass: 69.3 ± 7.5 kg) were randomly allocated to either a foam rolling (FR) or eccentric exercise intervention designed to improve dorsiflexion ROM. Participants performed the intervention daily for a duration of four weeks. Measurements of dorsiflexion ROM, isometric plantar flexion torque and drop jump reactive strength index were taken at baseline (preintervention) and at three subsequent time-points (30-min post, 24-hours post and 4-weeks post). A significant time x group interaction effect was observed for dorsiflexion (P = 0.036), but not for torque or reactive strength index. For dorsiflexion, there was a significant increase in both acute (30-min; P < 0.001) and chronic (4-week; P < 0.001) ROM for the eccentric group, whilst FR exhibited only an acute improvement (P < 0.001). Eccentric training would appear a more efficacious modality than foam rolling for improving dorsiflexion ROM in elite academy soccer players.","container-title":"Journal of Sports Sciences","DOI":"10.1080/02640414.2018.1486000","ISSN":"0264-0414, 1466-447X","issue":"2","journalAbbreviation":"Journal of Sports Sciences","language":"en","page":"138-145","source":" (Crossref)","title":"Acute and chronic effects of foam rolling vs eccentric exercise on ROM and force output of the plantar flexors","volume":"37","author":[{"family":"Aune","given":"Anne A. G."},{"family":"Bishop","given":"Chris"},{"family":"Turner","given":"Anthony N."},{"family":"Papadopoulos","given":"Kostas"},{"family":"Budd","given":"Sarah"},{"family":"Richardson","given":"Mark"},{"family":"Maloney","given":"Sean J."}],"issued":{"date-parts":[["2019",1,17]]}}}],"schema":""} 6]. At 30 min post intervention, significant increases in ankle dorsiflexion were reported for both groups. Although at 4 weeks, ankle dorsiflexion only significantly increased for the eccentric exercise group [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"afmof4heta","properties":{"formattedCitation":"\\super 6\\nosupersub{}","plainCitation":"6","noteIndex":0},"citationItems":[{"id":15,"uris":[""],"uri":[""],"itemData":{"id":15,"type":"article-journal","abstract":"Foam rolling and eccentric exercise interventions have been demonstrated to improve range of motion (ROM). However, these two modalities have not been directly compared. Twenty-three academy soccer players (age: 18 ± 1; height: 1.74 ± 0.08 m; body mass: 69.3 ± 7.5 kg) were randomly allocated to either a foam rolling (FR) or eccentric exercise intervention designed to improve dorsiflexion ROM. Participants performed the intervention daily for a duration of four weeks. Measurements of dorsiflexion ROM, isometric plantar flexion torque and drop jump reactive strength index were taken at baseline (preintervention) and at three subsequent time-points (30-min post, 24-hours post and 4-weeks post). A significant time x group interaction effect was observed for dorsiflexion (P = 0.036), but not for torque or reactive strength index. For dorsiflexion, there was a significant increase in both acute (30-min; P < 0.001) and chronic (4-week; P < 0.001) ROM for the eccentric group, whilst FR exhibited only an acute improvement (P < 0.001). Eccentric training would appear a more efficacious modality than foam rolling for improving dorsiflexion ROM in elite academy soccer players.","container-title":"Journal of Sports Sciences","DOI":"10.1080/02640414.2018.1486000","ISSN":"0264-0414, 1466-447X","issue":"2","journalAbbreviation":"Journal of Sports Sciences","language":"en","page":"138-145","source":" (Crossref)","title":"Acute and chronic effects of foam rolling vs eccentric exercise on ROM and force output of the plantar flexors","volume":"37","author":[{"family":"Aune","given":"Anne A. G."},{"family":"Bishop","given":"Chris"},{"family":"Turner","given":"Anthony N."},{"family":"Papadopoulos","given":"Kostas"},{"family":"Budd","given":"Sarah"},{"family":"Richardson","given":"Mark"},{"family":"Maloney","given":"Sean J."}],"issued":{"date-parts":[["2019",1,17]]}}}],"schema":""} 6]. Despite differences in self-myofascial release duration across a number of studies, the results highlight its use in acute changes to range of movement.Despite increases in range of movement across a number of studies, the use of self-myofascial release yields differing results in relation to performance outcome measures. Following 3 sets of 30 seconds of foam rolling to the gluteals, hamstrings, quadriceps and calf muscles, a recent study showed no significant change in vertical jump performance at 5, 10, 15 and 20 min post intervention [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"an1tgfalk2","properties":{"formattedCitation":"\\super 7\\nosupersub{}","plainCitation":"7","noteIndex":0},"citationItems":[{"id":17,"uris":[""],"uri":[""],"itemData":{"id":17,"type":"article-journal","abstract":"Smith, JC, Pridgeon, B, and Hall, MC. Acute effect of foam rolling and dynamic stretching on ?exibility and jump height. J Strength Cond Res 32(8): 2209–2215, 2018—Dynamic stretching (DS) can acutely improve vertical jump (VJ) performance but its effect lasts no more than 5 minutes. Foam rolling (FR), a form of selfmyofascial release, can acutely increase range of motion (ROM) with this effect lasting less than 10 minutes. Therefore, the purpose of this study was to evaluate the time course of these effects, separately and combined, on VJ height and ROM. Twenty-nine university students completed 4 different sessions (control, FR, DS, and combo) in a randomized order. After a warm-up and baseline assessments of VJ height and sit-and-reach, participants rested (control) and performed FR, DS, and the combination of FR and DS (combo). Vertical jump height and ROM were assessed every 5 minutes for 20 minutes after treatment. Mean scores at each time point were expressed as a percent change from baseline scores. Immediately after FR, sit-and-reach was signi?cantly greater than control (p = 0.003). Vertical jump height immediately after treatment for DS and combo was signi?cantly greater than the control and FR counterparts (p # 0.002). Vertical jump height for DS and combo was also signi?cantly greater than the control counterpart at 5 minutes after treatment (p , 0.001). At 15 minutes after treatment, the percent change in VJ height for the combo was signi?cantly greater than the control counterpart (p = 0.002). Although FR has no effect on VJ performance, it can acutely increase ROM, but its effect was quickly dissipated. Foam rolling does not seem to enhance VJ height either alone or in combination with DS.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002321","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2209-2215","source":" (Crossref)","title":"Acute effect of foam rolling and dynamic stretching on flexibility and jump height:","title-short":"Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height","volume":"32","author":[{"family":"Smith","given":"Jason C."},{"family":"Pridgeon","given":"Brooke"},{"family":"Hall","given":"MacGregor C."}],"issued":{"date-parts":[["2018",8]]}}}],"schema":""} 7]. However, the dynamic stretching and combination group showed a significant increase in vertical jump compared to both the control and foam rolling group immediately following the intervention. In comparison, no significant differences were found in vertical jump power, vertical jump velocity, knee isometric torque and hip range of motion following an 8 minute bout of lower limb foam rolling to 14 Divisional I football players [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"anhkgrems7","properties":{"formattedCitation":"\\super 8\\nosupersub{}","plainCitation":"8","noteIndex":0},"citationItems":[{"id":19,"uris":[""],"uri":[""],"itemData":{"id":19,"type":"article-journal","abstract":"Behara, B and Jacobson, BH. Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and ?exibility in Division I linemen. J Strength Cond Res 31(4): 888–892, 2017—A recent strategy to increase sports performance is a self-massage technique called myofascial release using foam rollers. Myofascial restrictions are believed to be brought on by injuries, muscle imbalances, overrecruitment, and/or in?ammation, all of which can decrease sports performance. The purpose of this study was to compare the acute effects of a single-bout of lower extremity self-myofascial release using a custom deep tissue roller (DTR) and a dynamic stretch protocol. Subjects consisted of NCAA Division 1 offensive linemen (n = 14) at a Midwestern university. All players were briefed on the objectives of the study and subsequently signed an approved IRB consent document. A randomized crossover design was used to assess each dependent variable (vertical jump [VJ] power and velocity, knee isometric torque, and hip range of motion was assessed before and after: [a] no treatment, [b] deep tissue foam rolling, and [c] dynamic stretching). Results of repeated-measures analysis of variance yielded no pretest to posttest signi?cant differences (p . 0.05) among the groups for VJ peak power (p = 0.45), VJ average power (p = 0.16), VJ peak velocity (p = 0.25), VJ average velocity (p = 0.23), peak knee extension torque (p = 0.63), average knee extension torque (p = 0.11), peak knee ?exion torque (p = 0.63), or average knee ?exion torque (p = 0.22). However, hip ?exibility was statistically signi?cant when tested after both dynamic stretching and foam rolling (p = 0.0001). Although no changes in strength or power was evident, increased ?exibility after DTR may be used interchangeably with traditional stretching exercises.","container-title":"Journal of Strength and Conditioning Research","issue":"4","language":"en","page":"888-892","source":"Zotero","title":"Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in Division I linemen","volume":"31","author":[{"family":"Behara","given":"Brandon"},{"family":"Jacobson","given":"Bert H"}],"issued":{"date-parts":[["2017"]]}}}],"schema":""} 8]. However, an earlier study did find significant increases in 5 out of 6 outcome measures following an acute bout of foam rolling (5 strokes per 30 s across 6 regions of the upper and lower body) [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a22r9mvvacj","properties":{"formattedCitation":"\\super 9\\nosupersub{}","plainCitation":"9","noteIndex":0},"citationItems":[{"id":21,"uris":[""],"uri":[""],"itemData":{"id":21,"type":"article-journal","abstract":"Recent developments in the strength and conditioning field have shown the incorporation of foam rolling self-myofascial release in adjunct with a dynamic warm-up. This is thought to improve overall training performance; however, minimal research exists supporting this theory. Therefore, determining if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance is of importance. In order to do so, eleven athletically trained male subjects participated in a two condition, counterbalanced, crossover within-subjects study comparing two particular warm-up routines. The two warm-up routines compared were a totalbody dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a selfmyofascial release, total-body foam rolling session (SMR). Following each warm-up condition, subjects performed tests of flexibility, power, agility, strength, and speed. Paired samples T-tests were utilized to determine if there were any significant differences in test results between conditions (DYN vs. SMR). The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN (P ≤ 0.024). A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.","container-title":"International Journal of Exercise Science","issue":"3","language":"en","page":"202-211","source":"Zotero","title":"An acute bout of self-myofascial release in the form of foam rolling improves performance testing","volume":"7","author":[{"family":"Peacock","given":"Corey A"},{"family":"Krein","given":"Darren D"},{"family":"Silver","given":"Tobin A"},{"family":"Sanders","given":"J"},{"family":"Carlowitz","given":"Kyle-Patrick A Von"}],"issued":{"date-parts":[["2014"]]}}}],"schema":""} 9]. Similarly, Su et al. showed a significant increase in isokinetic knee extensor performance after 90 seconds of foam rolling to the lower limbs compared to a static stretching condition [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a4m63mp6ld","properties":{"formattedCitation":"\\super 2\\nosupersub{}","plainCitation":"2","noteIndex":0},"citationItems":[{"id":7,"uris":[""],"uri":[""],"itemData":{"id":7,"type":"article-journal","abstract":"Context: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. Design: Crossover study. Setting: University research laboratory. Participants: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). Main Outcome Measures: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours. Results: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. Conclusions: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2016-0102","ISSN":"1056-6716, 1543-3072","issue":"6","language":"en","page":"469-477","source":" (Crossref)","title":"Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults","volume":"26","author":[{"family":"Su","given":"Hsuan"},{"family":"Chang","given":"Nai-Jen"},{"family":"Wu","given":"Wen-Lan"},{"family":"Guo","given":"Lan-Yuen"},{"family":"Chu","given":"I-Hua"}],"issued":{"date-parts":[["2017",11]]}}}],"schema":""} 2]. However, there was also a significant increase in performance for the dynamic stretching group.Despite the widespread use of SMR, the biological mechanisms behind its effectiveness are limited [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2nk9n7jcod","properties":{"formattedCitation":"\\super 10\\nosupersub{}","plainCitation":"10","noteIndex":0},"citationItems":[{"id":23,"uris":[""],"uri":[""],"itemData":{"id":23,"type":"article-journal","abstract":"Background: Numerous techniques have been employed to treat myofascial pain syndrome. Selfmyofascial release (SMFR) is a relatively new technique of soft tissue mobilization. The simplicity and portability of the SMFR tools allow it to be easily implemented in any type of ?tness or rehabilitation program. It is an active method and can be used by anyone at home or at the workplace.","container-title":"Journal of Bodywork and Movement Therapies","DOI":"10.1016/j.jbmt.2016.11.006","ISSN":"13608592","issue":"2","journalAbbreviation":"Journal of Bodywork and Movement Therapies","language":"en","page":"446-451","source":" (Crossref)","title":"Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review","title-short":"Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength","volume":"21","author":[{"family":"Kalichman","given":"Leonid"},{"family":"Ben David","given":"Chen"}],"issued":{"date-parts":[["2017",4]]}}}],"schema":""} 10]. More recent work by Young et al. discussed the plausible benefits of foam rolling may be similar to those of massage i.e., biomechanical, physiological, neurological and psychological [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a16vsv54roo","properties":{"formattedCitation":"\\super 11\\nosupersub{}","plainCitation":"11","noteIndex":0},"citationItems":[{"id":25,"uris":[""],"uri":[""],"itemData":{"id":25,"type":"article-journal","abstract":"Roller massage (RM) interventions have shown acute increases in range of motion (ROM) and pain pressure threshold (PPT). It is unclear whether the RM-induced increases can be attributed to changes in neural or muscle responses. The purpose of this study was to evaluate the effect of altered afferent input via application of RM on spinal excitability, as measured with the Hoffmann (H-) reflex. A randomized within-subjects design was used. Three 30-s bouts of RM were implemented on a rested, nonexercised, injury-free muscle with 30 s of rest between bouts. The researcher applied RM to the plantar flexors at three intensities of pain: high, moderate, and sham. Measures included normalized M-wave and H-reflex peak-to-peak amplitudes before, during, and up to 3 min postintervention. M-wave and H-reflex measures were highly reliable. RM resulted in significant decreases in soleus H-reflex amplitudes. High-intensity, moderate-intensity, and sham conditions decreased soleus H-reflex amplitudes by 58%, 43%, and 19%, respectively. H-reflexes induced with high-intensity rolling discomfort or pain were significantly lower than moderate and sham conditions. The effects were transient in nature, with an immediate return to baseline following RM. This is the first evidence of RM-induced modulation of spinal excitability. The intensity-dependent response observed indicates that rolling pressure or pain perception may play a role in modulation of the inhibition. Roller massage-induced neural modulation of spinal excitability may explain previously reported increases in ROM and PPT.\n NEW & NOTEWORTHY Recent evidence indicates that the benefits of foam rolling and roller massage are primarily accrued through neural mechanisms. The present study attempts to determine the neuromuscular response to roller massage interventions. We provide strong evidence of roller massage-induced neural modulation of spinal excitability to the soleus. It is plausible that reflex inhibition may explain subsequent increases in pain pressure threshold.","container-title":"Journal of Applied Physiology","DOI":"10.1152/japplphysiol.00732.2017","ISSN":"8750-7587, 1522-1601","issue":"4","journalAbbreviation":"Journal of Applied Physiology","language":"en","page":"950-959","source":" (Crossref)","title":"Roller massage decreases spinal excitability to the soleus","volume":"124","author":[{"family":"Young","given":"James D."},{"family":"Spence","given":"Alyssa-Joy"},{"family":"Behm","given":"David G."}],"issued":{"date-parts":[["2018",4,1]]}}}],"schema":""} 11]. Furthermore, altered afferent input may be attributed to the activation of mechanoreceptors due to the changes in mechanical tension and pressure whilst foam rolling [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1ck0oil5iv","properties":{"formattedCitation":"\\super 11\\nosupersub{}","plainCitation":"11","noteIndex":0},"citationItems":[{"id":25,"uris":[""],"uri":[""],"itemData":{"id":25,"type":"article-journal","abstract":"Roller massage (RM) interventions have shown acute increases in range of motion (ROM) and pain pressure threshold (PPT). It is unclear whether the RM-induced increases can be attributed to changes in neural or muscle responses. The purpose of this study was to evaluate the effect of altered afferent input via application of RM on spinal excitability, as measured with the Hoffmann (H-) reflex. A randomized within-subjects design was used. Three 30-s bouts of RM were implemented on a rested, nonexercised, injury-free muscle with 30 s of rest between bouts. The researcher applied RM to the plantar flexors at three intensities of pain: high, moderate, and sham. Measures included normalized M-wave and H-reflex peak-to-peak amplitudes before, during, and up to 3 min postintervention. M-wave and H-reflex measures were highly reliable. RM resulted in significant decreases in soleus H-reflex amplitudes. High-intensity, moderate-intensity, and sham conditions decreased soleus H-reflex amplitudes by 58%, 43%, and 19%, respectively. H-reflexes induced with high-intensity rolling discomfort or pain were significantly lower than moderate and sham conditions. The effects were transient in nature, with an immediate return to baseline following RM. This is the first evidence of RM-induced modulation of spinal excitability. The intensity-dependent response observed indicates that rolling pressure or pain perception may play a role in modulation of the inhibition. Roller massage-induced neural modulation of spinal excitability may explain previously reported increases in ROM and PPT.\n NEW & NOTEWORTHY Recent evidence indicates that the benefits of foam rolling and roller massage are primarily accrued through neural mechanisms. The present study attempts to determine the neuromuscular response to roller massage interventions. We provide strong evidence of roller massage-induced neural modulation of spinal excitability to the soleus. It is plausible that reflex inhibition may explain subsequent increases in pain pressure threshold.","container-title":"Journal of Applied Physiology","DOI":"10.1152/japplphysiol.00732.2017","ISSN":"8750-7587, 1522-1601","issue":"4","journalAbbreviation":"Journal of Applied Physiology","language":"en","page":"950-959","source":" (Crossref)","title":"Roller massage decreases spinal excitability to the soleus","volume":"124","author":[{"family":"Young","given":"James D."},{"family":"Spence","given":"Alyssa-Joy"},{"family":"Behm","given":"David G."}],"issued":{"date-parts":[["2018",4,1]]}}}],"schema":""} 11]. Whilst the mechanical effects of foam rolling are not established, Freiwald et al. acknowledges that the mechano- and chemoreceptors are mechanically stressed during foam rolling which may influence nerve tissue [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1cbap9qlkd","properties":{"formattedCitation":"\\super 12\\nosupersub{}","plainCitation":"12","noteIndex":0},"citationItems":[{"id":27,"uris":[""],"uri":[""],"itemData":{"id":27,"type":"article-journal","abstract":"This review aimed to provide an overview concerning Foam-rolling exercises in medicine and sport. In the ?rst part of the review, nomenclatures and de?nitions as well as anatomical and biomechanical aspects of fascial connective tissue are discussed. Regarding the nomenclatures and effects of Foam-rolling exercises on fascia connective tissue, con?icting ?ndings are evident. Additionally, there is only poor evidence in terms of the assumed six myofascial lines that provide a framework for treatments in medicine and sport. Fascial connective tissue links muscles with the surrounding tissues, transmits forces, and serves compressions. From a biomechanical point of view, fascial connective tissue possess contractile abilities; however, the generated contraction forces are small. During Foam-rolling exercises, all the underlying tissue is mechanically stressed, potentially leading to damage, for example, in neuronal tissues, receptors, vessels, or bones. This concern especially rises in users with diseases, for example, diabetes, varices, or osteoporosis.","container-title":"Sports Orthopaedics and Traumatology","DOI":"10.1016/j.orthtr.2016.07.001","ISSN":"0949328X","issue":"3","journalAbbreviation":"Sports Orthopaedics and Traumatology","language":"en","page":"258-266","source":" (Crossref)","title":"Foam-rolling in sport and therapy – Potential benefits and risks","volume":"32","author":[{"family":"Freiwald","given":"Jürgen"},{"family":"Baumgart","given":"Christian"},{"family":"Kühnemann","given":"Matthias"},{"family":"Hoppe","given":"Matthias W."}],"issued":{"date-parts":[["2016",9]]}}}],"schema":""} 12]. Others have reported that a muscle will relax following amplified pressure of a foam roller via a decrease in neuromuscular excitability, minimising both myofascial trigger point activity and pain [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a9vl4v8l7e","properties":{"formattedCitation":"\\super 10\\nosupersub{}","plainCitation":"10","noteIndex":0},"citationItems":[{"id":23,"uris":[""],"uri":[""],"itemData":{"id":23,"type":"article-journal","abstract":"Background: Numerous techniques have been employed to treat myofascial pain syndrome. Selfmyofascial release (SMFR) is a relatively new technique of soft tissue mobilization. The simplicity and portability of the SMFR tools allow it to be easily implemented in any type of ?tness or rehabilitation program. It is an active method and can be used by anyone at home or at the workplace.","container-title":"Journal of Bodywork and Movement Therapies","DOI":"10.1016/j.jbmt.2016.11.006","ISSN":"13608592","issue":"2","journalAbbreviation":"Journal of Bodywork and Movement Therapies","language":"en","page":"446-451","source":" (Crossref)","title":"Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review","title-short":"Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength","volume":"21","author":[{"family":"Kalichman","given":"Leonid"},{"family":"Ben David","given":"Chen"}],"issued":{"date-parts":[["2017",4]]}}}],"schema":""} 10]. Of note, is the view that the high mechanical loads recorded during foam rolling may be harmful to the connective tissue, nerves, vessels and bones [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a22i4usb0ch","properties":{"formattedCitation":"\\super 12\\nosupersub{}","plainCitation":"12","noteIndex":0},"citationItems":[{"id":27,"uris":[""],"uri":[""],"itemData":{"id":27,"type":"article-journal","abstract":"This review aimed to provide an overview concerning Foam-rolling exercises in medicine and sport. In the ?rst part of the review, nomenclatures and de?nitions as well as anatomical and biomechanical aspects of fascial connective tissue are discussed. Regarding the nomenclatures and effects of Foam-rolling exercises on fascia connective tissue, con?icting ?ndings are evident. Additionally, there is only poor evidence in terms of the assumed six myofascial lines that provide a framework for treatments in medicine and sport. Fascial connective tissue links muscles with the surrounding tissues, transmits forces, and serves compressions. From a biomechanical point of view, fascial connective tissue possess contractile abilities; however, the generated contraction forces are small. During Foam-rolling exercises, all the underlying tissue is mechanically stressed, potentially leading to damage, for example, in neuronal tissues, receptors, vessels, or bones. This concern especially rises in users with diseases, for example, diabetes, varices, or osteoporosis.","container-title":"Sports Orthopaedics and Traumatology","DOI":"10.1016/j.orthtr.2016.07.001","ISSN":"0949328X","issue":"3","journalAbbreviation":"Sports Orthopaedics and Traumatology","language":"en","page":"258-266","source":" (Crossref)","title":"Foam-rolling in sport and therapy – Potential benefits and risks","volume":"32","author":[{"family":"Freiwald","given":"Jürgen"},{"family":"Baumgart","given":"Christian"},{"family":"Kühnemann","given":"Matthias"},{"family":"Hoppe","given":"Matthias W."}],"issued":{"date-parts":[["2016",9]]}}}],"schema":""} 12].The use of plyometric training is well established and evidence suggests that it can be used to increase vertical jump height for a wide range of participants [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a109u8rk9t1","properties":{"formattedCitation":"\\super 13\\nosupersub{}","plainCitation":"13","noteIndex":0},"citationItems":[{"id":29,"uris":[""],"uri":[""],"itemData":{"id":29,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e318196b7c6","ISSN":"1064-8011","issue":"2","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"495-506","source":" (Crossref)","title":"Determining variables of plyometric training for improving vertical jump height performance: A meta-analysis:","title-short":"Determining Variables of Plyometric Training for Improving Vertical Jump Height Performance","volume":"23","author":[{"family":"Villarreal","given":"Eduardo Saéz-Saez","non-dropping-particle":"de"},{"family":"Kellis","given":"Eleftherios"},{"family":"Kraemer","given":"William J"},{"family":"Izquierdo","given":"Mikel"}],"issued":{"date-parts":[["2009",3]]}}}],"schema":""} 13]. Six weeks of drop jump training in addition to regular training, resulted in a significant increase in vertical jump height for junior basketball training [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1ourdqlv4c","properties":{"formattedCitation":"\\super 14\\nosupersub{}","plainCitation":"14","noteIndex":0},"citationItems":[{"id":113,"uris":[""],"uri":[""],"itemData":{"id":113,"type":"article-journal","container-title":"Journal of Sports Medicine and Physical Fitness","page":"159-164","title":"Effects of plyometric training on jumping performance in junior basketball players","volume":"41","author":[{"family":"Matavulj, D","given":""},{"family":"Kukojl, D","given":""},{"family":"Ugarkovic, D","given":""},{"family":"Tihanyi, J","given":""},{"family":"Jaric, S","given":""}],"issued":{"date-parts":[["2001"]]}}}],"schema":""} 14]. Similarly, an 8-week plyometric training intervention, including hurdle jumps and drop jumps, improved both absolute and relative power in soccer players [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a21fa81697k","properties":{"formattedCitation":"\\super 15\\nosupersub{}","plainCitation":"15","noteIndex":0},"citationItems":[{"id":32,"uris":[""],"uri":[""],"itemData":{"id":32,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181e2728f","ISSN":"1064-8011","issue":"10","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2670-2676","source":" (Crossref)","title":"Effects of in-season short-term plyometric training program on leg power, jump- and sprint performance of soccer players","title-short":"Effects of in-Season Short-Term Plyometric Training Program on Leg Power, Jump- and Sprint Performance of Soccer Players","volume":"24","author":[{"family":"Chelly","given":"Mohamed Souhaiel"},{"family":"Ghenem","given":"Mohamed Ali"},{"family":"Abid","given":"Khalil"},{"family":"Hermassi","given":"Souhail"},{"family":"Tabka","given":"Zouhair"},{"family":"Shephard","given":"Roy J"}],"issued":{"date-parts":[["2010",10]]}}}],"schema":""} 15]. Whilst men have been reported to show greater improvements to jump height following plyometric training, evidence shows that implementing this type of programme with female athletes also yields greater performances [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"alrepiv3u7","properties":{"formattedCitation":"\\super 16\\nosupersub{}","plainCitation":"16","noteIndex":0},"citationItems":[{"id":34,"uris":[""],"uri":[""],"itemData":{"id":34,"type":"article-journal","abstract":"Background Plyometric training is an effective method to prevent knee injuries in female athletes; however, the effects of plyometric training on jump performance in female athletes is unclear.","container-title":"Sports Medicine","DOI":"10.1007/s40279-016-0634-6","ISSN":"0112-1642, 1179-2035","issue":"5","journalAbbreviation":"Sports Med","language":"en","page":"975-986","source":" (Crossref)","title":"Effect of plyometric training on vertical jump performance in female athletes: A systematic review and meta-analysis","title-short":"Effect of Plyometric Training on Vertical Jump Performance in Female Athletes","volume":"47","author":[{"family":"Stojanovi?","given":"Emilija"},{"family":"Risti?","given":"Vladimir"},{"family":"McMaster","given":"Daniel Travis"},{"family":"Milanovi?","given":"Zoran"}],"issued":{"date-parts":[["2017",5]]}}}],"schema":""} 16]. A 12-week programme, incorporating hurdles, drop jumps and horizontal jumps, elicited significant increases in jumping ability and kicking speed amongst a cohort of female soccer players [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a23k15r82ni","properties":{"formattedCitation":"\\super 17\\nosupersub{}","plainCitation":"17","noteIndex":0},"citationItems":[{"id":36,"uris":[""],"uri":[""],"itemData":{"id":36,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181b3f537","ISSN":"1064-8011","issue":"6","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1714-1722","source":" (Crossref)","title":"Effects of lower-limb plyometric training on body composition, explosive strength, and kicking speed in female soccer players","title-short":"Effects of Lower-Limb Plyometric Training on Body Composition, Explosive Strength, and Kicking Speed in Female Soccer Players","volume":"23","author":[{"family":"Campo","given":"Silvia Sedano"},{"family":"Vaeyens","given":"Roel"},{"family":"Philippaerts","given":"Renaat M"},{"family":"Redondo","given":"Juan Carlos"},{"family":"Benito","given":"Ana María","non-dropping-particle":"de"},{"family":"Cuadrado","given":"Gonzalo"}],"issued":{"date-parts":[["2009",9]]}}}],"schema":""} 17]. The mechanisms of the stretch-shortening cycle play a role in jump performance and therefore contribute to sporting activities [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"aig3vp5jui","properties":{"formattedCitation":"\\super 18\\nosupersub{}","plainCitation":"18","noteIndex":0},"citationItems":[{"id":80,"uris":[""],"uri":[""],"itemData":{"id":80,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181e72466","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1983-1987","source":" (Crossref)","title":"Using the reactive strength index modified to evaluate plyometric performance","title-short":"Using the Reactive Strength Index Modified to Evaluate Plyometric Performance","volume":"24","author":[{"family":"Ebben","given":"William P"},{"family":"Petushek","given":"Erich J"}],"issued":{"date-parts":[["2010",8]]}}}],"schema":""} 18]. The reactive strength index (RSI) is used to measure the explosiveness of an athlete and a way to quantify the performance of plyometric or stretch shortening activity [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a12prf09tav","properties":{"formattedCitation":"\\super 19\\nosupersub{}","plainCitation":"19","noteIndex":0},"citationItems":[{"id":38,"uris":[""],"uri":[""],"itemData":{"id":38,"type":"article-journal","container-title":"Strength and Conditioning Journal","DOI":"10.1519/SSC.0b013e318187e25b","ISSN":"1524-1602","issue":"5","journalAbbreviation":"Strength and Conditioning Journal","language":"en","page":"32-38","source":" (Crossref)","title":"The use of contact time and the reactive strength index to optimize fast stretch-shortening cycle training","title-short":"The Use of Contact Time and the Reactive Strength Index to Optimize Fast Stretch-Shortening Cycle Training","volume":"30","author":[{"family":"Flanagan","given":"Eamonn P"},{"family":"Comyns","given":"Thomas M"}],"issued":{"date-parts":[["2008",10]]}}}],"schema":""} 19]. In particular, the drop jump can be evaluated using this index due to the identifiable ground contact time [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"atn1hueaue","properties":{"formattedCitation":"\\super 18\\nosupersub{}","plainCitation":"18","noteIndex":0},"citationItems":[{"id":80,"uris":[""],"uri":[""],"itemData":{"id":80,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181e72466","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1983-1987","source":" (Crossref)","title":"Using the reactive strength index modified to evaluate plyometric performance","title-short":"Using the Reactive Strength Index Modified to Evaluate Plyometric Performance","volume":"24","author":[{"family":"Ebben","given":"William P"},{"family":"Petushek","given":"Erich J"}],"issued":{"date-parts":[["2010",8]]}}}],"schema":""} 18]. Subsequent literature has identified the use of a modified RSI (RSImod) to reliably assess this outcome in different athletes [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a3nrpd88nm","properties":{"formattedCitation":"\\super 18,20,21\\nosupersub{}","plainCitation":"18,20,21","noteIndex":0},"citationItems":[{"id":80,"uris":[""],"uri":[""],"itemData":{"id":80,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181e72466","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1983-1987","source":" (Crossref)","title":"Using the reactive strength index modified to evaluate plyometric performance","title-short":"Using the Reactive Strength Index Modified to Evaluate Plyometric Performance","volume":"24","author":[{"family":"Ebben","given":"William P"},{"family":"Petushek","given":"Erich J"}],"issued":{"date-parts":[["2010",8]]}}},{"id":95,"uris":[""],"uri":[""],"itemData":{"id":95,"type":"article-journal","abstract":"Kipp, K, Kiely, MT, and Geiser, CF. Reactive strength index modi?ed is a valid measure of explosiveness in collegiate female volleyball players. J Strength Cond Res 30(5): 1341–1347, 2016—The purpose of this study was to investigate the validity of the reactive strength index modi?ed (RSImod) as a measure of lower body explosiveness. Fifteen female, National Collegiate Athletic Association Division I volleyball players performed vertical countermovement jumps (CMJs) while standing on a force plate. Each player performed 3 CMJs. The vertical ground reaction forces collected during each jump were used to calculate jump height, time to take-off, time to peak force, peak force, peak rate of force development, and peak power; the latter 3 variables were all normalized to body mass. Reactive strength index modi?ed was calculated as the ratio between jump height and time to take-off. All variables, except for jump height, were then entered a factor analysis, which reduced the input data into 2 factors: a force factor and a speed factor. Although RSImod loaded more strongly onto the force factor, further analysis showed that RSImod loaded positively onto both force and speed factors. Visual analysis of the Cartesian coordinates also showed that RSImod loaded into the quadrant of greater force and speed abilities. These results indicate that the construct of RSImod, as derived from CMJ force-time data, captures a combination of speed-force factors that can be interpreted as lower body explosiveness during the CMJ. Reactive strength index modi?ed therefore seems to be a valid measure to study lower body explosiveness.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000001226","ISSN":"1064-8011","issue":"5","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1341-1347","source":" (Crossref)","title":"Reactive strength index modified is a valid measure of explosiveness in Collegiate female volleyball players:","title-short":"Reactive Strength Index Modified Is a Valid Measure of Explosiveness in Collegiate Female Volleyball Players","volume":"30","author":[{"family":"Kipp","given":"Kristof"},{"family":"Kiely","given":"Michael T."},{"family":"Geiser","given":"Christopher F."}],"issued":{"date-parts":[["2016",5]]}}},{"id":40,"uris":[""],"uri":[""],"itemData":{"id":40,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000000743","ISSN":"1064-8011","issue":"4","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"899-904","source":" (Crossref)","title":"Using reactive strength index-modified as an explosive performance measurement tool in Division I athletes","title-short":"Using Reactive Strength Index-Modified as an Explosive Performance Measurement Tool in Division I Athletes","volume":"29","author":[{"family":"Suchomel","given":"Timothy J."},{"family":"Bailey","given":"Christopher A."},{"family":"Sole","given":"Christopher J."},{"family":"Grazer","given":"Jacob L."},{"family":"Beckham","given":"George K."}],"issued":{"date-parts":[["2015",4]]}}}],"schema":""} 18,20,21]. This method replaces flight with time to take off as the denominator in the standard RSI equation (RSImod = contact time/time to take off) [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"abb1n7890k","properties":{"formattedCitation":"\\super 18\\nosupersub{}","plainCitation":"18","noteIndex":0},"citationItems":[{"id":80,"uris":[""],"uri":[""],"itemData":{"id":80,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3181e72466","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1983-1987","source":" (Crossref)","title":"Using the reactive strength index modified to evaluate plyometric performance","title-short":"Using the Reactive Strength Index Modified to Evaluate Plyometric Performance","volume":"24","author":[{"family":"Ebben","given":"William P"},{"family":"Petushek","given":"Erich J"}],"issued":{"date-parts":[["2010",8]]}}}],"schema":""} 18].Therefore, the primary objectives of this study were to determine whether foam rolling to the lower extremities had an effect on vertical jump height drop jump performance and ankle range of movement. Based on previous literature, it was hypothesised that foam rolling would have an effect on neuromuscular performance and joint range of movement.2. Materials and MethodsA randomised, crossover design was used to test the effect of foam rolling on drop jump performance and range of movement. To maintain external validity, each participant undertook a standardised warm up, followed by either a foam rolling intervention or control. A number of drop jump related outcome measures were recorded and analysed, including active stiffness, jump height, modified and standard reactive strength indices. Active range of movement was assessed using the weight-bearing lunge test.A sample of 30 (male = 21, female = 9) recreationally active participants, all studying on a sports undergraduate degree programme, were invited via an announcement on a student virtual learning platform and agreed to participate in this study (age 22.8 ± 3.9 y, body mass 75.9 ± 13.2 kg, stretch stature 174.1 ± 10.1 cm). Participants were eligible for the study if they were physically active and were free from any injury which may have been exacerbated by drop jump exercise. Participants were excluded if they consumed caffeinated products 12 hours prior to the study or participated in lower body fatiguing exercise within 48 hours of either testing session. Institutional ethical approval was obtained by the University Ethics Committee (Reference: GODW/11/03/19) and all procedures were carried out in accordance with the Declaration of Helsinki (Version 2013). Following a verbal and written explanation of the procedures, written informed consent was obtained from all participants prior to any data collection.2.1. ProceduresUsing a block randomised crossover design (block size of 4), participants completed two experimental sessions separated by 7 days (Figure 1). An independent researcher concealed the block size and initially allocated participants to one of two groups, foam rolling (FR) or control (CON). Participants were instructed to refrain from any lower body fatiguing exercise 48 hours before the sessions and caffeinated products were prohibited 12 hours before any testing session. Water was allowed ab libitum throughout both sessions. The testing briefly consisted of a 5 min warm up followed by either foam rolling plus dynamic warm up or dynamic warm up alone (Figure 1). Active range of movement was assessed using a weight-bearing lunge test and completed prior to and immediately after the warm up using a digital goniometer for the dominant foot. Ecological validity was maintained by combining the intervention with a standardised warm up and not in isolation. The drop jumps took place in a human performance laboratory, with the dynamic warm up and foam rolling taking place in an indoor sports hall.Figure 1. Trial procedures (WB: weight-bearing; FR: foam rolling).2.2. Measures2.2.1. Clinometer Validity and ReliabilityThe validity and reliability of a smartphone digital inclinometer app (Clinometer app, Plain Code, Stephanskirchen, Germany) was assessed using an isokinetic dynamometer (Humac Norm, CSMi Solutions, Stoughton, USA). The dynamometer and app were zeroed in accordance with the manufacturer guidelines prior to any testing. The smartphone (Samsung S9+, Seoul, South Korea) was placed on the dynamometer arm throughout the testing and three angles were chosen and selected in a randomised order (15, 40 and 65 degrees). Two researchers, independent to the study, concurrently recorded the angles displayed on the smartphone and were blinded to each other. Both researchers were blinded to the angles of the dynamometer. Each angle was assessed on 10 occasions.2.2.2. Weight-Bearing Lunge TestThe weight-bearing lunge test was used to assess active ankle dorsiflexion of the dominant foot following a standardised protocol [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"amjk05ohe1","properties":{"formattedCitation":"\\super 22\\nosupersub{}","plainCitation":"22","noteIndex":0},"citationItems":[{"id":43,"uris":[""],"uri":[""],"itemData":{"id":43,"type":"article-journal","abstract":"Purpose/Background: A variety of methods exist to measure ankle dorsiflexion range of motion (ROM). Few studies have examined the reliability of a novice rater. The purpose of this study was to determine the reliability of ankle ROM measurements using three different techniques in a novice rater.\nMethods: Twenty healthy subjects (mean±SD, age=24±3 years, height=173.2±8.1 cm, mass=72.6± 15.2 kg) participated in this study. Ankle dorsiflexion ROM measures were obtained in a weight-bearing lunge position using a standard goniometer, digital inclinometer, and a tape measure using the distance-towall technique. All measures were obtained three times per side, with 10 minutes of rest between the first and second set of measures. Intrarater reliability was determined using an intraclass correlation coefficient (ICC2,3) and associated 95% confidence intervals (CI). Standard error of measurement (SEM) and the minimal detectable change (MDC) for each measurement technique were also calculated.\nResults: The within-session intrarater reliability (ICC2,3) estimates for each measure are as follows: tape measure (right 0.98, left 0.99), digital inclinometer (right 0.96; left 0.97), and goniometer (right 0.85; left 0.96). The SEM for the tape measure method ranged from 0.4-0.6 cm and the MDC was between 1.1-1.5 cm. The SEM for the inclinometer was between 1.3-1.4° and the MDC was 3.7-3.8°. The SEM for the goniometer ranged from 1.8-2.8° with an MDC of 5.0-7.7°.\nConclusions: The results indicate that reliable measures of weight-bearing ankle dorsiflexion ROM can be obtained from a novice rater. All three techniques had good reliability and low measurement error, with the distance-to-wall technique using a tape measure and inclinometer methods resulting in higher reliability coefficients (ICC2,3=0.96 to 0.99) and a lower SEM compared to the goniometer (ICC2,3=0.85 to 0.96).","container-title":"The International Journal of Sports Physical Therapy","issue":"3","language":"en","page":"279-287","source":"Zotero","title":"Reliability of three measures of ankle dorsiflexion range of motion","volume":"7","author":[{"family":"Konor","given":"Megan M"},{"family":"Morton","given":"Sam"},{"family":"Eckerson","given":"Joan M"},{"family":"Grindstaff","given":"Terry L"}],"issued":{"date-parts":[["2012"]]}}}],"schema":""} 22]. Starting in a split stance position, the front foot was initially placed 10 cm away from the wall. Participants were instructed to lunge forwards, keeping the knee in line with the second toe, using two fingers of each hand for support on the wall if required. If the heel remained in contact with the ground, the foot was moved further away from the wall in 1 cm increments and the lunge was repeated. Once the heel was unable to remain in contact with the ground, the foot was moved towards the wall in smaller increments until the knee touched the wall. This occurred within 3-4 attempts. The smartphone was then placed at the tibial tuberosity in order to record the angle of the tibia relative to the ground.2.2.3. Warm up and Foam Rolling InterventionThe warm up consisted of two or three phases (control or intervention group respectively). Following the weight-bearing lunge test, participants cycled for 5 min on a stationary cycle (Wattbike Pro, Nottingham, UK) (80W, 75-85 RPM). Immediately following the cycle, the participants in the intervention group undertook the foam rolling intervention using their body weight to provide the pressure. This consisted of 5 strokes per 30 seconds for 5 regions: (1) thoracic/lumbar; (2) gluteals; (3) hamstrings; (4) triceps surae; (5) quadriceps/flexors using a hard, hollow core foam roller (GRID? foam roller, Implus LLC, Durham, USA). The foam rolling was performed bilaterally and the entire length of the muscle was covered from origin to insertion [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2an7pmkaf","properties":{"formattedCitation":"\\super 9\\nosupersub{}","plainCitation":"9","noteIndex":0},"citationItems":[{"id":21,"uris":[""],"uri":[""],"itemData":{"id":21,"type":"article-journal","abstract":"Recent developments in the strength and conditioning field have shown the incorporation of foam rolling self-myofascial release in adjunct with a dynamic warm-up. This is thought to improve overall training performance; however, minimal research exists supporting this theory. Therefore, determining if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance is of importance. In order to do so, eleven athletically trained male subjects participated in a two condition, counterbalanced, crossover within-subjects study comparing two particular warm-up routines. The two warm-up routines compared were a totalbody dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a selfmyofascial release, total-body foam rolling session (SMR). Following each warm-up condition, subjects performed tests of flexibility, power, agility, strength, and speed. Paired samples T-tests were utilized to determine if there were any significant differences in test results between conditions (DYN vs. SMR). The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN (P ≤ 0.024). A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.","container-title":"International Journal of Exercise Science","issue":"3","language":"en","page":"202-211","source":"Zotero","title":"An acute bout of self-myofascial release in the form of foam rolling improves performance testing","volume":"7","author":[{"family":"Peacock","given":"Corey A"},{"family":"Krein","given":"Darren D"},{"family":"Silver","given":"Tobin A"},{"family":"Sanders","given":"J"},{"family":"Carlowitz","given":"Kyle-Patrick A Von"}],"issued":{"date-parts":[["2014"]]}}}],"schema":""} 9]. Following the foam rolling or stationary cycle a series of dynamic stretches were performed by both groups. A standardised set of dynamic exercises was performed and consisted of 6 exercises: (1) walking lunges; (2) walking knee to chest; (3) side squats; (4) walking butt kicks; (5) frankensteins; (6) penny pickers [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2a3cgs5d94","properties":{"formattedCitation":"\\super 23\\nosupersub{}","plainCitation":"23","noteIndex":0},"citationItems":[{"id":45,"uris":[""],"uri":[""],"itemData":{"id":45,"type":"article-journal","abstract":"Healey, KC, Hat?eld, DL, Blanpied, P, Dorfman, LR, and Riebe, D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 28(1): 61–68, 2014—In the last decade, self-myofascial release has become an increasingly common modality to supplement traditional methods of massage, so a masseuse is not necessary. However, there are limited clinical data demonstrating the ef?cacy or mechanism of this treatment on athletic performance. The purpose of this study was to determine whether the use of myofascial rollers before athletic tests can enhance performance. Twenty-six (13 men and 13 women) healthy college-aged individuals (21.56 6 2.04 years, 23.97 6 3.98 body mass index, 20.57 6 12.21 percent body fat) were recruited. The study design was a randomized crossover design in which subject performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility). Fatigue, soreness, and exertion were also measured. A 2 3 2 (trial 3 gender) analysis of variance with repeated measures and appropriate post hoc was used to analyze the data. There were no signi?cant differences between foam rolling and planking for all 4 of the athletic tests. However, there was a signi?cant difference between genders on all the athletic tests (p # 0.001). As expected, there were signi?cant increases from pre to post exercise during both trials for fatigue, soreness, and exertion (p # 0.01). Postexercise fatigue after foam rolling was signi?cantly less than after the subjects performed planking (p # 0.05). The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3182956569","ISSN":"1064-8011","issue":"1","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"61-68","source":" (Crossref)","title":"The effects of myofascial release with foam rolling on performance","title-short":"The Effects of Myofascial Release With Foam Rolling on Performance","volume":"28","author":[{"family":"Healey","given":"Kellie C."},{"family":"Hatfield","given":"Disa L."},{"family":"Blanpied","given":"Peter"},{"family":"Dorfman","given":"Leah R."},{"family":"Riebe","given":"Deborah"}],"issued":{"date-parts":[["2014",1]]}}}],"schema":""} 23]. Each exercise was performed 5 times each leg. Both the intervention and dynamic warm up was completed under the guidance of a qualified therapist.2.2.4. Drop Jump ProtocolThe drop jumps were performed from a 30 cm box onto a set of force plates (Force Decks FD4000, London, UK) with a sampling frequency of 1000 Hz. Data was analysed using the manufacturer’s software (Force Decks Dual Force Platform Hardware and Software Solutions). Three familiarisation repetitions, using standardised key points, were performed and any errors were addressed using corrective cues prior to the drop jump assessment [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a23i7phiuh9","properties":{"formattedCitation":"\\super 24\\nosupersub{}","plainCitation":"24","noteIndex":0},"citationItems":[{"id":47,"uris":[""],"uri":[""],"itemData":{"id":47,"type":"article-journal","abstract":"PLYOMETRIC TRAINING HAS NUMEROUS BENEFITS TO ATHLETIC DEVELOPMENT. THE DROP JUMP IS A CORNERSTONE EXERCISE FOR DEVELOPING FAST STRETCH-SHORTENING CYCLE FUNCTION. THE DROP JUMP CAN ALSO BE USED AS A READINESSTO-TRAIN MARKER IN PRACTICAL SETTINGS. TO ASSIST COACHES WITH ATHLETE DEVELOPMENT, A TECHNICAL MODEL FOR THE DROP JUMP IS PROPOSED. VERBAL INSTRUCTIONS PROVIDED BY THE COACH HAVE AN EFFECT ON THE KINETICS AND KINEMATICS OF A TASK PERFORMED BY AN ATHLETE. TO ASSIST COACHES IN FOSTERING EFFECTIVE PERFORMANCE ADAPTATIONS. EXAMPLE EXTERNAL CUES AND ANALOGIES ARE PROVIDED TO HELP WITH OPTIMIZING PERFORMANCE DEVELOPMENT WHILE MINIMIZING INJURY RISK.","container-title":"Strength and Conditioning Journal","DOI":"10.1519/SSC.0000000000000331","ISSN":"1524-1602","issue":"5","journalAbbreviation":"Strength and Conditioning Journal","language":"en","page":"36-44","source":" (Crossref)","title":"Drop jump: A technical model for scientific application","title-short":"Drop Jump","volume":"39","author":[{"family":"Pedley","given":"Jason S."},{"family":"Lloyd","given":"Rhodri S."},{"family":"Read","given":"Paul"},{"family":"Moore","given":"Isabel S."},{"family":"Oliver","given":"Jon L."}],"issued":{"date-parts":[["2017",10]]}}}],"schema":""} 24]. For the three drop jumps, participants were instructed to step off the box and upon landing, immediately perform a maximal vertical jump. Hands were kept on the iliac crest and the same lead foot was used when stepping off the box for the three jumps. Two min of rest was given between each jump. Lower limb stiffness was automatically calculated by the software and defined as the change in vertical force divided by displacement of the countermovement during the eccentric phase. Maximal vertical jump height was calculated using the flight time method. Modified reactive strength index (RSImod) was calculated by flight time divided by time to take off and the standard reactive strength index (RSI) was calculated by jump height divided by flight time. The highest score from the three vertical jumps for each condition was used for the analysis.2.2.5. Statistical AnalysesPre designed spreadsheets were used to assess validity and reliability [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a8avlud3b5","properties":{"formattedCitation":"\\super 25\\nosupersub{}","plainCitation":"25","noteIndex":0},"citationItems":[{"id":"75lfgPVd/Ukwmt029","uris":[""],"uri":[""],"itemData":{"author":[{"dropping-particle":"","family":"Hopkins","given":"WG","non-dropping-particle":"","parse-names":false,"suffix":""}],"container-title":"Sportscience","id":"zkbCZa00/fH9hjUaP","issued":{"date-parts":[["2015"]]},"page":"36-42","title":"Spreadsheets for analysis of validity and reliability","type":"article-journal","volume":"19"}}],"schema":""} 25]. Concurrent validity was calculated for the smartphone digital inclinometer app compared to an isokinetic dynamometer, using linear regression using Pearson correlation coefficient (r) and standard error of the estimate. An ICC was calculated to measure the intertester reliability for reading the digital inclinometer. Finally, an ICC was calculated to test the reliability of the drop jumps using the three jump scores for the control condition.Descriptive data was calculated for anthropometric measurements and expressed as mean ± standard deviation. Normality was assessed by the Shapiro-Wilk’s test. Lower limb stiffness violated normality and a Wilcoxon signed rank test was used. Paired t-tests were used for vertical jump height, RSImod and RSI analyses. Mauchly’s test revealed a violation of sphericity for ankle dorsiflexion and Greenhouse-Geisser calculations were subsequently performed. Ankle dorsiflexion was analysed using a 2-way mixed model analysis of variance (ANOVA) [condition (foam rolling and dynamic stretching vs. dynamic stretching) × time (pre vs. post)]. All data was analysed using JASP (Version 0.11.1). The alpha level was 0.05 for all tests and the magnitude of effect for the paired tests was expressed as effect sizes (ES) using Cohen’s d and interpreted as small, d = 0.2, medium, d = 0.5 and large, d = 0.8 [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"alhsholscg","properties":{"formattedCitation":"\\super 26\\nosupersub{}","plainCitation":"26","noteIndex":0},"citationItems":[{"id":82,"uris":[""],"uri":[""],"itemData":{"id":82,"type":"book","edition":"2","event-place":"Hillsdale, NJ","ISBN":"978-0-8058-0283-2","publisher":"Lawrence Erlbaum Associates","publisher-place":"Hillsdale, NJ","title":"Statistical power analysis for the behavioural sciences","author":[{"family":"Cohen, Jacob","given":""}],"issued":{"date-parts":[["1988"]]}}}],"schema":""} 26]. The effect size for the ANOVA was reported using eta squared [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"sWaNyQLa","properties":{"formattedCitation":"\\super 27\\nosupersub{}","plainCitation":"27","noteIndex":0},"citationItems":[{"id":125,"uris":[""],"uri":[""],"itemData":{"id":125,"type":"article-journal","abstract":"Effect sizes are the most important outcome of empirical studies. Most articles on effect sizes highlight their importance to communicate the practical signi?cance of results. For scientists themselves, effect sizes are most useful because they facilitate cumulative science. Effect sizes can be used to determine the sample size for follow-up studies, or examining effects across studies. This article aims to provide a practical primer on how to calculate and report effect sizes for t-tests and ANOVA’s such that effect sizes can be used in a-priori power analyses and meta-analyses. Whereas many articles about effect sizes focus on between-subjects designs and address within-subjects designs only brie?y, I provide a detailed overview of the similarities and differences between withinand between-subjects designs. I suggest that some research questions in experimental psychology examine inherently intra-individual effects, which makes effect sizes that incorporate the correlation between measures the best summary of the results. Finally, a supplementary spreadsheet is provided to make it as easy as possible for researchers to incorporate effect size calculations into their work?ow.","container-title":"Frontiers in Psychology","DOI":"10.3389/fpsyg.2013.00863","ISSN":"1664-1078","journalAbbreviation":"Front. Psychol.","language":"en","page":"1-12","source":" (Crossref)","title":"Calculating and reporting effect sizes to facilitate cumulative science: a practical primer for t-tests and ANOVAs","title-short":"Calculating and reporting effect sizes to facilitate cumulative science","volume":"4","author":[{"family":"Lakens","given":"Dani?l"}],"issued":{"date-parts":[["2013"]]}}}],"schema":""} 27].3. ResultsOf the 30 participants initially recruited, 25 completed the study (male = 16, female = 9). Three participants voluntarily withdrew from the study, one was withdrawn due to injury and one consumed caffeine prior to the second trial.3.1. Validity and ReliabilityResults showed very high concurrent validity of the smartphone digital inclinometer app compared to the isokinetic dynamometer (r = 0.99, standardised typical error = 0.02, 95% CI = 0.01, 0.02). Intertester reliability for reading the inclinometer was also very high (ICC = 1.0). Reliability of the three control drop jumps was very high (ICC = 0.94, 95% CI = 0.88, 0.97).3.2. Neuromuscular PerformanceThere were no significant differences found for vertical jump (FR 26.06 ± 6.4 vs. CON 26.39 ± 6.5 cm, t(24) = -0.706; p = 0.487; d = -0.14), RSImod (FR 0.7 ± 0.18 vs. CON 0.67 ± 0.14 t(24) = 0.838; p = 0.4; d = 0.168), RSI (FR 1.24 ± 0.3 vs. CON 1.20 ± 0.2, t(24) = 1.024; p = 0.316; d = 0.2), or lower limb stiffness (FR 10521.48 ± 4180.1 vs. CON 9254.58 ± 4350.8 N·m-1, Z = -.901; p = 0.367; ES = 0.3). Individual results are presented in Figure 2.Figure 2. Neuromuscular performance results (FR: foam rolling; CON: control; RSImod: modified reactive strength index; RSI: reactive strength index).3.3. Range of MovementThe 2-way ANOVA revealed a significant difference for time (pre vs. post) for ankle dorsiflexion during the weight-bearing lunge test for both groups (F = 22.9; p < 0.001, η2 = 0.024). No significant difference was found between conditions (F = 0.22; p = 0.64; η2 = 0.004) or the interaction time*condition (F = 0.68; p = 0.41; η2 = 0.001). Tukey post hoc analysis showed a significant difference between the pre and post foam rolling condition (38.7 ± 7.0 vs. 40.3 ± 7.3?; p = 0.04; d = 0.4) and the pre and post control condition (37.5 ± 5.31 vs. 39.8 ± 5.76?; p = 0.001; d = 0.6) (Figure 3).Figure 3. Range of movement results (*denotes significant difference between pre and post only. No difference was found between groups).4. DiscussionRehabilitation and fitness professionals are reportedly using self-myofascial release, using a foam roller, to increase the mobility of myofascial tissue [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1471513n8c","properties":{"formattedCitation":"\\super 28\\nosupersub{}","plainCitation":"28","noteIndex":0},"citationItems":[{"id":"75lfgPVd/vZkJIkXe","uris":[""],"uri":[""],"itemData":{"ISSN":"2159-2896","PMID":"26618062","abstract":"BACKGROUND 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. PURPOSE 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? METHODS 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. RESULTS 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. CONCLUSION 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. LEVEL OF EVIDENCE 2c.","author":[{"dropping-particle":"","family":"Cheatham","given":"Scott W","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Kolber","given":"Morey J","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Cain","given":"Matt","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Lee","given":"Matt","non-dropping-particle":"","parse-names":false,"suffix":""}],"container-title":"International journal of sports physical therapy","id":"zkbCZa00/fiBx9LMi","issue":"6","issued":{"date-parts":[["2015"]]},"page":"827-38","title":"the Effects of Self-Myofascial Release Using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: a Systematic Review.","type":"article-journal","volume":"10"}}],"schema":""} 28]. This study examined whether foam rolling plus a standardised warm up had an effect on drop jump performance and active ankle range of movement. The principle finding of this study showed that a warm up, consisting of 5 min of stationary cycling plus an acute bout of foam rolling followed by a series of dynamic stretching, did not elicit a significant difference in drop jump performance when compared to a standardised warm up protocol in recreationally active participants. However, there was a significant increase in range of ankle dorsiflexion, pre versus post warm up, when measured using the weight-bearing lunge test for both groups. Both measures of reactive strength index showed no difference. Finally, lower limb stiffness was not affected by the foam rolling intervention compared to the control group.3.3. Range of MovementA number of studies have demonstrated increases in range of movement following bouts of differing durations of foam rolling which is consistent with the results of this study [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1qjjue7mjr","properties":{"formattedCitation":"\\super 2,6\\uc0\\u8211{}8,29\\uc0\\u8211{}31\\nosupersub{}","plainCitation":"2,6–8,29–31","noteIndex":0},"citationItems":[{"id":15,"uris":[""],"uri":[""],"itemData":{"id":15,"type":"article-journal","abstract":"Foam rolling and eccentric exercise interventions have been demonstrated to improve range of motion (ROM). However, these two modalities have not been directly compared. Twenty-three academy soccer players (age: 18 ± 1; height: 1.74 ± 0.08 m; body mass: 69.3 ± 7.5 kg) were randomly allocated to either a foam rolling (FR) or eccentric exercise intervention designed to improve dorsiflexion ROM. Participants performed the intervention daily for a duration of four weeks. Measurements of dorsiflexion ROM, isometric plantar flexion torque and drop jump reactive strength index were taken at baseline (preintervention) and at three subsequent time-points (30-min post, 24-hours post and 4-weeks post). A significant time x group interaction effect was observed for dorsiflexion (P = 0.036), but not for torque or reactive strength index. For dorsiflexion, there was a significant increase in both acute (30-min; P < 0.001) and chronic (4-week; P < 0.001) ROM for the eccentric group, whilst FR exhibited only an acute improvement (P < 0.001). Eccentric training would appear a more efficacious modality than foam rolling for improving dorsiflexion ROM in elite academy soccer players.","container-title":"Journal of Sports Sciences","DOI":"10.1080/02640414.2018.1486000","ISSN":"0264-0414, 1466-447X","issue":"2","journalAbbreviation":"Journal of Sports Sciences","language":"en","page":"138-145","source":" (Crossref)","title":"Acute and chronic effects of foam rolling vs eccentric exercise on ROM and force output of the plantar flexors","volume":"37","author":[{"family":"Aune","given":"Anne A. G."},{"family":"Bishop","given":"Chris"},{"family":"Turner","given":"Anthony N."},{"family":"Papadopoulos","given":"Kostas"},{"family":"Budd","given":"Sarah"},{"family":"Richardson","given":"Mark"},{"family":"Maloney","given":"Sean J."}],"issued":{"date-parts":[["2019",1,17]]}}},{"id":19,"uris":[""],"uri":[""],"itemData":{"id":19,"type":"article-journal","abstract":"Behara, B and Jacobson, BH. Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and ?exibility in Division I linemen. J Strength Cond Res 31(4): 888–892, 2017—A recent strategy to increase sports performance is a self-massage technique called myofascial release using foam rollers. Myofascial restrictions are believed to be brought on by injuries, muscle imbalances, overrecruitment, and/or in?ammation, all of which can decrease sports performance. The purpose of this study was to compare the acute effects of a single-bout of lower extremity self-myofascial release using a custom deep tissue roller (DTR) and a dynamic stretch protocol. Subjects consisted of NCAA Division 1 offensive linemen (n = 14) at a Midwestern university. All players were briefed on the objectives of the study and subsequently signed an approved IRB consent document. A randomized crossover design was used to assess each dependent variable (vertical jump [VJ] power and velocity, knee isometric torque, and hip range of motion was assessed before and after: [a] no treatment, [b] deep tissue foam rolling, and [c] dynamic stretching). Results of repeated-measures analysis of variance yielded no pretest to posttest signi?cant differences (p . 0.05) among the groups for VJ peak power (p = 0.45), VJ average power (p = 0.16), VJ peak velocity (p = 0.25), VJ average velocity (p = 0.23), peak knee extension torque (p = 0.63), average knee extension torque (p = 0.11), peak knee ?exion torque (p = 0.63), or average knee ?exion torque (p = 0.22). However, hip ?exibility was statistically signi?cant when tested after both dynamic stretching and foam rolling (p = 0.0001). Although no changes in strength or power was evident, increased ?exibility after DTR may be used interchangeably with traditional stretching exercises.","container-title":"Journal of Strength and Conditioning Research","issue":"4","language":"en","page":"888-892","source":"Zotero","title":"Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in Division I linemen","volume":"31","author":[{"family":"Behara","given":"Brandon"},{"family":"Jacobson","given":"Bert H"}],"issued":{"date-parts":[["2017"]]}}},{"id":115,"uris":[""],"uri":[""],"itemData":{"id":115,"type":"article-journal","container-title":"The International Journal of Sports Physical Therapy","issue":"4","page":"544-551","title":"Specific and cross-over effects of foam rolling on ankle dorsiflexion range of motion","volume":"11","author":[{"family":"Kelly, Shane","given":""},{"family":"Beardsley, Chris","given":""}],"issued":{"date-parts":[["2016"]]}}},{"id":108,"uris":[""],"uri":[""],"itemData":{"id":108,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e31825c2bc1","ISSN":"1064-8011","issue":"3","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"812-821","source":" (Crossref)","title":"An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force","title-short":"An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force","volume":"27","author":[{"family":"MacDonald","given":"Graham Z."},{"family":"Penney","given":"Michael D.H."},{"family":"Mullaley","given":"Michelle E."},{"family":"Cuconato","given":"Amanda L."},{"family":"Drake","given":"Corey D.J."},{"family":"Behm","given":"David G."},{"family":"Button","given":"Duane C."}],"issued":{"date-parts":[["2013",3]]}}},{"id":17,"uris":[""],"uri":[""],"itemData":{"id":17,"type":"article-journal","abstract":"Smith, JC, Pridgeon, B, and Hall, MC. Acute effect of foam rolling and dynamic stretching on ?exibility and jump height. J Strength Cond Res 32(8): 2209–2215, 2018—Dynamic stretching (DS) can acutely improve vertical jump (VJ) performance but its effect lasts no more than 5 minutes. Foam rolling (FR), a form of selfmyofascial release, can acutely increase range of motion (ROM) with this effect lasting less than 10 minutes. Therefore, the purpose of this study was to evaluate the time course of these effects, separately and combined, on VJ height and ROM. Twenty-nine university students completed 4 different sessions (control, FR, DS, and combo) in a randomized order. After a warm-up and baseline assessments of VJ height and sit-and-reach, participants rested (control) and performed FR, DS, and the combination of FR and DS (combo). Vertical jump height and ROM were assessed every 5 minutes for 20 minutes after treatment. Mean scores at each time point were expressed as a percent change from baseline scores. Immediately after FR, sit-and-reach was signi?cantly greater than control (p = 0.003). Vertical jump height immediately after treatment for DS and combo was signi?cantly greater than the control and FR counterparts (p # 0.002). Vertical jump height for DS and combo was also signi?cantly greater than the control counterpart at 5 minutes after treatment (p , 0.001). At 15 minutes after treatment, the percent change in VJ height for the combo was signi?cantly greater than the control counterpart (p = 0.002). Although FR has no effect on VJ performance, it can acutely increase ROM, but its effect was quickly dissipated. Foam rolling does not seem to enhance VJ height either alone or in combination with DS.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002321","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2209-2215","source":" (Crossref)","title":"Acute effect of foam rolling and dynamic stretching on flexibility and jump height:","title-short":"Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height","volume":"32","author":[{"family":"Smith","given":"Jason C."},{"family":"Pridgeon","given":"Brooke"},{"family":"Hall","given":"MacGregor C."}],"issued":{"date-parts":[["2018",8]]}}},{"id":7,"uris":[""],"uri":[""],"itemData":{"id":7,"type":"article-journal","abstract":"Context: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. Design: Crossover study. Setting: University research laboratory. Participants: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). Main Outcome Measures: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours. Results: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. Conclusions: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2016-0102","ISSN":"1056-6716, 1543-3072","issue":"6","language":"en","page":"469-477","source":" (Crossref)","title":"Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults","volume":"26","author":[{"family":"Su","given":"Hsuan"},{"family":"Chang","given":"Nai-Jen"},{"family":"Wu","given":"Wen-Lan"},{"family":"Guo","given":"Lan-Yuen"},{"family":"Chu","given":"I-Hua"}],"issued":{"date-parts":[["2017",11]]}}},{"id":89,"uris":[""],"uri":[""],"itemData":{"id":89,"type":"article-journal","abstract":"Yoshimura, A, Inami, T, Schleip, R, Mineta, S, Shudo, K, and Hirose, N. Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: a crossover study. J Strength Cond Res XX(X): 000–000, 2019—Selfmyofascial release using a foam roller (FR) is effective in improving range of motion (ROM) in at least some conditions. However, its mechanism is still unclear. Therefore, this study investigated potential acute muscle morphological changes after the FR intervention and aimed to clarify the mechanism of increases in ROM by the FR intervention. We hypothesized that the FR intervention may increase ROM because of changes in fascicle length (FL) and aponeurosis displacement. This crossover study, involving 22 male university students (21.5 6 1.3 years, 170.6 6 4.0 cm, and 64.1 6 8.9 kg; mean 6 SD), compared the FR intervention targeting the gastrocnemius muscle with the control trial. The outcome measures were maximum passive ankle ROM, morphology of the gastrocnemius muscle (FL and aponeurosis displacement) during passive ankle plantar flexor movement, degree of pain during the FR intervention, and sensation of the triceps surae muscle. Although ROM of both dorsiflexion and plantar flexion increased significantly after the FR intervention (p , 0.01), no significant differences were found in FL and aponeurosis displacement before and after the FR intervention. The mean perception of pain during the FR intervention was rated as “slightly uncomfortable,” corresponding to a 2.3 6 2.4-cm on a 9.5-cm visual analog scale. We found that the FR intervention did not influence the morphology of muscle. It is necessary to investigate other factors related to ROM as the next step of this study.","container-title":"Journal of Strength and Conditioning Research","issue":"0","language":"en","page":"1-7","source":"Zotero","title":"Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: A crossover study","volume":"00","author":[{"family":"Yoshimura","given":"Akane"},{"family":"Inami","given":"Takayuki"},{"family":"Schleip","given":"Robert"},{"family":"Mineta","given":"Shinshiro"},{"family":"Shudo","given":"Kohei"},{"family":"Hirose","given":"Norikazu"}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 2,6–8,29–31]. One study showed no difference between foam rolling and dynamic warm up conditions for sit and reach distance [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a25iu24inih","properties":{"formattedCitation":"\\super 9\\nosupersub{}","plainCitation":"9","noteIndex":0},"citationItems":[{"id":21,"uris":[""],"uri":[""],"itemData":{"id":21,"type":"article-journal","abstract":"Recent developments in the strength and conditioning field have shown the incorporation of foam rolling self-myofascial release in adjunct with a dynamic warm-up. This is thought to improve overall training performance; however, minimal research exists supporting this theory. Therefore, determining if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance is of importance. In order to do so, eleven athletically trained male subjects participated in a two condition, counterbalanced, crossover within-subjects study comparing two particular warm-up routines. The two warm-up routines compared were a totalbody dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a selfmyofascial release, total-body foam rolling session (SMR). Following each warm-up condition, subjects performed tests of flexibility, power, agility, strength, and speed. Paired samples T-tests were utilized to determine if there were any significant differences in test results between conditions (DYN vs. SMR). The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN (P ≤ 0.024). A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.","container-title":"International Journal of Exercise Science","issue":"3","language":"en","page":"202-211","source":"Zotero","title":"An acute bout of self-myofascial release in the form of foam rolling improves performance testing","volume":"7","author":[{"family":"Peacock","given":"Corey A"},{"family":"Krein","given":"Darren D"},{"family":"Silver","given":"Tobin A"},{"family":"Sanders","given":"J"},{"family":"Carlowitz","given":"Kyle-Patrick A Von"}],"issued":{"date-parts":[["2014"]]}}}],"schema":""} 9]. However, these findings are limited as there was no analysis of pre versus post measures. Su et al. showed an 11.8% increase in sit and reach performance following 90 seconds of foam rolling to the quadriceps and hamstrings [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2c5gfq0ndi","properties":{"formattedCitation":"\\super 2\\nosupersub{}","plainCitation":"2","noteIndex":0},"citationItems":[{"id":7,"uris":[""],"uri":[""],"itemData":{"id":7,"type":"article-journal","abstract":"Context: Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear. Objectives: To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension. Design: Crossover study. Setting: University research laboratory. Participants: 15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm). Main Outcome Measures: Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours. Results: The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged. Conclusions: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2016-0102","ISSN":"1056-6716, 1543-3072","issue":"6","language":"en","page":"469-477","source":" (Crossref)","title":"Acute effects of foam rolling, static stretching, and dynamic stretching during warm-ups on muscular flexibility and strength in young adults","volume":"26","author":[{"family":"Su","given":"Hsuan"},{"family":"Chang","given":"Nai-Jen"},{"family":"Wu","given":"Wen-Lan"},{"family":"Guo","given":"Lan-Yuen"},{"family":"Chu","given":"I-Hua"}],"issued":{"date-parts":[["2017",11]]}}}],"schema":""} 2]. At 2 and 10 min post intervention, MacDonald et al. reported significant increases, 13.7% and 11.3% respectively, in passive knee flexion following 120 seconds of foam rolling to the quadriceps [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"aj7mvs8c53","properties":{"formattedCitation":"\\super 30\\nosupersub{}","plainCitation":"30","noteIndex":0},"citationItems":[{"id":108,"uris":[""],"uri":[""],"itemData":{"id":108,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e31825c2bc1","ISSN":"1064-8011","issue":"3","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"812-821","source":" (Crossref)","title":"An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force","title-short":"An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force","volume":"27","author":[{"family":"MacDonald","given":"Graham Z."},{"family":"Penney","given":"Michael D.H."},{"family":"Mullaley","given":"Michelle E."},{"family":"Cuconato","given":"Amanda L."},{"family":"Drake","given":"Corey D.J."},{"family":"Behm","given":"David G."},{"family":"Button","given":"Duane C."}],"issued":{"date-parts":[["2013",3]]}}}],"schema":""} 30]. A greater (22%) significant increase in passive ankle dorsiflexion was found following 3 min of foam rolling to the right medial head of the gastrocnemius muscle [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2eejcr31q2","properties":{"formattedCitation":"\\super 31\\nosupersub{}","plainCitation":"31","noteIndex":0},"citationItems":[{"id":89,"uris":[""],"uri":[""],"itemData":{"id":89,"type":"article-journal","abstract":"Yoshimura, A, Inami, T, Schleip, R, Mineta, S, Shudo, K, and Hirose, N. Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: a crossover study. J Strength Cond Res XX(X): 000–000, 2019—Selfmyofascial release using a foam roller (FR) is effective in improving range of motion (ROM) in at least some conditions. However, its mechanism is still unclear. Therefore, this study investigated potential acute muscle morphological changes after the FR intervention and aimed to clarify the mechanism of increases in ROM by the FR intervention. We hypothesized that the FR intervention may increase ROM because of changes in fascicle length (FL) and aponeurosis displacement. This crossover study, involving 22 male university students (21.5 6 1.3 years, 170.6 6 4.0 cm, and 64.1 6 8.9 kg; mean 6 SD), compared the FR intervention targeting the gastrocnemius muscle with the control trial. The outcome measures were maximum passive ankle ROM, morphology of the gastrocnemius muscle (FL and aponeurosis displacement) during passive ankle plantar flexor movement, degree of pain during the FR intervention, and sensation of the triceps surae muscle. Although ROM of both dorsiflexion and plantar flexion increased significantly after the FR intervention (p , 0.01), no significant differences were found in FL and aponeurosis displacement before and after the FR intervention. The mean perception of pain during the FR intervention was rated as “slightly uncomfortable,” corresponding to a 2.3 6 2.4-cm on a 9.5-cm visual analog scale. We found that the FR intervention did not influence the morphology of muscle. It is necessary to investigate other factors related to ROM as the next step of this study.","container-title":"Journal of Strength and Conditioning Research","issue":"0","language":"en","page":"1-7","source":"Zotero","title":"Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: A crossover study","volume":"00","author":[{"family":"Yoshimura","given":"Akane"},{"family":"Inami","given":"Takayuki"},{"family":"Schleip","given":"Robert"},{"family":"Mineta","given":"Shinshiro"},{"family":"Shudo","given":"Kohei"},{"family":"Hirose","given":"Norikazu"}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 31]. Conversely, ?karabot et al. showed a non-significant difference in passive range of motion at the ankle in a FR only group compared to a static stretching and a combination group [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1r7roh7vuu","properties":{"formattedCitation":"\\super 32\\nosupersub{}","plainCitation":"32","noteIndex":0},"citationItems":[{"id":87,"uris":[""],"uri":[""],"itemData":{"id":87,"type":"article-journal","abstract":"Background: Increased flexibility is often desirable immediately prior to sports performance. Static stretching (SS) has historically been the main method for increasing joint range-of-motion (ROM) acutely. However, SS is associated with acute reductions in performance. Foam rolling (FR) is a form of self-myofascial release (SMR) that also increases joint ROM acutely but does not seem to reduce force production. However, FR has never previously been studied in resistance-trained athletes, in adolescents, or in individuals accustomed to SMR.\nObjective: To compare the effects of SS and FR and a combination of both (FR+SS) of the plantarflexors on passive ankle dorsiflexion ROM in resistance-trained, adolescent athletes with at least six months of FR experience.\nMethods: Eleven resistance-trained, adolescent athletes with at least six months of both resistance-training and FR experience were tested on three separate occasions in a randomized cross-over design. The subjects were assessed for passive ankle dorsiflexion ROM after a period of passive rest pre-intervention, immediately post-intervention and after 10, 15, and 20 minutes of passive rest. Following the pre-intervention test, the subjects randomly performed either SS, FR or FR+SS. SS and FR each comprised 3 sets of 30 seconds of the intervention with 10 seconds of inter-set rest. FR+SS comprised the protocol from the FR condition followed by the protocol from the SS condition in sequence.\nResults: A significant effect of time was found for SS, FR and FR+SS. Post hoc testing revealed increases in ROM between baseline and post-intervention by 6.2% for SS (p < 0.05) and 9.1% for FR+SS (p < 0.05) but not for FR alone. Post hoc testing did not reveal any other significant differences between baseline and any other time point for any condition. A significant effect of condition was observed immediately post-intervention. Post hoc testing revealed that FR+SS was superior to FR (p < 0.05) for increasing ROM.\nConclusions: FR, SS and FR+SS all lead to acute increases in flexibility and FR+SS appears to have an additive effect in comparison with FR alone. All three interventions (FR, SS and FR+SS) have time courses that lasted less than 10 minutes.","container-title":"The International Journal of Sports Physical Therapy","issue":"2","language":"en","page":"203-212","source":"Zotero","title":"Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes","volume":"10","author":[{"family":"?karabot","given":"Jakob"},{"family":"Beardsley","given":"Chris"},{"family":"?tirn","given":"Igor"}],"issued":{"date-parts":[["2015"]]}}}],"schema":""} 32]. Despite differences in the warm up procedures across groups, foam rolling appeared to enhance ROM in the majority of studies. Our results showed a significant (4%) increase in ankle dorsiflexion following the acute bout of foam rolling plus dynamic warm up. However, the standard warm up group also significantly increased their range of movement (6%). The two studies that showed no difference in ROM were foam rolling alone, with no additional dynamic activities [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a17sndh44p9","properties":{"formattedCitation":"\\super 8,32\\nosupersub{}","plainCitation":"8,32","noteIndex":0},"citationItems":[{"id":19,"uris":[""],"uri":[""],"itemData":{"id":19,"type":"article-journal","abstract":"Behara, B and Jacobson, BH. Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and ?exibility in Division I linemen. J Strength Cond Res 31(4): 888–892, 2017—A recent strategy to increase sports performance is a self-massage technique called myofascial release using foam rollers. Myofascial restrictions are believed to be brought on by injuries, muscle imbalances, overrecruitment, and/or in?ammation, all of which can decrease sports performance. The purpose of this study was to compare the acute effects of a single-bout of lower extremity self-myofascial release using a custom deep tissue roller (DTR) and a dynamic stretch protocol. Subjects consisted of NCAA Division 1 offensive linemen (n = 14) at a Midwestern university. All players were briefed on the objectives of the study and subsequently signed an approved IRB consent document. A randomized crossover design was used to assess each dependent variable (vertical jump [VJ] power and velocity, knee isometric torque, and hip range of motion was assessed before and after: [a] no treatment, [b] deep tissue foam rolling, and [c] dynamic stretching). Results of repeated-measures analysis of variance yielded no pretest to posttest signi?cant differences (p . 0.05) among the groups for VJ peak power (p = 0.45), VJ average power (p = 0.16), VJ peak velocity (p = 0.25), VJ average velocity (p = 0.23), peak knee extension torque (p = 0.63), average knee extension torque (p = 0.11), peak knee ?exion torque (p = 0.63), or average knee ?exion torque (p = 0.22). However, hip ?exibility was statistically signi?cant when tested after both dynamic stretching and foam rolling (p = 0.0001). Although no changes in strength or power was evident, increased ?exibility after DTR may be used interchangeably with traditional stretching exercises.","container-title":"Journal of Strength and Conditioning Research","issue":"4","language":"en","page":"888-892","source":"Zotero","title":"Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in Division I linemen","volume":"31","author":[{"family":"Behara","given":"Brandon"},{"family":"Jacobson","given":"Bert H"}],"issued":{"date-parts":[["2017"]]}},"label":"page"},{"id":87,"uris":[""],"uri":[""],"itemData":{"id":87,"type":"article-journal","abstract":"Background: Increased flexibility is often desirable immediately prior to sports performance. Static stretching (SS) has historically been the main method for increasing joint range-of-motion (ROM) acutely. However, SS is associated with acute reductions in performance. Foam rolling (FR) is a form of self-myofascial release (SMR) that also increases joint ROM acutely but does not seem to reduce force production. However, FR has never previously been studied in resistance-trained athletes, in adolescents, or in individuals accustomed to SMR.\nObjective: To compare the effects of SS and FR and a combination of both (FR+SS) of the plantarflexors on passive ankle dorsiflexion ROM in resistance-trained, adolescent athletes with at least six months of FR experience.\nMethods: Eleven resistance-trained, adolescent athletes with at least six months of both resistance-training and FR experience were tested on three separate occasions in a randomized cross-over design. The subjects were assessed for passive ankle dorsiflexion ROM after a period of passive rest pre-intervention, immediately post-intervention and after 10, 15, and 20 minutes of passive rest. Following the pre-intervention test, the subjects randomly performed either SS, FR or FR+SS. SS and FR each comprised 3 sets of 30 seconds of the intervention with 10 seconds of inter-set rest. FR+SS comprised the protocol from the FR condition followed by the protocol from the SS condition in sequence.\nResults: A significant effect of time was found for SS, FR and FR+SS. Post hoc testing revealed increases in ROM between baseline and post-intervention by 6.2% for SS (p < 0.05) and 9.1% for FR+SS (p < 0.05) but not for FR alone. Post hoc testing did not reveal any other significant differences between baseline and any other time point for any condition. A significant effect of condition was observed immediately post-intervention. Post hoc testing revealed that FR+SS was superior to FR (p < 0.05) for increasing ROM.\nConclusions: FR, SS and FR+SS all lead to acute increases in flexibility and FR+SS appears to have an additive effect in comparison with FR alone. All three interventions (FR, SS and FR+SS) have time courses that lasted less than 10 minutes.","container-title":"The International Journal of Sports Physical Therapy","issue":"2","language":"en","page":"203-212","source":"Zotero","title":"Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes","volume":"10","author":[{"family":"?karabot","given":"Jakob"},{"family":"Beardsley","given":"Chris"},{"family":"?tirn","given":"Igor"}],"issued":{"date-parts":[["2015"]]}},"label":"page"}],"schema":""} 8,32]. By contrast Kelly and Beardsley did find a significant increase in the weight-bearing lunge test following three bouts of 30 seconds foam rolling to the plantarflexors; this increase remained up to 20 min post intervention [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a19qki4a2e5","properties":{"formattedCitation":"\\super 29\\nosupersub{}","plainCitation":"29","noteIndex":0},"citationItems":[{"id":115,"uris":[""],"uri":[""],"itemData":{"id":115,"type":"article-journal","container-title":"The International Journal of Sports Physical Therapy","issue":"4","page":"544-551","title":"Specific and cross-over effects of foam rolling on ankle dorsiflexion range of motion","volume":"11","author":[{"family":"Kelly, Shane","given":""},{"family":"Beardsley, Chris","given":""}],"issued":{"date-parts":[["2016"]]}}}],"schema":""} 29]. Therefore, our study supports the view that foam rolling coupled with a dynamic warm up or dynamic warm up alone increases ROM.Changes in tolerance and passive properties of muscle may account for ROM alteration [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2lbe79e5j1","properties":{"formattedCitation":"\\super 33\\nosupersub{}","plainCitation":"33","noteIndex":0},"citationItems":[{"id":98,"uris":[""],"uri":[""],"itemData":{"id":98,"type":"article-journal","abstract":"Takeuchi, K, Takemura, M, Nakamura, M, Tsukuda, F, and Miyakawa, S. Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantar?exor muscles. J Strength Cond Res XX(X): 000–000, 2018—The purpose of this study was to examine the effects of active and passive warm-ups on ?exibility and strength of calf muscles. Fourteen healthy males (age: 23.1 6 2.6 years, height: 172.7 6 5.6 cm, and body mass: 64.5 6 7.0 kg) performed 3 types of warm-ups respectively for 10 minutes in a random order: an active warm-up by pedaling a cycling ergometer, an active warm-up doing repeated isometric contractions, and a passive warm-up in a hot water bath. To assess ?exibility, range of motion (ROM) of ankle dorsi?exion, passive torque of ankle plantar?exion, and muscle tendon junction (MTJ) displacement were measured and then muscle tendon unit (MTU) stiffness was calculated. After the ?exibility assessment, peak torque during maximum voluntary isometric contraction was measured to assess the isometric strength. These data were compared before and after each warm-up. As a result, all 3 types of warm-ups increased ROM (p , 0.05) and passive torque at terminal ROM (p , 0.01), but there were no signi?cant changes in MTU stiffness or MTJ displacement. The active warm-up by pedaling a cycling ergometer increased peak torque during isometric contraction (p , 0.05), whereas the other warm-ups did not show signi?cant alterations. In conclusion, the active warm-up with aerobic exercise increased ?exibility and strength of the calf muscles.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002642","ISSN":"1064-8011","issue":"X","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1-6","source":" (Crossref)","title":"Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantarflexor muscles","title-short":"Effects of Active and Passive Warm-ups on Range of Motion, Strength, and Muscle Passive Properties in Ankle Plantarflexor Muscles","volume":"XX","author":[{"family":"Takeuchi","given":"Kosuke"},{"family":"Takemura","given":"Masahiro"},{"family":"Nakamura","given":"Masatoshi"},{"family":"Tsukuda","given":"Fumiko"},{"family":"Miyakawa","given":"Shumpei"}],"issued":{"date-parts":[["2018",6]]}}}],"schema":""} 33]. These changes are reported to include muscle tendon unit stiffness and muscle tendon junction displacement [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2n6ud69tra","properties":{"formattedCitation":"\\super 33\\nosupersub{}","plainCitation":"33","noteIndex":0},"citationItems":[{"id":98,"uris":[""],"uri":[""],"itemData":{"id":98,"type":"article-journal","abstract":"Takeuchi, K, Takemura, M, Nakamura, M, Tsukuda, F, and Miyakawa, S. Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantar?exor muscles. J Strength Cond Res XX(X): 000–000, 2018—The purpose of this study was to examine the effects of active and passive warm-ups on ?exibility and strength of calf muscles. Fourteen healthy males (age: 23.1 6 2.6 years, height: 172.7 6 5.6 cm, and body mass: 64.5 6 7.0 kg) performed 3 types of warm-ups respectively for 10 minutes in a random order: an active warm-up by pedaling a cycling ergometer, an active warm-up doing repeated isometric contractions, and a passive warm-up in a hot water bath. To assess ?exibility, range of motion (ROM) of ankle dorsi?exion, passive torque of ankle plantar?exion, and muscle tendon junction (MTJ) displacement were measured and then muscle tendon unit (MTU) stiffness was calculated. After the ?exibility assessment, peak torque during maximum voluntary isometric contraction was measured to assess the isometric strength. These data were compared before and after each warm-up. As a result, all 3 types of warm-ups increased ROM (p , 0.05) and passive torque at terminal ROM (p , 0.01), but there were no signi?cant changes in MTU stiffness or MTJ displacement. The active warm-up by pedaling a cycling ergometer increased peak torque during isometric contraction (p , 0.05), whereas the other warm-ups did not show signi?cant alterations. In conclusion, the active warm-up with aerobic exercise increased ?exibility and strength of the calf muscles.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002642","ISSN":"1064-8011","issue":"X","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1-6","source":" (Crossref)","title":"Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantarflexor muscles","title-short":"Effects of Active and Passive Warm-ups on Range of Motion, Strength, and Muscle Passive Properties in Ankle Plantarflexor Muscles","volume":"XX","author":[{"family":"Takeuchi","given":"Kosuke"},{"family":"Takemura","given":"Masahiro"},{"family":"Nakamura","given":"Masatoshi"},{"family":"Tsukuda","given":"Fumiko"},{"family":"Miyakawa","given":"Shumpei"}],"issued":{"date-parts":[["2018",6]]}}}],"schema":""} 33]. However, Yoshimura et al. reported no changes to fascicle length and aponeurosis displacement following 3 min of foam rolling to the medial head of the gastrocnemius, at a force ranging between 15-25% of body mass [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2fldq998ch","properties":{"formattedCitation":"\\super 31\\nosupersub{}","plainCitation":"31","noteIndex":0},"citationItems":[{"id":89,"uris":[""],"uri":[""],"itemData":{"id":89,"type":"article-journal","abstract":"Yoshimura, A, Inami, T, Schleip, R, Mineta, S, Shudo, K, and Hirose, N. Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: a crossover study. J Strength Cond Res XX(X): 000–000, 2019—Selfmyofascial release using a foam roller (FR) is effective in improving range of motion (ROM) in at least some conditions. However, its mechanism is still unclear. Therefore, this study investigated potential acute muscle morphological changes after the FR intervention and aimed to clarify the mechanism of increases in ROM by the FR intervention. We hypothesized that the FR intervention may increase ROM because of changes in fascicle length (FL) and aponeurosis displacement. This crossover study, involving 22 male university students (21.5 6 1.3 years, 170.6 6 4.0 cm, and 64.1 6 8.9 kg; mean 6 SD), compared the FR intervention targeting the gastrocnemius muscle with the control trial. The outcome measures were maximum passive ankle ROM, morphology of the gastrocnemius muscle (FL and aponeurosis displacement) during passive ankle plantar flexor movement, degree of pain during the FR intervention, and sensation of the triceps surae muscle. Although ROM of both dorsiflexion and plantar flexion increased significantly after the FR intervention (p , 0.01), no significant differences were found in FL and aponeurosis displacement before and after the FR intervention. The mean perception of pain during the FR intervention was rated as “slightly uncomfortable,” corresponding to a 2.3 6 2.4-cm on a 9.5-cm visual analog scale. We found that the FR intervention did not influence the morphology of muscle. It is necessary to investigate other factors related to ROM as the next step of this study.","container-title":"Journal of Strength and Conditioning Research","issue":"0","language":"en","page":"1-7","source":"Zotero","title":"Effects of self-myofascial release using a foam roller on range of motion and morphological changes in muscle: A crossover study","volume":"00","author":[{"family":"Yoshimura","given":"Akane"},{"family":"Inami","given":"Takayuki"},{"family":"Schleip","given":"Robert"},{"family":"Mineta","given":"Shinshiro"},{"family":"Shudo","given":"Kohei"},{"family":"Hirose","given":"Norikazu"}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 31]. Heat generated during the warm may also explain changes in ankle dorsiflexion. In a study applying hot packs for 15 min to the plantarflexor muscles followed by static stretching, the results showed an increase in both passive and active ROM [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a29ue2h077t","properties":{"formattedCitation":"\\super 34\\nosupersub{}","plainCitation":"34","noteIndex":0},"citationItems":[{"id":52,"uris":[""],"uri":[""],"itemData":{"id":52,"type":"article-journal","container-title":"Physical Therapy","DOI":"10.1093/ptj/81.6.1206","ISSN":"1538-6724","issue":"6","language":"en","page":"1206-1214","source":" (Crossref)","title":"Effect of Superficial Heat, Deep Heat, and Active Exercise Warm-up on the Extensibility of the Plantar Flexors","volume":"81","author":[{"family":"Knight, Claudia","given":""},{"family":"Rutledge, Carrie","given":""},{"family":"Cox, Michael","given":""},{"family":"Acosta, Martha","given":""},{"family":"Hall, Susan","given":""}],"issued":{"date-parts":[["2001",6,1]]}}}],"schema":""} 34]. This increase in temperature accelerates metabolism and circulation and may contribute to an improvement in performance [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1e1junpi3j","properties":{"formattedCitation":"\\super 33\\nosupersub{}","plainCitation":"33","noteIndex":0},"citationItems":[{"id":98,"uris":[""],"uri":[""],"itemData":{"id":98,"type":"article-journal","abstract":"Takeuchi, K, Takemura, M, Nakamura, M, Tsukuda, F, and Miyakawa, S. Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantar?exor muscles. J Strength Cond Res XX(X): 000–000, 2018—The purpose of this study was to examine the effects of active and passive warm-ups on ?exibility and strength of calf muscles. Fourteen healthy males (age: 23.1 6 2.6 years, height: 172.7 6 5.6 cm, and body mass: 64.5 6 7.0 kg) performed 3 types of warm-ups respectively for 10 minutes in a random order: an active warm-up by pedaling a cycling ergometer, an active warm-up doing repeated isometric contractions, and a passive warm-up in a hot water bath. To assess ?exibility, range of motion (ROM) of ankle dorsi?exion, passive torque of ankle plantar?exion, and muscle tendon junction (MTJ) displacement were measured and then muscle tendon unit (MTU) stiffness was calculated. After the ?exibility assessment, peak torque during maximum voluntary isometric contraction was measured to assess the isometric strength. These data were compared before and after each warm-up. As a result, all 3 types of warm-ups increased ROM (p , 0.05) and passive torque at terminal ROM (p , 0.01), but there were no signi?cant changes in MTU stiffness or MTJ displacement. The active warm-up by pedaling a cycling ergometer increased peak torque during isometric contraction (p , 0.05), whereas the other warm-ups did not show signi?cant alterations. In conclusion, the active warm-up with aerobic exercise increased ?exibility and strength of the calf muscles.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002642","ISSN":"1064-8011","issue":"X","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"1-6","source":" (Crossref)","title":"Effects of active and passive warm-ups on range of motion, strength, and muscle passive properties in ankle plantarflexor muscles","title-short":"Effects of Active and Passive Warm-ups on Range of Motion, Strength, and Muscle Passive Properties in Ankle Plantarflexor Muscles","volume":"XX","author":[{"family":"Takeuchi","given":"Kosuke"},{"family":"Takemura","given":"Masahiro"},{"family":"Nakamura","given":"Masatoshi"},{"family":"Tsukuda","given":"Fumiko"},{"family":"Miyakawa","given":"Shumpei"}],"issued":{"date-parts":[["2018",6]]}}}],"schema":""} 33]. Whilst muscle temperature was not measured in this study, there is sufficient evidence to support the effects of increased temperature on flexibility that should not be discounted [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2ekv2id5rt","properties":{"formattedCitation":"\\super 35\\nosupersub{}","plainCitation":"35","noteIndex":0},"citationItems":[{"id":112,"uris":[""],"uri":[""],"itemData":{"id":112,"type":"article-journal","container-title":"Journal of Sport Rehabilitation","DOI":"10.1123/jsr.2015-0165","page":"66-72","title":"Effects of a thermal agent and physical activity on muscle tendon stiffness, as well as the effects combined with static stretching","volume":"27","author":[{"family":"Fujita, Kosuke","given":""},{"family":"Nakamura, Masatoshi","given":""},{"family":"Umegaki, Hiroki","given":""},{"family":"Kobayashi, Takuya","given":""},{"family":"Nishishita, Satoru","given":""},{"family":"Tanaka, Hiroki","given":""},{"family":"Ibuki, Satoko","given":""},{"family":"Ichihashi, Noriaki","given":""}],"issued":{"date-parts":[["2018"]]}}}],"schema":""} 35]. Bradbury-Squires et al. proposed a possible neural explanation to explain the increase in ROM [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2gjmhurou1","properties":{"formattedCitation":"\\super 36\\nosupersub{}","plainCitation":"36","noteIndex":0},"citationItems":[{"id":55,"uris":[""],"uri":[""],"itemData":{"id":55,"type":"article-journal","abstract":"Context: Roller massagers are used as a recovery and rehabilitative tool to initiate muscle relaxation and improve range of motion (ROM) and muscular performance. However, research demonstrating such effects is lacking. Objective: To determine the effects of applying a roller massager for 20 and 60 seconds on knee-joint ROM and dynamic muscular performance. Design: Randomized controlled clinical trial. Setting: University laboratory. Patients or Other Participants: Ten recreationally active men (age ? 26.6 6 5.2 years, height ? 175.3 6 4.3 cm, mass ? 84.4 6 8.8 kg). Intervention(s): Participants performed 3 randomized experimental conditions separated by 24 to 48 hours. In condition 1 (5 repetitions of 20 seconds) and condition 2 (5 repetitions of 60 seconds), they applied a roller massager to the quadriceps muscles. Condition 3 served as a control condition in which participants sat quietly. Main Outcome Measure(s): Visual analog pain scale, electromyography (EMG) of the vastus lateralis (VL) and biceps femoris during roller massage and lunge, and kneejoint ROM. Results: We found no differences in pain between the 20second and 60-second roller-massager conditions. During 60 seconds of roller massage, pain was 13.5% (5.7 6 0.70) and 20.6% (6.2 6 0.70) greater at 40 seconds and 60 seconds, respectively, than at 20 seconds (P , .05). During roller massage, VL and biceps femoris root mean square (RMS) EMG was 8% and 7%, respectively, of RMS EMG recorded during maximal voluntary isometric contraction. Knee-joint ROM was 10% and 16% greater in the 20-second and 60-second roller-massager conditions, respectively, than the control condition (P , .05). Finally, average lunge VL RMS EMG decreased as roller-massage time increased (P , .05). Conclusions: Roller massage was painful and induced muscle activity, but it increased knee-joint ROM and neuromuscular efficiency during a lunge.","container-title":"Journal of Athletic Training","DOI":"10.4085/1062-6050-49.5.03","ISSN":"1062-6050","issue":"2","journalAbbreviation":"Journal of Athletic Training","language":"en","page":"133-140","source":" (Crossref)","title":"Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge","volume":"50","author":[{"family":"Bradbury-Squires","given":"David J."},{"family":"Noftall","given":"Jennifer C."},{"family":"Sullivan","given":"Kathleen M."},{"family":"Behm","given":"David G."},{"family":"Power","given":"Kevin E."},{"family":"Button","given":"Duane C."}],"issued":{"date-parts":[["2015",2]]}}}],"schema":""} 36]. They showed that an increase in muscle electromyography activity during roller massage could reach a threshold similar to that of proprioceptive neuromuscular facilitation stretching. In turn, this may alter the muscle-spindle length or stretch perception. However, they did note that the amount of pressure required to induce an increase in ROM is unknown [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"ackdb3r6ld","properties":{"formattedCitation":"\\super 36\\nosupersub{}","plainCitation":"36","noteIndex":0},"citationItems":[{"id":55,"uris":[""],"uri":[""],"itemData":{"id":55,"type":"article-journal","abstract":"Context: Roller massagers are used as a recovery and rehabilitative tool to initiate muscle relaxation and improve range of motion (ROM) and muscular performance. However, research demonstrating such effects is lacking. Objective: To determine the effects of applying a roller massager for 20 and 60 seconds on knee-joint ROM and dynamic muscular performance. Design: Randomized controlled clinical trial. Setting: University laboratory. Patients or Other Participants: Ten recreationally active men (age ? 26.6 6 5.2 years, height ? 175.3 6 4.3 cm, mass ? 84.4 6 8.8 kg). Intervention(s): Participants performed 3 randomized experimental conditions separated by 24 to 48 hours. In condition 1 (5 repetitions of 20 seconds) and condition 2 (5 repetitions of 60 seconds), they applied a roller massager to the quadriceps muscles. Condition 3 served as a control condition in which participants sat quietly. Main Outcome Measure(s): Visual analog pain scale, electromyography (EMG) of the vastus lateralis (VL) and biceps femoris during roller massage and lunge, and kneejoint ROM. Results: We found no differences in pain between the 20second and 60-second roller-massager conditions. During 60 seconds of roller massage, pain was 13.5% (5.7 6 0.70) and 20.6% (6.2 6 0.70) greater at 40 seconds and 60 seconds, respectively, than at 20 seconds (P , .05). During roller massage, VL and biceps femoris root mean square (RMS) EMG was 8% and 7%, respectively, of RMS EMG recorded during maximal voluntary isometric contraction. Knee-joint ROM was 10% and 16% greater in the 20-second and 60-second roller-massager conditions, respectively, than the control condition (P , .05). Finally, average lunge VL RMS EMG decreased as roller-massage time increased (P , .05). Conclusions: Roller massage was painful and induced muscle activity, but it increased knee-joint ROM and neuromuscular efficiency during a lunge.","container-title":"Journal of Athletic Training","DOI":"10.4085/1062-6050-49.5.03","ISSN":"1062-6050","issue":"2","journalAbbreviation":"Journal of Athletic Training","language":"en","page":"133-140","source":" (Crossref)","title":"Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge","volume":"50","author":[{"family":"Bradbury-Squires","given":"David J."},{"family":"Noftall","given":"Jennifer C."},{"family":"Sullivan","given":"Kathleen M."},{"family":"Behm","given":"David G."},{"family":"Power","given":"Kevin E."},{"family":"Button","given":"Duane C."}],"issued":{"date-parts":[["2015",2]]}}}],"schema":""} 36]. Grabow et al. reported no differences in active ROM between differing relative loads (15, 21 and 27% of body mass) [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"at3l41h4g5","properties":{"formattedCitation":"\\super 37\\nosupersub{}","plainCitation":"37","noteIndex":0},"citationItems":[{"id":57,"uris":[""],"uri":[""],"itemData":{"id":57,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000001906","ISSN":"1064-8011","issue":"11","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"3059-3069","source":" (Crossref)","title":"Higher quadriceps roller massage forces do not amplify range-of-motion increases nor impair strength and jump performance","title-short":"Higher Quadriceps Roller Massage Forces Do Not Amplify Range-of-Motion Increases nor Impair Strength and Jump Performance","volume":"32","author":[{"family":"Grabow","given":"Lena"},{"family":"Young","given":"James D."},{"family":"Alcock","given":"Lynsey R."},{"family":"Quigley","given":"Patrick J."},{"family":"Byrne","given":"Jeannette M."},{"family":"Granacher","given":"Urs"},{"family":"?karabot","given":"Jakob"},{"family":"Behm","given":"David G."}],"issued":{"date-parts":[["2018",11]]}}}],"schema":""} 37]. There was however, a significant increase in ROM for all loads immediately and 10 min following the foam rolling (7 and 6.9% respectively) despite an increase in the rating of perceived pain. Another consideration is the effects of movement on the viscoelasticity and thixotropic properties of muscle. Commonly used to describe the properties of gel, which becomes fluid-like when shaken or stirred, stiffness or viscosity is therefore dependent on previous movement history [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a6fpqs1k28","properties":{"formattedCitation":"\\super 38\\nosupersub{}","plainCitation":"38","noteIndex":0},"citationItems":[{"id":92,"uris":[""],"uri":[""],"itemData":{"id":92,"type":"paper-conference","abstract":"A thixotropic substance is characterized by the fact that its stiffness or viscosity is dependent on the past history of movement. The word is commonly used for gels, which become fluid when shaken or stirred and which then gradually regain their original high viscosity after a period of rest. Stirring forces in such solutions tend to disrupt bonds between molecules, which then reform when the stirring forces cease.","container-title":"Clinical Aspects of Sensory Motor Integration","event-place":"Berlin, Heidelberg","ISBN":"978-3-642-71540-2","page":"91-97","publisher":"Springer Berlin Heidelberg","publisher-place":"Berlin, Heidelberg","title":"Muscle Thixotropy and Its Effect on Spindle and Reflex Responses to Stretch","author":[{"family":"Hagbarth","given":"K.-E."},{"family":"H?gglund","given":"J. V."},{"family":"Nordin","given":"M."},{"family":"Wallin","given":"E. U."}],"editor":[{"family":"Struppler","given":"Albrecht"},{"family":"Weindl","given":"Adolf"}],"issued":{"date-parts":[["1987"]]}}}],"schema":""} 38]. Lakie and Campbell describe how muscles change their mechanical properties following movement, but also return to their original state on cessation [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2d31sakn56","properties":{"formattedCitation":"\\super 39\\nosupersub{}","plainCitation":"39","noteIndex":0},"citationItems":[{"id":102,"uris":[""],"uri":[""],"itemData":{"id":102,"type":"article-journal","abstract":"Relaxed skeletal muscle has an inbuilt resistance to movement. In particular, the resistance manifests itself as a substantial stiffness for small movements. The stiffness is impermanent, because it forms only when the muscle is stationary for some time and is reduced upon active or passive movement. Because the resistance to movement increases with time at rest and is reduced by movement, this behavior has become known as muscle thixotropy. In this short review, we describe the phenomenon of thixotropy and illustrate its significance in postural control with particular emphasis on human standing. We show how thixotropy came to be unambiguously associated with muscle mechanics and we review present knowledge of the molecular basis of thixotropic behavior. Specifically, we examine how recent knowledge about titin, and about the control of cross-bridge cycling, has impacted on the role of non-cross-bridge mechanisms and cross-bridge mechanisms in explaining thixotropy. We describe how thixotropic changes in muscle stiffness that occur during transitions from posture to movement can be tracked by analyzing physiological tremor. Finally, because skeletal muscle contains sensory receptors, and because some of these receptors are themselves thixotropic, we outline some of the consequences of muscle thixotropy for proprioception.","container-title":"Journal of Applied Physiology","DOI":"10.1152/japplphysiol.00788.2018","ISSN":"8750-7587, 1522-1601","issue":"6","journalAbbreviation":"Journal of Applied Physiology","language":"en","page":"1790-1799","source":" (Crossref)","title":"Muscle thixotropy—where are we now?","volume":"126","author":[{"family":"Lakie","given":"Martin"},{"family":"Campbell","given":"Kenneth S."}],"issued":{"date-parts":[["2019",6,1]]}}}],"schema":""} 39]. From a myofascial release perspective, an increased extensibility of fascia may be seen as the ground substance becomes less viscous due to the mechanical effects of SMR [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2785pfkfb1","properties":{"formattedCitation":"\\super 40\\nosupersub{}","plainCitation":"40","noteIndex":0},"citationItems":[{"id":61,"uris":[""],"uri":[""],"itemData":{"id":61,"type":"article-journal","container-title":"Athletic Therapy Today","DOI":"10.1123/att.14.5.30","ISSN":"1078-7895, 1933-2068","issue":"5","language":"en","page":"30-34","source":" (Crossref)","title":"Review of myofascial release as an effective massage therapy technique","volume":"14","editor":[{"family":"Hubbard","given":"Tricia"}],"author":[{"family":"Paolini","given":"John"}],"issued":{"date-parts":[["2009",9]]}}}],"schema":""} 40].3.4. Neuromuscular PerformanceA number of studies have revealed conflicting results relating to SMR and jump performance [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a26b82lp2nl","properties":{"formattedCitation":"\\super 7,23,37,41\\uc0\\u8211{}44\\nosupersub{}","plainCitation":"7,23,37,41–44","noteIndex":0},"citationItems":[{"id":57,"uris":[""],"uri":[""],"itemData":{"id":57,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000001906","ISSN":"1064-8011","issue":"11","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"3059-3069","source":" (Crossref)","title":"Higher quadriceps roller massage forces do not amplify range-of-motion increases nor impair strength and jump performance","title-short":"Higher Quadriceps Roller Massage Forces Do Not Amplify Range-of-Motion Increases nor Impair Strength and Jump Performance","volume":"32","author":[{"family":"Grabow","given":"Lena"},{"family":"Young","given":"James D."},{"family":"Alcock","given":"Lynsey R."},{"family":"Quigley","given":"Patrick J."},{"family":"Byrne","given":"Jeannette M."},{"family":"Granacher","given":"Urs"},{"family":"?karabot","given":"Jakob"},{"family":"Behm","given":"David G."}],"issued":{"date-parts":[["2018",11]]}},"label":"page"},{"id":45,"uris":[""],"uri":[""],"itemData":{"id":45,"type":"article-journal","abstract":"Healey, KC, Hat?eld, DL, Blanpied, P, Dorfman, LR, and Riebe, D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 28(1): 61–68, 2014—In the last decade, self-myofascial release has become an increasingly common modality to supplement traditional methods of massage, so a masseuse is not necessary. However, there are limited clinical data demonstrating the ef?cacy or mechanism of this treatment on athletic performance. The purpose of this study was to determine whether the use of myofascial rollers before athletic tests can enhance performance. Twenty-six (13 men and 13 women) healthy college-aged individuals (21.56 6 2.04 years, 23.97 6 3.98 body mass index, 20.57 6 12.21 percent body fat) were recruited. The study design was a randomized crossover design in which subject performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility). Fatigue, soreness, and exertion were also measured. A 2 3 2 (trial 3 gender) analysis of variance with repeated measures and appropriate post hoc was used to analyze the data. There were no signi?cant differences between foam rolling and planking for all 4 of the athletic tests. However, there was a signi?cant difference between genders on all the athletic tests (p # 0.001). As expected, there were signi?cant increases from pre to post exercise during both trials for fatigue, soreness, and exertion (p # 0.01). Postexercise fatigue after foam rolling was signi?cantly less than after the subjects performed planking (p # 0.05). The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3182956569","ISSN":"1064-8011","issue":"1","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"61-68","source":" (Crossref)","title":"The effects of myofascial release with foam rolling on performance","title-short":"The Effects of Myofascial Release With Foam Rolling on Performance","volume":"28","author":[{"family":"Healey","given":"Kellie C."},{"family":"Hatfield","given":"Disa L."},{"family":"Blanpied","given":"Peter"},{"family":"Dorfman","given":"Leah R."},{"family":"Riebe","given":"Deborah"}],"issued":{"date-parts":[["2014",1]]}},"label":"page"},{"id":63,"uris":[""],"uri":[""],"itemData":{"id":63,"type":"article-journal","abstract":"Background: Foam rolling is a popular activity utilized by strength and conditioning coaches as it is believed to increase muscle length and break up fibrous adhesions located in connective tissue. However, there is little research investigating the effects of foam rolling on athletic performance. Objective: The purpose of this study was to investigate the effects of lower body foam rolling on vertical jump performance. Methods: Twenty males (age 24.05 ± 2.02 years; height 177.43 ± 6.31 cm; mass 81.41 ± 8.76 kg) volunteered to participate. Subjects completed three days of testing, separated by at least twenty-four hours. Day one consisted of baseline vertical jumps on a force plate, followed by familiarization with foam rolling and control protocols. Subjects returned on days two and three and performed 30second bouts of lower body foam rolling or mimicked foam rolling movements on a skateboard followed by vertical jumps on a force plate. The highest jump from each day was used for statistical analyses. Results: Repeated measures ANOVAs revealed no significant differences in Jump height, impulse, relative ground reaction force, or take-off velocity between conditions. Conclusion: 30-second bouts of lower body foam rolling do not improve vertical jump performance.","container-title":"International Journal of Kinesiology and Sports Science","DOI":"10.7575/aiac.ijkss.v.3n.3p.38","ISSN":"2202946X","issue":"3","journalAbbreviation":"IJKSS","language":"en","page":"38-42","source":" (Crossref)","title":"Effects of foam rolling on vertical jump performance","volume":"3","author":[{"family":"Jones, Andrew","given":""},{"family":"Brown, Lee","given":""},{"family":"Coburn, Jared","given":""},{"family":"Noffal, Guillermo","given":""}],"issued":{"date-parts":[["2015",7,31]]}},"label":"page"},{"id":65,"uris":[""],"uri":[""],"itemData":{"id":65,"type":"article-journal","abstract":"The Stick is a muscle massage device used by athletes, particularly track athletes, to improve performance. The purpose of this project was to assess the acute effects of The Stick on muscle strength, power, and ?exibility. Thirty collegiate athletes consented to participate in a 4-week, double-blind study, which consisted of 4 testing sessions (1 familiarization and 3 data collection) scheduled 1 week apart. During each testing session subjects performed 4 measures in the following sequence: hamstring ?exibility, vertical jump, ?ying-start 20-yard dash, and isokinetic knee extension at 90?·s?1. Two minutes of randomly assigned intervention treatment (visualization [control], mock insensible electrical stimulation [placebo], or massage using The Stick [experimental]) was performed immediately prior to each performance measure. Statistical analyses involved single-factor repeated measures analysis of variance (ANOVA) with Fisher’s Least Signi?cant Difference post-hoc test. None of the variables measured showed an acute improvement (p ? 0.05) immediately following treatment with The Stick.","container-title":"Journal of Strength and Conditioning Research","issue":"3","language":"en","page":"446-450","source":"Zotero","title":"Acute effects of The Stick on strength, power, and flexibility","volume":"16","author":[{"family":"Mikesky","given":"Alan E"},{"family":"Bahamonde","given":"Rafael E"},{"family":"Stanton","given":"Katie"},{"family":"Alvey","given":"Thurman"},{"family":"Fitton","given":"Tom"}],"issued":{"date-parts":[["2002"]]}},"label":"page"},{"id":117,"uris":[""],"uri":[""],"itemData":{"id":117,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","issue":"X","page":"000-000","title":"Effect of varying self-myofascial release duration on subsequent athletic performance","volume":"XX","author":[{"family":"Phillips, J","given":""},{"family":"Diggin, D","given":""},{"family":"King, DL","given":""},{"family":"Sforzo, GA","given":""}],"issued":{"date-parts":[["2018"]]}},"label":"page"},{"id":84,"uris":[""],"uri":[""],"itemData":{"id":84,"type":"article-journal","abstract":"Self-myofascial releasing (SMR) exercises using foam roller equipment are thought to improve muscle performance. It is also known that local vibration (LV) exercises have been improving strength, power, and flexibility for a long time. However, there is a limited study that examines the effects of SMR exercises applied with LV on muscular performance. The purpose of this study is to investigate the effects of SMR applications using vibrating foam roller equipment on lower extremity explosive strength and flexibility in well-trained soccer players. Twenty-two well-trained male soccer players (mean age 22.13 ± 2.47 years, height 178 ± 4.92cm body weight 74.9 ± 3.93kg, training time 11.59 ± 1.14h / week) participated in two different exercise sessions (foam roller and foam roller+LV) with randomized crossover study design and 48-hour intervals. All athletes were tested for the Counter Movement Jump (CMJ) and sit-and-reach (S & R) flexibility test before and after both training sessions. When the results of the study were examined, both foam roller exercise and foam roller + LV exercise showed an increase in jump and flexibility performance (p <0.05). However, no difference was observed between the applications when the data obtained from both applications were compared among themselves. As a result, foam roller exercises made with local vibration seemed to have the similar effect on jumping and flexibility performance compared to foam roller exercises only. Moreover, both foam roller and foam roller + LV exercises can be applied by athletes prior to training or competitions due to their positive effects on muscle performance.","container-title":"Eurpoean Journal of Physical Education and Sport Science","DOI":"10.5281/ZENODO.893585","issue":"11","language":"en","page":"20-31","source":" (Datacite)","title":"Acute effects of applied local vibration during foam roller exercises on lower extremity explosive strength and flexibility performance","volume":"3","author":[{"family":"Sa?iro?lu","given":"?sa"}],"issued":{"date-parts":[["2017",9,17]]}},"label":"page"},{"id":17,"uris":[""],"uri":[""],"itemData":{"id":17,"type":"article-journal","abstract":"Smith, JC, Pridgeon, B, and Hall, MC. Acute effect of foam rolling and dynamic stretching on ?exibility and jump height. J Strength Cond Res 32(8): 2209–2215, 2018—Dynamic stretching (DS) can acutely improve vertical jump (VJ) performance but its effect lasts no more than 5 minutes. Foam rolling (FR), a form of selfmyofascial release, can acutely increase range of motion (ROM) with this effect lasting less than 10 minutes. Therefore, the purpose of this study was to evaluate the time course of these effects, separately and combined, on VJ height and ROM. Twenty-nine university students completed 4 different sessions (control, FR, DS, and combo) in a randomized order. After a warm-up and baseline assessments of VJ height and sit-and-reach, participants rested (control) and performed FR, DS, and the combination of FR and DS (combo). Vertical jump height and ROM were assessed every 5 minutes for 20 minutes after treatment. Mean scores at each time point were expressed as a percent change from baseline scores. Immediately after FR, sit-and-reach was signi?cantly greater than control (p = 0.003). Vertical jump height immediately after treatment for DS and combo was signi?cantly greater than the control and FR counterparts (p # 0.002). Vertical jump height for DS and combo was also signi?cantly greater than the control counterpart at 5 minutes after treatment (p , 0.001). At 15 minutes after treatment, the percent change in VJ height for the combo was signi?cantly greater than the control counterpart (p = 0.002). Although FR has no effect on VJ performance, it can acutely increase ROM, but its effect was quickly dissipated. Foam rolling does not seem to enhance VJ height either alone or in combination with DS.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002321","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2209-2215","source":" (Crossref)","title":"Acute effect of foam rolling and dynamic stretching on flexibility and jump height:","title-short":"Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height","volume":"32","author":[{"family":"Smith","given":"Jason C."},{"family":"Pridgeon","given":"Brooke"},{"family":"Hall","given":"MacGregor C."}],"issued":{"date-parts":[["2018",8]]}},"label":"page"}],"schema":""} 7,23,37,41–44]. Of note, Sagiroglu et al., reported inhibitory effects in the countermovement jump following an acute bout of SMR at 15 seconds, 2, 4, 6, 10, 15 and 30 min following the pre-test despite increases in seat and reach distance [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a5db3bh5cn","properties":{"formattedCitation":"\\super 44\\nosupersub{}","plainCitation":"44","noteIndex":0},"citationItems":[{"id":84,"uris":[""],"uri":[""],"itemData":{"id":84,"type":"article-journal","abstract":"Self-myofascial releasing (SMR) exercises using foam roller equipment are thought to improve muscle performance. It is also known that local vibration (LV) exercises have been improving strength, power, and flexibility for a long time. However, there is a limited study that examines the effects of SMR exercises applied with LV on muscular performance. The purpose of this study is to investigate the effects of SMR applications using vibrating foam roller equipment on lower extremity explosive strength and flexibility in well-trained soccer players. Twenty-two well-trained male soccer players (mean age 22.13 ± 2.47 years, height 178 ± 4.92cm body weight 74.9 ± 3.93kg, training time 11.59 ± 1.14h / week) participated in two different exercise sessions (foam roller and foam roller+LV) with randomized crossover study design and 48-hour intervals. All athletes were tested for the Counter Movement Jump (CMJ) and sit-and-reach (S & R) flexibility test before and after both training sessions. When the results of the study were examined, both foam roller exercise and foam roller + LV exercise showed an increase in jump and flexibility performance (p <0.05). However, no difference was observed between the applications when the data obtained from both applications were compared among themselves. As a result, foam roller exercises made with local vibration seemed to have the similar effect on jumping and flexibility performance compared to foam roller exercises only. Moreover, both foam roller and foam roller + LV exercises can be applied by athletes prior to training or competitions due to their positive effects on muscle performance.","container-title":"Eurpoean Journal of Physical Education and Sport Science","DOI":"10.5281/ZENODO.893585","issue":"11","language":"en","page":"20-31","source":" (Datacite)","title":"Acute effects of applied local vibration during foam roller exercises on lower extremity explosive strength and flexibility performance","volume":"3","author":[{"family":"Sa?iro?lu","given":"?sa"}],"issued":{"date-parts":[["2017",9,17]]}}}],"schema":""} 44]. The SMR protocol used four of the same exercises for the same duration as the current study. However, there was no dynamic stretching and the light aerobic warm up consisted of jogging not cycling. Similarly, Phillips et al. revealed a significant decrease in vertical jump height following 5 min of SMR, compared to pre scores (5.1%) [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"annld1c98l","properties":{"formattedCitation":"\\super 43\\nosupersub{}","plainCitation":"43","noteIndex":0},"citationItems":[{"id":117,"uris":[""],"uri":[""],"itemData":{"id":117,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","issue":"X","page":"000-000","title":"Effect of varying self-myofascial release duration on subsequent athletic performance","volume":"XX","author":[{"family":"Phillips, J","given":""},{"family":"Diggin, D","given":""},{"family":"King, DL","given":""},{"family":"Sforzo, GA","given":""}],"issued":{"date-parts":[["2018"]]}}}],"schema":""} 43]. Notwithstanding this difference, they showed no differences in agility performance. However, in similar results to our study, Grabow et al. showed no difference in drop jump performance following a 60 second bout of roller massage, applied using a custom made, constant pressure roller apparatus, at a range of relative loads [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2lbbec0hk7","properties":{"formattedCitation":"\\super 37\\nosupersub{}","plainCitation":"37","noteIndex":0},"citationItems":[{"id":57,"uris":[""],"uri":[""],"itemData":{"id":57,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000001906","ISSN":"1064-8011","issue":"11","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"3059-3069","source":" (Crossref)","title":"Higher quadriceps roller massage forces do not amplify range-of-motion increases nor impair strength and jump performance","title-short":"Higher Quadriceps Roller Massage Forces Do Not Amplify Range-of-Motion Increases nor Impair Strength and Jump Performance","volume":"32","author":[{"family":"Grabow","given":"Lena"},{"family":"Young","given":"James D."},{"family":"Alcock","given":"Lynsey R."},{"family":"Quigley","given":"Patrick J."},{"family":"Byrne","given":"Jeannette M."},{"family":"Granacher","given":"Urs"},{"family":"?karabot","given":"Jakob"},{"family":"Behm","given":"David G."}],"issued":{"date-parts":[["2018",11]]}}}],"schema":""} 37]. Likewise, Healey et al. and Mikesky et al. reported no differences in vertical jump after foam rolling was applied to the lower limbs and back [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a13uuibohej","properties":{"formattedCitation":"\\super 23,42\\nosupersub{}","plainCitation":"23,42","noteIndex":0},"citationItems":[{"id":45,"uris":[""],"uri":[""],"itemData":{"id":45,"type":"article-journal","abstract":"Healey, KC, Hat?eld, DL, Blanpied, P, Dorfman, LR, and Riebe, D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 28(1): 61–68, 2014—In the last decade, self-myofascial release has become an increasingly common modality to supplement traditional methods of massage, so a masseuse is not necessary. However, there are limited clinical data demonstrating the ef?cacy or mechanism of this treatment on athletic performance. The purpose of this study was to determine whether the use of myofascial rollers before athletic tests can enhance performance. Twenty-six (13 men and 13 women) healthy college-aged individuals (21.56 6 2.04 years, 23.97 6 3.98 body mass index, 20.57 6 12.21 percent body fat) were recruited. The study design was a randomized crossover design in which subject performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility). Fatigue, soreness, and exertion were also measured. A 2 3 2 (trial 3 gender) analysis of variance with repeated measures and appropriate post hoc was used to analyze the data. There were no signi?cant differences between foam rolling and planking for all 4 of the athletic tests. However, there was a signi?cant difference between genders on all the athletic tests (p # 0.001). As expected, there were signi?cant increases from pre to post exercise during both trials for fatigue, soreness, and exertion (p # 0.01). Postexercise fatigue after foam rolling was signi?cantly less than after the subjects performed planking (p # 0.05). The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e3182956569","ISSN":"1064-8011","issue":"1","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"61-68","source":" (Crossref)","title":"The effects of myofascial release with foam rolling on performance","title-short":"The Effects of Myofascial Release With Foam Rolling on Performance","volume":"28","author":[{"family":"Healey","given":"Kellie C."},{"family":"Hatfield","given":"Disa L."},{"family":"Blanpied","given":"Peter"},{"family":"Dorfman","given":"Leah R."},{"family":"Riebe","given":"Deborah"}],"issued":{"date-parts":[["2014",1]]}}},{"id":65,"uris":[""],"uri":[""],"itemData":{"id":65,"type":"article-journal","abstract":"The Stick is a muscle massage device used by athletes, particularly track athletes, to improve performance. The purpose of this project was to assess the acute effects of The Stick on muscle strength, power, and ?exibility. Thirty collegiate athletes consented to participate in a 4-week, double-blind study, which consisted of 4 testing sessions (1 familiarization and 3 data collection) scheduled 1 week apart. During each testing session subjects performed 4 measures in the following sequence: hamstring ?exibility, vertical jump, ?ying-start 20-yard dash, and isokinetic knee extension at 90?·s?1. Two minutes of randomly assigned intervention treatment (visualization [control], mock insensible electrical stimulation [placebo], or massage using The Stick [experimental]) was performed immediately prior to each performance measure. Statistical analyses involved single-factor repeated measures analysis of variance (ANOVA) with Fisher’s Least Signi?cant Difference post-hoc test. None of the variables measured showed an acute improvement (p ? 0.05) immediately following treatment with The Stick.","container-title":"Journal of Strength and Conditioning Research","issue":"3","language":"en","page":"446-450","source":"Zotero","title":"Acute effects of The Stick on strength, power, and flexibility","volume":"16","author":[{"family":"Mikesky","given":"Alan E"},{"family":"Bahamonde","given":"Rafael E"},{"family":"Stanton","given":"Katie"},{"family":"Alvey","given":"Thurman"},{"family":"Fitton","given":"Tom"}],"issued":{"date-parts":[["2002"]]}}}],"schema":""} 23,42]. Following 2 min of bilateral foam rolling to the gastrocnemius, quadriceps, hamstrings, and gluteal muscles, Jones et al. also showed no differences in vertical jump performance [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"app0ucd9cj","properties":{"formattedCitation":"\\super 41\\nosupersub{}","plainCitation":"41","noteIndex":0},"citationItems":[{"id":63,"uris":[""],"uri":[""],"itemData":{"id":63,"type":"article-journal","abstract":"Background: Foam rolling is a popular activity utilized by strength and conditioning coaches as it is believed to increase muscle length and break up fibrous adhesions located in connective tissue. However, there is little research investigating the effects of foam rolling on athletic performance. Objective: The purpose of this study was to investigate the effects of lower body foam rolling on vertical jump performance. Methods: Twenty males (age 24.05 ± 2.02 years; height 177.43 ± 6.31 cm; mass 81.41 ± 8.76 kg) volunteered to participate. Subjects completed three days of testing, separated by at least twenty-four hours. Day one consisted of baseline vertical jumps on a force plate, followed by familiarization with foam rolling and control protocols. Subjects returned on days two and three and performed 30second bouts of lower body foam rolling or mimicked foam rolling movements on a skateboard followed by vertical jumps on a force plate. The highest jump from each day was used for statistical analyses. Results: Repeated measures ANOVAs revealed no significant differences in Jump height, impulse, relative ground reaction force, or take-off velocity between conditions. Conclusion: 30-second bouts of lower body foam rolling do not improve vertical jump performance.","container-title":"International Journal of Kinesiology and Sports Science","DOI":"10.7575/aiac.ijkss.v.3n.3p.38","ISSN":"2202946X","issue":"3","journalAbbreviation":"IJKSS","language":"en","page":"38-42","source":" (Crossref)","title":"Effects of foam rolling on vertical jump performance","volume":"3","author":[{"family":"Jones, Andrew","given":""},{"family":"Brown, Lee","given":""},{"family":"Coburn, Jared","given":""},{"family":"Noffal, Guillermo","given":""}],"issued":{"date-parts":[["2015",7,31]]}}}],"schema":""} 41]. A combination group of dynamic stretching and foam rolling, along with a dynamic stretching alone group showed significant increases in countermovement jump immediately and at 5 min post treatment compared to baseline measures [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1m30rgia06","properties":{"formattedCitation":"\\super 7\\nosupersub{}","plainCitation":"7","noteIndex":0},"citationItems":[{"id":17,"uris":[""],"uri":[""],"itemData":{"id":17,"type":"article-journal","abstract":"Smith, JC, Pridgeon, B, and Hall, MC. Acute effect of foam rolling and dynamic stretching on ?exibility and jump height. J Strength Cond Res 32(8): 2209–2215, 2018—Dynamic stretching (DS) can acutely improve vertical jump (VJ) performance but its effect lasts no more than 5 minutes. Foam rolling (FR), a form of selfmyofascial release, can acutely increase range of motion (ROM) with this effect lasting less than 10 minutes. Therefore, the purpose of this study was to evaluate the time course of these effects, separately and combined, on VJ height and ROM. Twenty-nine university students completed 4 different sessions (control, FR, DS, and combo) in a randomized order. After a warm-up and baseline assessments of VJ height and sit-and-reach, participants rested (control) and performed FR, DS, and the combination of FR and DS (combo). Vertical jump height and ROM were assessed every 5 minutes for 20 minutes after treatment. Mean scores at each time point were expressed as a percent change from baseline scores. Immediately after FR, sit-and-reach was signi?cantly greater than control (p = 0.003). Vertical jump height immediately after treatment for DS and combo was signi?cantly greater than the control and FR counterparts (p # 0.002). Vertical jump height for DS and combo was also signi?cantly greater than the control counterpart at 5 minutes after treatment (p , 0.001). At 15 minutes after treatment, the percent change in VJ height for the combo was signi?cantly greater than the control counterpart (p = 0.002). Although FR has no effect on VJ performance, it can acutely increase ROM, but its effect was quickly dissipated. Foam rolling does not seem to enhance VJ height either alone or in combination with DS.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000002321","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2209-2215","source":" (Crossref)","title":"Acute effect of foam rolling and dynamic stretching on flexibility and jump height:","title-short":"Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height","volume":"32","author":[{"family":"Smith","given":"Jason C."},{"family":"Pridgeon","given":"Brooke"},{"family":"Hall","given":"MacGregor C."}],"issued":{"date-parts":[["2018",8]]}}}],"schema":""} 7]. There was no difference in the foam rolling only group. The foam rolling intervention was similar to the current study. However, the duration was greater; three sets of 30 seconds compared to a single set. In addition, our study included an additional repetition for the dynamic warm up along with two further exercises.Foam rolling may also influence muscle stiffness. Calculated as muscle force/muscle length, stiffness is the resistance of a muscle to increase in length and can relate to a single muscle fibre or the entire body [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a23u6ffnvk0","properties":{"formattedCitation":"\\super 45\\nosupersub{}","plainCitation":"45","noteIndex":0},"citationItems":[{"id":68,"uris":[""],"uri":[""],"itemData":{"id":68,"type":"article-journal","abstract":"Objective: To determine the reliability of a new method to measure the stiffness of the knee extensors and thereafter establish the relationship between knee extensor stiffness and, jump and running performance. Setting: A professional rugby union football club and a university laboratory. Participants: Thirty semi-elite male rugby union players. Main outcome measures: The stiffness of the knee extensors across loads ranging from 30 to 70% maximal voluntary isometric contraction, 20 m sprint, maximal squat strength, countermovement-jump and drop-jump performance was assessed.\nResults: Within trial variation (coef?cient of variation—range 5.41–7.45%) for all ?ve loads (30, 40, 50, 60 and 70%) and test–retest reliability (intra-class correlation coef?cients—range 0.92–0.96) were deemed acceptable. Knee extensor stiffness was found to have no signi?cant relationship (PO0.05) to any of the functional performance measures (rZK0.160–0.172).\nConclusion: It was concluded that the new protocol to assess the stiffness of the knee extensors was reliable, however the relationship between knee extensor stiffness and measures of strength, power and speed was weak and non-signi?cant. q 2004 Elsevier Ltd. All rights reserved.","container-title":"Physical Therapy in Sport","DOI":"10.1016/j.ptsp.2004.11.003","ISSN":"1466853X","issue":"1","journalAbbreviation":"Physical Therapy in Sport","language":"en","page":"38-44","source":" (Crossref)","title":"Knee extensor stiffness and functional performance","volume":"6","author":[{"family":"Owen","given":"Greg"},{"family":"Cronin","given":"John"},{"family":"Gill","given":"Nicholas"},{"family":"McNair","given":"Peter"}],"issued":{"date-parts":[["2005",2]]}}}],"schema":""} 45]. Morales-Artacho et al. showed significant relative decrements in shear modulus for cycling and mixed groups (cycling and foam rolling) at 5 and 30 min, with the foam rolling group showing a significant decrease at 5 min only [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1nciqkf58h","properties":{"formattedCitation":"\\super 46\\nosupersub{}","plainCitation":"46","noteIndex":0},"citationItems":[{"id":70,"uris":[""],"uri":[""],"itemData":{"id":70,"type":"article-journal","container-title":"Scandinavian Journal of Medicine & Science in Sports","DOI":"10.1111/sms.12832","ISSN":"09057188","issue":"12","journalAbbreviation":"Scand J Med Sci Sports","language":"en","page":"1959-1969","source":" (Crossref)","title":"Effects of warm-up on hamstring muscles stiffness: Cycling vs foam rolling","title-short":"Effects of warm-up on hamstring muscles stiffness","volume":"27","author":[{"family":"Morales-Artacho","given":"A. J."},{"family":"Lacourpaille","given":"L."},{"family":"Guilhem","given":"G."}],"issued":{"date-parts":[["2017",12]]}}}],"schema":""} 46]. This may highlight the transient effect of foam rolling on stiffness. Our study did not report any differences in active stiffness immediately following the SMR in contradiction to their findings. However, the duration of the foam rolling in the current study was 12.5 min, covering the lower limb and thoracic/lumbar region. By comparison, Morales-Artacho et al. took 15 min SMR on the hamstrings only [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"aq7hql9k3k","properties":{"formattedCitation":"\\super 46\\nosupersub{}","plainCitation":"46","noteIndex":0},"citationItems":[{"id":70,"uris":[""],"uri":[""],"itemData":{"id":70,"type":"article-journal","container-title":"Scandinavian Journal of Medicine & Science in Sports","DOI":"10.1111/sms.12832","ISSN":"09057188","issue":"12","journalAbbreviation":"Scand J Med Sci Sports","language":"en","page":"1959-1969","source":" (Crossref)","title":"Effects of warm-up on hamstring muscles stiffness: Cycling vs foam rolling","title-short":"Effects of warm-up on hamstring muscles stiffness","volume":"27","author":[{"family":"Morales-Artacho","given":"A. J."},{"family":"Lacourpaille","given":"L."},{"family":"Guilhem","given":"G."}],"issued":{"date-parts":[["2017",12]]}}}],"schema":""} 46]. Baumgart et al. revealed differences in stiffness at numerous time points and different joints following 2 x 30 repetitions of foam rolling [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1f4cu7d1e","properties":{"formattedCitation":"\\super 47\\nosupersub{}","plainCitation":"47","noteIndex":0},"citationItems":[{"id":111,"uris":[""],"uri":[""],"itemData":{"id":111,"type":"article-journal","abstract":"When considering the scientific lack concerning the execution and acute effects and mechanism of foam rolling (FR), this study has evaluated the biomechanical loads by the force-time characteristics during two popular FR exercises. Additionally, the acute effects of FR on jump height and muscular stiffness were simultaneously assessed. Within a randomized cross-over design, 20 males (26.6 ± 2.7 years; 181.6 ± 6.8 cm; 80.4 ± 9.1 kg) were tested on different days pre, post, and 15 and 30 min after three interventions. The interventions consisted of a FR procedure for the calf and anterior thigh of both legs, 10 min ergometer cycling, and resting as a control. Stiffness was measured via mechanomyography at the thigh, calf, and ankle. The vertical ground reaction forces were measured under the roller device during FR as well as to estimate jump height. Within the FR exercises, the forces decreased from the proximal to distal position, and were in mean 34 and 32% of body weight for the calves and thighs, respectively. Importantly, with 51 to 55%, the maxima of the individual mean forces were considerably higher. Jump height did not change after FR, but increased after cycling. Moreover, stiffness of the thigh decreased after FR and increased after cycling.","container-title":"Sports","DOI":"10.3390/sports7010027","issue":"27","page":"1-10","title":"Foam rolling of the calf and anterior thigh: biomechanical loads and acute effects on vertical jump height and muscle stiffness","volume":"7","author":[{"family":"Baumgart, Christian","given":""},{"family":"Freiwald","given":"Jürgen"},{"family":"Kühnemann, Matthias","given":""},{"family":"Hotfiel, Matthias","given":""},{"family":"Hüttel, Moritz","given":""},{"family":"Hoppe, Matthias","given":""}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 47]. Stiffness of the thigh was significantly reduced immediately following the intervention, but returned to pre levels at 15 and 30 min. By contrast, ankle stiffness significantly increased at 30 min compared to pre and immediately post intervention [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a12hq0rf40m","properties":{"formattedCitation":"\\super 47\\nosupersub{}","plainCitation":"47","noteIndex":0},"citationItems":[{"id":111,"uris":[""],"uri":[""],"itemData":{"id":111,"type":"article-journal","abstract":"When considering the scientific lack concerning the execution and acute effects and mechanism of foam rolling (FR), this study has evaluated the biomechanical loads by the force-time characteristics during two popular FR exercises. Additionally, the acute effects of FR on jump height and muscular stiffness were simultaneously assessed. Within a randomized cross-over design, 20 males (26.6 ± 2.7 years; 181.6 ± 6.8 cm; 80.4 ± 9.1 kg) were tested on different days pre, post, and 15 and 30 min after three interventions. The interventions consisted of a FR procedure for the calf and anterior thigh of both legs, 10 min ergometer cycling, and resting as a control. Stiffness was measured via mechanomyography at the thigh, calf, and ankle. The vertical ground reaction forces were measured under the roller device during FR as well as to estimate jump height. Within the FR exercises, the forces decreased from the proximal to distal position, and were in mean 34 and 32% of body weight for the calves and thighs, respectively. Importantly, with 51 to 55%, the maxima of the individual mean forces were considerably higher. Jump height did not change after FR, but increased after cycling. Moreover, stiffness of the thigh decreased after FR and increased after cycling.","container-title":"Sports","DOI":"10.3390/sports7010027","issue":"27","page":"1-10","title":"Foam rolling of the calf and anterior thigh: biomechanical loads and acute effects on vertical jump height and muscle stiffness","volume":"7","author":[{"family":"Baumgart, Christian","given":""},{"family":"Freiwald","given":"Jürgen"},{"family":"Kühnemann, Matthias","given":""},{"family":"Hotfiel, Matthias","given":""},{"family":"Hüttel, Moritz","given":""},{"family":"Hoppe, Matthias","given":""}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 47]. There is a paucity of evidence reporting changes to active muscle stiffness following a bout of SMR. However, some studies have reported the effects of massage on passive stiffness. Eriksson Crommert et al. showed that 7 min of deep massage significantly decreased shear elastic modulus of the gastrocnemius muscle [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"ag62okbl3k","properties":{"formattedCitation":"\\super 48\\nosupersub{}","plainCitation":"48","noteIndex":0},"citationItems":[{"id":73,"uris":[""],"uri":[""],"itemData":{"id":73,"type":"article-journal","container-title":"Scandinavian Journal of Medicine & Science in Sports","DOI":"10.1111/sms.12341","ISSN":"09057188","issue":"5","journalAbbreviation":"Scand J Med Sci Sports","language":"en","page":"e490-e496","source":" (Crossref)","title":"Massage induces an immediate, albeit short-term, reduction in muscle stiffness: Effect of massage on muscle stiffness","title-short":"Massage induces an immediate, albeit short-term, reduction in muscle stiffness","volume":"25","author":[{"family":"Eriksson Crommert","given":"M."},{"family":"Lacourpaille","given":"L."},{"family":"Heales","given":"L. J."},{"family":"Tucker","given":"K."},{"family":"Hug","given":"F."}],"issued":{"date-parts":[["2015",10]]}}}],"schema":""} 48]. By contrast, Thomson et al. reported no differences in ankle dorsiflexion passive stiffness across a number of loads following 10 min of petrissage (kneading) massage [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2af8clvldg","properties":{"formattedCitation":"\\super 49\\nosupersub{}","plainCitation":"49","noteIndex":0},"citationItems":[{"id":75,"uris":[""],"uri":[""],"itemData":{"id":75,"type":"article-journal","abstract":"Background: Massage is often applied with the intention of improving flexibility or reducing stiffness in musculotendinous tissue. There is, however, a lack of supporting evidence that such mechanical effects occur. The purpose of the study was to investigate the effect of massage on the passive mechanical properties of the calf muscle complex.\nMethods: Twenty nine healthy volunteers aged between 18 and 45 years of age had their calf muscle compliance and ankle joint dorsiflexion range of motion (ROM) measured using an instrumented footplate before, immediately and 30 minutes after a ten minute application of deep massage or superficial heating to the calf muscle complex. Repeated measures analysis of variance was used to determine differences between testing sessions and the types of intervention. Reliability testing for the measurement method was conducted using analysis of variance both within and between testing sessions.\nResults: There was no significant change in calf muscle stiffness or ankle dorsiflexion range of motion with or without the application of calf massage. Inter- and intra-session reliability were very high, ICC > 0.88 (p < 0.001).\nConclusions: Although individuals’ perception of a change in tissue characteristics following massage has been reported, there was no evidence that soft tissue massage led to a change in the passive mechanical properties of the calf muscle complex. The findings of this study suggest that the use of massage to increase tissue flexibility prior to activity is not justified.","container-title":"BMC Sports Science, Medicine and Rehabilitation","DOI":"10.1186/s13102-015-0015-8","ISSN":"2052-1847","issue":"1","journalAbbreviation":"BMC Sports Sci Med Rehabil","language":"en","page":"21","source":" (Crossref)","title":"Deep soft-tissue massage applied to healthy calf muscle has no effect on passive mechanical properties: a randomized, single-blind, cross-over study","title-short":"Deep soft-tissue massage applied to healthy calf muscle has no effect on passive mechanical properties","volume":"7","author":[{"family":"Thomson","given":"Daniel"},{"family":"Gupta","given":"Amitabh"},{"family":"Arundell","given":"Jesica"},{"family":"Crosbie","given":"Jack"}],"issued":{"date-parts":[["2015",12]]}}}],"schema":""} 49]. Overall, there appears to be conflicting evidence relating to the effect of massage on muscle extensibility [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"aeplfap9s8","properties":{"formattedCitation":"\\super 50\\nosupersub{}","plainCitation":"50","noteIndex":0},"citationItems":[{"id":77,"uris":[""],"uri":[""],"itemData":{"id":77,"type":"article-journal","abstract":"Objectives: The purpose of this study was to examine the effect of long-term self-massage at the musculotendinous junction on hamstring extensibility, stiffness, stretch tolerance, and structural indices. Design: Single-blind, randomized, controlled trial. Setting: Laboratory. Participants: Thirty-seven healthy men. Intervention: The right or left leg of each participant was randomly assigned to the massage group, and the other leg was assigned to the control group. The participants conducted self-massage at the musculotendinous junction for 3 min daily, ?ve times per week, for 12 weeks. Main outcome measures: Hamstring extensibility, stiffness, stretch tolerance, and structural indices were measured by a blinded examiner prior to the massage intervention and after 6 and 12 weeks of intervention.\nResults: The maximum hip ?exion angle (HFA) and the maximum passive pressure after 6 and 12 weeks of intervention in the massage group were signi?cantly higher than prior to intervention. The visual analog scale (for pain perception) at maximum HFA, the stiffness of the hamstring, and the structural indices did not differ in either group over the 12 week period.\nConclusions: Our results suggest that long-term self-massage at the musculotendinous junction increases hamstring extensibility by improving stretch tolerance. However, this intervention does not change hamstring stiffness.","container-title":"Physical Therapy in Sport","DOI":"10.1016/j.ptsp.2016.01.003","ISSN":"1466853X","journalAbbreviation":"Physical Therapy in Sport","language":"en","page":"38-45","source":" (Crossref)","title":"Effects of long-term self-massage at the musculotendinous junction on hamstring extensibility, stiffness, stretch tolerance, and structural indices: A randomized controlled trial","title-short":"Effects of long-term self-massage at the musculotendinous junction on hamstring extensibility, stiffness, stretch tolerance, and structural indices","volume":"21","author":[{"family":"Akazawa","given":"Naoki"},{"family":"Okawa","given":"Naomi"},{"family":"Kishi","given":"Masaki"},{"family":"Nakatani","given":"Kiyoshi"},{"family":"Nishikawa","given":"Katsuya"},{"family":"Tokumura","given":"Daichi"},{"family":"Matsui","given":"Yuji"},{"family":"Moriyama","given":"Hideki"}],"issued":{"date-parts":[["2016",9]]}}}],"schema":""} 50].3.5. ConsiderationsProponents of myofascial release highlight that the application of low load, long duration forces manipulate the myofascial complex with the intention to restore optimal length, reduce pain and improve function [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"fLOpxoNk","properties":{"formattedCitation":"\\super 51\\nosupersub{}","plainCitation":"51","noteIndex":0},"citationItems":[{"id":"75lfgPVd/HxUPMhUH","uris":[""],"uri":[""],"itemData":{"DOI":"10.1016/j.jbmt.2014.06.001","ISBN":"1531-3433 (Print)","ISSN":"15329283","PMID":"25603749","abstract":"Introduction: Myofascial release (MFR) is a form of manual therapy that involves the application of a low load, long duration stretch to the myofascial complex, intended to restore optimal length, decrease pain, and improve function. Anecdotal evidence shows great promise for MFR as a treatment for various conditions. However, research to support the anecdotal evidence is lacking. Objective: To critically analyze published randomized controlled trials (RCTs) to determine the effectiveness of MFR as a treatment option for different conditions. Data sources: Electronic databases: MEDLINE, CINAHL, Academic Search Premier, Cochrane library, and Physiotherapy Evidence Database (PEDro), with key words myofascial release and myofascial release therapy. No date limitations were applied to the searches. Study selection: Articles were selected based upon the use of the term myofascial release in the abstract or key words. The final selection was made by applying the inclusion and exclusion criteria to the full text. Studies were included if they were English-language, peer-reviewed RCTs on MFR for various conditions and pain. Data extraction: Data collected were number of participants, condition being treated, treatment used, control group, outcome measures and results. Studies were analyzed using the PEDro scale and the Center for Evidence-Based Medicine's Levels of Evidence scale. Conclusions: The literature regarding the effectiveness of MFR was mixed in both quality and results. Although the quality of the RCT studies varied greatly, the result of the studies was encouraging, particularly with the recently published studies. MFR is emerging as a strategy with a solid evidence base and tremendous potential. The studies in this review may help as a respectable base for the future trials.","author":[{"dropping-particle":"","family":"Ajimsha","given":"M. S.","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Al-Mudahka","given":"Noora R.","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Al-Madzhar","given":"J. A.","non-dropping-particle":"","parse-names":false,"suffix":""}],"container-title":"Journal of Bodywork and Movement Therapies","id":"ITEM-1","issued":{"date-parts":[["2015"]]},"title":"Effectiveness of myofascial release: Systematic review of randomized controlled trials","type":"article-journal"}}],"schema":""} 51]. Freiwald et al. discussed the lack of clarity relating to nomenclature, definitions and anatomy of fascial connective tissue and poor evidence of the myofascial lines [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"judlPWKB","properties":{"formattedCitation":"\\super 52\\nosupersub{}","plainCitation":"52","noteIndex":0},"citationItems":[{"id":"75lfgPVd/HftIitE9","uris":[""],"uri":[""],"itemData":{"DOI":"10.1016/j.orthtr.2016.07.001","ISSN":"1876-4339","abstract":"The effects of Foam-rolling exercises in therapy and sport are less investigated. There is no scientific evidence that Foam-rolling exercises can enhance warming-up procedures, blood flow, athletic performance, sensomotoric function, and coordination or reduce muscle and fascial connective tissue tone and stress-relaxation. In contrast, Foam-rolling exercises can improve flexibility (ROM) and delayed onset of muscular soreness (DOMS). However, more research to compare Foam-rolling exercises with traditional stretching and recovery treatments is required. During Foam-rolling exercises, a high mechanical load is inducted to the entire underlying tissue (e.g., fascia, muscular, nerve, vessel, and bone tissue). That external loads are 10-fold higher than the highest medical compression category 4 and exceed twice the pressure loads that are used in occlusion studies. To date, in regards to Foam-rolling exercises, there are no established and proven training methods overall. Future investigations to define fields of applications concerning Foam-rolling exercises in therapy, medicine, and sport are required. Therefore, in- and exclusion criteria as well as implementation of individualized Foam-rolling exercises are needed. In a further step, training principles and methods of Foam-rolling exercise including the use of different types of Foam-rollers according to different sports should be investigated and defined. Importantly, more research to investigate the underlying mechanical and physiological mechanisms of Foam-rolling exercises is strongly warranted. Overall, in regards to the observed minor scientific evidence with respect to athletic performance and underlying mechanical and physiological mechanism as well as the negligence of potential harmful effects in the scientific literature, Foam-rolling exercises should be used cautiously at this time. Die Wirkungen des Foam-Rolling sind sowohl im therapeutischen als auch im sportlichen Anwendungsfeld wenig untersucht. FOAM-Rolling zeigt keinen Einfluss auf das Aufw?rmen, den Blutfluss, die Kraftf?higkeiten, die Sprungleistungen, die anaerobe Leistungsf?higkeit sowie die Sensomotorik (Koordination). Nach dem bisherigen Kenntnisstand k?nnen durch Foam-Rolling weder der Muskeltonus noch Stressfaktoren reduziert werden. Hinweise zur Wirksamkeit des Foam-Rolling gibt es im Bereich der Beweglichkeit, wobei die Effekte des Foam-Rolling nicht an die Wirkungen traditioneller Dehnmethoden heranreichen. Für die Bereich…","author":[{"dropping-particle":"","family":"Freiwald","given":"Jürgen","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Baumgart","given":"Christian","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Kühnemann","given":"Matthias","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Hoppe","given":"Matthias W.","non-dropping-particle":"","parse-names":false,"suffix":""}],"container-title":"Sports Orthopaedics and Traumatology","id":"ITEM-1","issue":"3","issued":{"date-parts":[["2016"]]},"page":"258-266","title":"Foam-Rolling in sport and therapy – Potential benefits and risks: Part 1 – Definitions, anatomy, physiology, and biomechanics","type":"article-journal","volume":"32"}}],"schema":""} 52]. Furthermore, despite the claims made by advocates of the procedure, inconsistencies across a range of studies make it difficult to formulate a consensus [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"7T2YZ2nZ","properties":{"formattedCitation":"\\super 53\\nosupersub{}","plainCitation":"53","noteIndex":0},"citationItems":[{"id":"75lfgPVd/CtzGqggt","uris":[""],"uri":[""],"itemData":{"DOI":"10.1123/jsr.2017-0114","ISSN":"15433072","abstract":"Context: Self-myofascial release (SMR) is an intervention popularly used by rehabilitation, fitness, and sports professionals to improve recovery and performance. In SMR, the athlete/patient applies pressure to the muscle and fascia using various tools, such as balls, rods, foam rolls, and massagers. Objective: This study aimed to evaluate the acute effect of 2 SMR protocols (short term and long term) of the posterior thigh and calf muscles on hip and ankle range of motion (ROM) in physically active men. Participants:Atotal of 14 adultmales (24.9 [3.2] y, 77.2 [13.2] kg, and 1.75 [0.06] m) who exercise regularly (at least twice a week, 45 min per session) participated in this study. Interventions: Participants performed a short-term SMR protocol (2 × 10 repetitions, SSMR) and a long-term SMR protocol (2 × 20 repetitions, LSMR) of the posterior thigh (using a foam roller) and calf (using a massage stick) muscles in counterbalanced order, on 2 different days with a 48-hour interval. Main Outcome Measures: Ankle dorsiflexion and hip-flexion ROM, evaluated at 5 moments: pre- and post-SSMR, pre- and post-LSMR, and in the control condition, which was always performed at the first visit. Results: The SMR promoted significant gains for both dorsiflexion (F 1,13 = 202.67, P < .001, η p2 = .94) and hip flexion (F 1,13 = 66.46, P < .001, η p2 = .84), regardless of the protocol and limb analyzed. The average increase for both limbs corresponded, approximately, to 11% for ankle dorsiflexion and to 6% for and in hip flexion. Conclusions: The results suggest that SMR of the posterior thigh and calf muscles acutely increases the ROM of both hip flexion and ankle dorsiflexion and that duplicating theSMR volume from10 to 20 repetitions per set seems not to promote additional gains.","author":[{"dropping-particle":"","family":"Souza","given":"Amandda","non-dropping-particle":"de","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Sanchotene","given":"Cristiano Gomes","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"da","family":"Silva Lopes","given":"Cristiano Moreira","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Beck","given":"Jader Alfredo","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Silva","given":"Affonso Celso Kulevicz","non-dropping-particle":"da","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Pereira","given":"Suzana Matheus","non-dropping-particle":"","parse-names":false,"suffix":""},{"dropping-particle":"","family":"Ruschel","given":"Caroline","non-dropping-particle":"","parse-names":false,"suffix":""}],"container-title":"Journal of Sport Rehabilitation","id":"ITEM-1","issue":"2","issued":{"date-parts":[["2019"]]},"page":"159-164","title":"Acute effect of 2 self-myofascial release protocols on hip and ankle range of motion","type":"article-journal","volume":"28"}}],"schema":""} 53]. The biomechanical load placed on the tissue during the foam rolling and duration may play a role in the effectiveness of SMR. Load was not measured in the current study but may contribute to the changes in ROM. Baumgart et al. measured vertical ground reaction forces when foam rolling was applied to the anterior thigh and calves, recording mean forces between 32 and 34% of body mass in a similar protocol to this study [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2cr0vo5mov","properties":{"formattedCitation":"\\super 47\\nosupersub{}","plainCitation":"47","noteIndex":0},"citationItems":[{"id":111,"uris":[""],"uri":[""],"itemData":{"id":111,"type":"article-journal","abstract":"When considering the scientific lack concerning the execution and acute effects and mechanism of foam rolling (FR), this study has evaluated the biomechanical loads by the force-time characteristics during two popular FR exercises. Additionally, the acute effects of FR on jump height and muscular stiffness were simultaneously assessed. Within a randomized cross-over design, 20 males (26.6 ± 2.7 years; 181.6 ± 6.8 cm; 80.4 ± 9.1 kg) were tested on different days pre, post, and 15 and 30 min after three interventions. The interventions consisted of a FR procedure for the calf and anterior thigh of both legs, 10 min ergometer cycling, and resting as a control. Stiffness was measured via mechanomyography at the thigh, calf, and ankle. The vertical ground reaction forces were measured under the roller device during FR as well as to estimate jump height. Within the FR exercises, the forces decreased from the proximal to distal position, and were in mean 34 and 32% of body weight for the calves and thighs, respectively. Importantly, with 51 to 55%, the maxima of the individual mean forces were considerably higher. Jump height did not change after FR, but increased after cycling. Moreover, stiffness of the thigh decreased after FR and increased after cycling.","container-title":"Sports","DOI":"10.3390/sports7010027","issue":"27","page":"1-10","title":"Foam rolling of the calf and anterior thigh: biomechanical loads and acute effects on vertical jump height and muscle stiffness","volume":"7","author":[{"family":"Baumgart, Christian","given":""},{"family":"Freiwald","given":"Jürgen"},{"family":"Kühnemann, Matthias","given":""},{"family":"Hotfiel, Matthias","given":""},{"family":"Hüttel, Moritz","given":""},{"family":"Hoppe, Matthias","given":""}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 47]. They showed that countermovement jump performance was significantly reduced 15 and 30 min post intervention, compared to pre scores. However, there was no difference immediately following the intervention. There is disparity between studies pertaining to the biomechanical load during SMR protocols. For example, studies by Peacock and colleagues did not specify pressure [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1uks8bvv52","properties":{"formattedCitation":"\\super 9,54\\nosupersub{}","plainCitation":"9,54","noteIndex":0},"citationItems":[{"id":21,"uris":[""],"uri":[""],"itemData":{"id":21,"type":"article-journal","abstract":"Recent developments in the strength and conditioning field have shown the incorporation of foam rolling self-myofascial release in adjunct with a dynamic warm-up. This is thought to improve overall training performance; however, minimal research exists supporting this theory. Therefore, determining if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance is of importance. In order to do so, eleven athletically trained male subjects participated in a two condition, counterbalanced, crossover within-subjects study comparing two particular warm-up routines. The two warm-up routines compared were a totalbody dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a selfmyofascial release, total-body foam rolling session (SMR). Following each warm-up condition, subjects performed tests of flexibility, power, agility, strength, and speed. Paired samples T-tests were utilized to determine if there were any significant differences in test results between conditions (DYN vs. SMR). The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN (P ≤ 0.024). A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.","container-title":"International Journal of Exercise Science","issue":"3","language":"en","page":"202-211","source":"Zotero","title":"An acute bout of self-myofascial release in the form of foam rolling improves performance testing","volume":"7","author":[{"family":"Peacock","given":"Corey A"},{"family":"Krein","given":"Darren D"},{"family":"Silver","given":"Tobin A"},{"family":"Sanders","given":"J"},{"family":"Carlowitz","given":"Kyle-Patrick A Von"}],"issued":{"date-parts":[["2014"]]}}},{"id":120,"uris":[""],"uri":[""],"itemData":{"id":120,"type":"article-journal","abstract":"Peacock, CA, Krein, DD, Antonio, J, Sanders, GJ, Silver, TA, and Colas, M. Comparing acute bouts of sagittal plane progression foam rolling vs. frontal plane progression foam rolling. J Strength Cond Res 29(8): 2310–2315, 2015—Many strength and conditioning professionals have included the use of foam rolling devices within a warm-up routine prior to both training and competition. Multiple studies have investigated foam rolling in regards to performance, ?exibility, and rehabilitation; however, additional research is necessary in supporting the topic. Furthermore, as multiple foam rolling progressions exist, researching differences that may result from each is required. To investigate differences in foam rolling progressions, 16 athletically trained males underwent a 2-condition within-subjects protocol comparing the differences of 2 common foam rolling progressions in regards to performance testing. The 2 conditions included a foam rolling progression targeting the mediolateral axis of the body (FRml) and foam rolling progression targeting the anteroposterior axis (FRap). Each was administered in adjunct with a full-body dynamic warm-up. After each rolling progression, subjects performed National Football League combine drills, ?exibility, and subjective scaling measures. The data demonstrated that FRml was effective at improving ?exibility (p # 0.05) when compared with FRap. No other differences existed between progressions.","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0000000000000867","ISSN":"1064-8011","issue":"8","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"2310-2315","source":" (Crossref)","title":"Comparing acute bouts of sagittal plane progression foam rolling vs. frontal plane progression foam rolling","title-short":"Comparing Acute Bouts of Sagittal Plane Progression Foam Rolling vs. Frontal Plane Progression Foam Rolling","volume":"29","author":[{"family":"Peacock","given":"Corey A."},{"family":"Krein","given":"Darren D."},{"family":"Antonio","given":"Jose"},{"family":"Sanders","given":"Gabriel J."},{"family":"Silver","given":"Tobin A."},{"family":"Colas","given":"Megan"}],"issued":{"date-parts":[["2015",8]]}}}],"schema":""} 9,54]. By contrast, Halperin et al. used a 0–10 scale, instructing participants to apply pressure equivalent to 7 out of 10 [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1o83nsqgc4","properties":{"formattedCitation":"\\super 4\\nosupersub{}","plainCitation":"4","noteIndex":0},"citationItems":[{"id":11,"uris":[""],"uri":[""],"itemData":{"id":11,"type":"article-journal","abstract":"Background: Limited dorsiflexion range of motion (ROM) has been linked to lower limb injuries. Improving limited ankle ROM may decrease injury rates. Static stretching (SS) is ubiquitously used to improve ROM but can lead to decreases in force and power if performed prior to the activity. Thus, alternatives to improve ROM without performance decrements are needed.\nObjectives/Purpose: To compare the effects of SS and self massage (SM) with a roller massage of the calf muscles on ankle ROM, maximal voluntary contraction (MVC) force F100 (force produced in the first 100 ms of the MVC), electromyography (EMG of soleus and tibialis anterior) characteristics of the plantar flexors, and a single limb balance test.\nMethods: Fourteen recreationally trained subjects were tested on two separate occasions in a randomized cross-over design. After a warm up, subjects were assessed for passive dorsiflexion ROM, MVC, and a single-limb balance test with eyes closed. The same three measurements were repeated after 10 minutes (min) of rest and prior to the interventions. Following the pre-test, participants randomly performed either SS or SM for 3 sets of 30 seconds (s) with 10s of rest between each set. At one and 10 min post-interventions the participants repeated the three measurements, for a third and fourth cycle of testing.\nResults: Roller massage increased and SS decreased maximal force output during the post-test measurements, with a significant difference occurring between the two interventions at 10 min post-test (p < 0.05, ES = 1.23, 8.2% difference). Both roller massage ( p < 0.05, ES = 0.26, ~4%) and SS ( p < 0.05, ES = 0.27, ~5.2%) increased ROM immediately and 10 min after the interventions. No significant effects were found for balance or EMG measures.\nConclusions: Both interventions improved ankle ROM, but only the self-massage with a roller massager led to small improvements in MVC force relative to SS at 10 min post-intervention. These results highlight the effectiveness of a roller massager relative to SS. These results could affect the type of warm-up prior to activities that depend on high force and sufficient ankle ROM.","container-title":"The International Journal of Sports Physical Therapy","issue":"1","language":"en","page":"92-102","source":"Zotero","title":"Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters","volume":"9","author":[{"family":"Halperin","given":"Israel"},{"family":"Aboodarda","given":"Saied Jalal"},{"family":"Button","given":"Duane C"},{"family":"Andersen","given":"Lars L"},{"family":"Behm","given":"David G"}],"issued":{"date-parts":[["2014"]]}}}],"schema":""} 4]. Results from these studies varied and therefore, the biomechanical load may have contributed to these differences. Baumgart et al. reports that the pressure exerted on the underlying tissues may exceed that used in occlusion studies, which can lead to damage of connective tissue, nerves, vessels and bone [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1r6uupjpc1","properties":{"formattedCitation":"\\super 47\\nosupersub{}","plainCitation":"47","noteIndex":0},"citationItems":[{"id":111,"uris":[""],"uri":[""],"itemData":{"id":111,"type":"article-journal","abstract":"When considering the scientific lack concerning the execution and acute effects and mechanism of foam rolling (FR), this study has evaluated the biomechanical loads by the force-time characteristics during two popular FR exercises. Additionally, the acute effects of FR on jump height and muscular stiffness were simultaneously assessed. Within a randomized cross-over design, 20 males (26.6 ± 2.7 years; 181.6 ± 6.8 cm; 80.4 ± 9.1 kg) were tested on different days pre, post, and 15 and 30 min after three interventions. The interventions consisted of a FR procedure for the calf and anterior thigh of both legs, 10 min ergometer cycling, and resting as a control. Stiffness was measured via mechanomyography at the thigh, calf, and ankle. The vertical ground reaction forces were measured under the roller device during FR as well as to estimate jump height. Within the FR exercises, the forces decreased from the proximal to distal position, and were in mean 34 and 32% of body weight for the calves and thighs, respectively. Importantly, with 51 to 55%, the maxima of the individual mean forces were considerably higher. Jump height did not change after FR, but increased after cycling. Moreover, stiffness of the thigh decreased after FR and increased after cycling.","container-title":"Sports","DOI":"10.3390/sports7010027","issue":"27","page":"1-10","title":"Foam rolling of the calf and anterior thigh: biomechanical loads and acute effects on vertical jump height and muscle stiffness","volume":"7","author":[{"family":"Baumgart, Christian","given":""},{"family":"Freiwald","given":"Jürgen"},{"family":"Kühnemann, Matthias","given":""},{"family":"Hotfiel, Matthias","given":""},{"family":"Hüttel, Moritz","given":""},{"family":"Hoppe, Matthias","given":""}],"issued":{"date-parts":[["2019"]]}}}],"schema":""} 47]. Therefore, consideration of the biomechanical load used in studies is an important factor in future study design. The duration of the intervention may play a role in the effects of SMR, both from a performance and ROM perspective. Some studies used shorter protocols (2 min in total) whilst others have used longer durations [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a2e0cnmmb6q","properties":{"formattedCitation":"\\super 30,42,43\\nosupersub{}","plainCitation":"30,42,43","noteIndex":0},"citationItems":[{"id":65,"uris":[""],"uri":[""],"itemData":{"id":65,"type":"article-journal","abstract":"The Stick is a muscle massage device used by athletes, particularly track athletes, to improve performance. The purpose of this project was to assess the acute effects of The Stick on muscle strength, power, and ?exibility. Thirty collegiate athletes consented to participate in a 4-week, double-blind study, which consisted of 4 testing sessions (1 familiarization and 3 data collection) scheduled 1 week apart. During each testing session subjects performed 4 measures in the following sequence: hamstring ?exibility, vertical jump, ?ying-start 20-yard dash, and isokinetic knee extension at 90?·s?1. Two minutes of randomly assigned intervention treatment (visualization [control], mock insensible electrical stimulation [placebo], or massage using The Stick [experimental]) was performed immediately prior to each performance measure. Statistical analyses involved single-factor repeated measures analysis of variance (ANOVA) with Fisher’s Least Signi?cant Difference post-hoc test. None of the variables measured showed an acute improvement (p ? 0.05) immediately following treatment with The Stick.","container-title":"Journal of Strength and Conditioning Research","issue":"3","language":"en","page":"446-450","source":"Zotero","title":"Acute effects of The Stick on strength, power, and flexibility","volume":"16","author":[{"family":"Mikesky","given":"Alan E"},{"family":"Bahamonde","given":"Rafael E"},{"family":"Stanton","given":"Katie"},{"family":"Alvey","given":"Thurman"},{"family":"Fitton","given":"Tom"}],"issued":{"date-parts":[["2002"]]}}},{"id":108,"uris":[""],"uri":[""],"itemData":{"id":108,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","DOI":"10.1519/JSC.0b013e31825c2bc1","ISSN":"1064-8011","issue":"3","journalAbbreviation":"Journal of Strength and Conditioning Research","language":"en","page":"812-821","source":" (Crossref)","title":"An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force","title-short":"An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force","volume":"27","author":[{"family":"MacDonald","given":"Graham Z."},{"family":"Penney","given":"Michael D.H."},{"family":"Mullaley","given":"Michelle E."},{"family":"Cuconato","given":"Amanda L."},{"family":"Drake","given":"Corey D.J."},{"family":"Behm","given":"David G."},{"family":"Button","given":"Duane C."}],"issued":{"date-parts":[["2013",3]]}}},{"id":117,"uris":[""],"uri":[""],"itemData":{"id":117,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","issue":"X","page":"000-000","title":"Effect of varying self-myofascial release duration on subsequent athletic performance","volume":"XX","author":[{"family":"Phillips, J","given":""},{"family":"Diggin, D","given":""},{"family":"King, DL","given":""},{"family":"Sforzo, GA","given":""}],"issued":{"date-parts":[["2018"]]}}}],"schema":""} 30,42,43]. Whilst the mechanisms remain unclear as to how duration may play a role in increasing range of movement, there is some limited evidence to suggest that prolonged SMR may have no extra benefits to enhancing ROM [ ADDIN ZOTERO_ITEM CSL_CITATION {"citationID":"a1298tt24ve","properties":{"formattedCitation":"\\super 43\\nosupersub{}","plainCitation":"43","noteIndex":0},"citationItems":[{"id":117,"uris":[""],"uri":[""],"itemData":{"id":117,"type":"article-journal","container-title":"Journal of Strength and Conditioning Research","issue":"X","page":"000-000","title":"Effect of varying self-myofascial release duration on subsequent athletic performance","volume":"XX","author":[{"family":"Phillips, J","given":""},{"family":"Diggin, D","given":""},{"family":"King, DL","given":""},{"family":"Sforzo, GA","given":""}],"issued":{"date-parts":[["2018"]]}}}],"schema":""} 43]. Future studies may look to quantify an optimal load and duration to increase ROM without a detriment to performance.Results from this study show that the inclusion of a single bout of foam rolling, alongside a standardised warm up, elicits no greater increase in ankle ROM than warm up alone. The increased ROM observed in both groups did not have any significant impact on stiffness or drop jump performance in recreationally active participants. Therefore, if the intended outcome of the warm up is to increase ankle dorsiflexion, both the foam rolling or warm up alone protocols may be used without a detrimental effect on subsequent drop jump performance.Author Contributions: Conceptualization, M.G. and E.S.; Methodology and Investigation, M.G., E.S., J.B., and H.M.; Formal analysis and data curation, M.G. and E.S.; Writing—original draft preparation, M.G.; writing—review and editing, M.G., E.S., J.B., and H.M.Funding: This research received no external funding.Conflicts of Interest: The authors declare no conflict of interest.References ADDIN ZOTERO_BIBL {"uncited":[],"omitted":[],"custom":[]} CSL_BIBLIOGRAPHY 1. Schroeder, A. N.; Best, T. M. Is Self Myofascial Release an Effective Preexercise and Recovery Strategy? A Literature Review. Curr. Sports Med. Rep. 2015, 14 (3), 200–208.2. Su, H.; Chang, N.-J.; Wu, W.-L.; Guo, L.-Y.; Chu, I.-H. 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