Myofascial Release

Introduction Fascia inflammation has been linked to discomfort in muscles following bouts of athletic performance. Myofascial release is often used as an aid to help alleviate this discomfort. This, however, is often utilized only as a post-exercise treatment and limited research has been done for its pre-exercise benefits. Of the literature available, there is a strong disconnect to the observed benefits for pre-exercise myofascial release, especially from foam rolling. The purpose of this study is to reconcile the conflicting results of existing literature and determine how pre-exercise foam rolling affects dynamic performance and range of motion.
Surrounding muscles and many other structures in the human body, is a thin but tough,
elastic type of CT (connective tissue) called fascia. . Throughout bouts of even regular moderate exercise, fascia has a tendency to become inflamed resulting in that respective connective tissue losing some of its elasticity, becoming dehydrated, and binding tightly around the traumatized areas (Macdonald, et al, 2013). As a result, fibrous adhesions form, and the residual binding effect can translate over into performance bouts days later, causing discomfort and a “tight” sensation.
Typically, myofascial release treatment has been viewed as a post-exercise modality, intended to alleviate pain and aid in the recovery of muscle tissue.
Generally, this myofascial release treatment is implemented and studied using massage therapists, who provide manual therapy to the tissue, with the intent of releasing or reducing the fibrous adhesions seen between the layers of facial tissue. Recently, a new version myofascial release therapy has been implemented, where the individual self-applies the treatment, using his or her own body weight to exert pressure against a foam roller. This sweeping pressure on the tissue generates friction between body and the foam roller, which in turn increases the temperature and blood flow to the respective tissue (Macdonald, et al, 2013). These two factors works congruently with the pressure to break up the fibrous adhesions between the layers of fascia and tissue, and drive it into a more fluid like form (Macdonald, et al,
2013).
This treatment has also been found to decrease excessive muscle tone, often the result of high intensity exercise, when applied directly to the tissue or indirectly through trigger points (Healey, et al. 2014). By applying pressure to trigger points (overactive part of the tissue), it appears to cause the Golgi tendon organ complex to elicit an inhibitory effect on the muscle, allowing it to become less tense and more pliable, leading to an increase in joint ROM (Roylance, et al, 2013). This reduction in muscle tone and facial binding is generally received well by the respective athlete, due to the decreased tightness and pain caused by the inflammation. Recently, there has been some literature published on pre-exercise self-applied myofascial release, and its effect on ROM and performance. This literature however, has shown a disconnect, as to whether or not there is a positive correlation between self-applied myofascial release and both performance and ROM. Some found that it increased ROM but decreased performance and others found the opposite. We hope to contribute to the literature already present, creating a more valid connection between the pre-exercise modality, and both ROM and performance. We hypothesize that a decrease in muscle tone and fascial tension and an increase in muscle pliability, derived through the use of self-applied myofascial release foam rolling, will increase performance in speed-power events. The increase in muscle pliability and decrease in fascial tension is also hypothesized to enhance joint ROM, which will be directly related to the increase in performance. By increasing joint ROM, the athlete will be able to utilize more optimal movement patterns, and therefore enhancing their performance.
Methods
This study will be modeled after a previous study by Peacock et al where they conducted a counterbalanced, crossover within-subjects design study. For this study, a total of 26 participants (n = 26) will be selected to participate in two separate control and experimental trial conditions. These will be separated by a seven-day recovery period. During the first trial day, half of the study participants (13 individuals) will participate in the control protocol and the other half of the study participants (13 individuals) will participate in the experimental protocol. Following the seven-day recovery period a second trial day will commence. The previous control participants will now participate in the experimental protocol and the previous experimental participants will not participate in the control protocol.
Participants
A total of 26 subject participants will be part of this study. A generally even mix of both males and females will make up the cohort. Each of the participants will be drawn from the Exercise Health Science Department student pool and will be obtained on a volunteer basis. Participants recruited will be in good health and able to engage in physical activity as determined by a PAR-Q form. Ideally these individuals will be familiar and comfortable in a gymnasium environment. Any normally scheduled physical activity will be allowable for the participants. A normal, steady diet will also be encourage through the duration of the study period. 24-hours prior to each of the two trial days, participants will be asked to refrain from additional physical activity as well as alcohol and caffeine.
Protocol
The first trial day will begin with all subjects participating in a dynamic warm up protocol.
Subjects will perform a five minute warm-up consisting of jogging at a self-selected pace for 1,000 meters, along with a general warm-up, consisting of a variety of mobility and full range of motion movement such as arm circles and body weight squats. Following these will be two sets of 10 repetitions of flow maneuvers. After the dynamic warm-up participants will be broken down into the control and experimental groups. 13 individuals, as part of a control group, will be asked to perform the sit-and-reach test to demonstrate flexibility followed by a vertical jump test to demonstrate power. The remaining 13 individuals, the experimental group, will be asked to engage in self myo-fascial release utilizing the foam rolling protocol followed by both the sit-and-reach and vertical jump test in that
order. Our experimental measure will include a foam rolling protocol. This has been well established in the literature as an effective method for self myofascial release as it has the ability to cover the greatest amount of muscular surface area. A 6” x 12”, high-density black molded foam roller was chosen to be used in the study. This round roller, made by Spry, NY. Participants, will be asked to apply even firm pressure to each region for a total of 5 strokes per 30 seconds and occur bilaterally. The roller will target four regions in a supine position including the thoracic/lumbar, gluteal, hamstring, and calf portions and three regions in the prone position including the quadriceps, iliopsoas, and fibularis anterior. The classic protocol will be used for the sit-and-reach test as this was assessed to be the best method of flexibility according to Mayorga-Vega. We will use a standard sit-and-reach box made by Baseline Evaluation Instruments, White Plains, NY. Each participant will be asked to remove their shoes and sit on the ground with their legs out straight in front of them. Feet will be placed approximately 30 cm apart and flush with the box. Participants will be asked to inhale deeply, then exhale while slowly leaning forward and reaching as far forward as possible, pushing the toggle to measure length to the nearest cm. Individuals will have the opportunity to attempt the test a total of three times, with the highest value used for analysis. The vertical jump test will be used to measure muscular power of the lower extremities. A wall will be selected that has commercial black paint, as it will be an effective means to see the contrast of white chalk marks left by the subjects. A standard vinyl tape measure (Wintape – Guangdong, China) will be adhered to the wall along the site of the black paint to measure jump height. Before any jumps, the subjects maximal reach height will be recorded. Subjects will be asked to dip their hands in white gymnasts chalk (Magnesium Carbonate - GSC San Pedro, CA) prior to each jump. They will begin each trial with both feet flat on the floor. The subjects will initiate a countermovement of flexion of the hips and knees in preparation of a jump. A jump straight upwards generating muscular power of the lower extremities, extending out through knees and hips to touch the black wall as high up as possible with their dominant hand. Three jumps will be attempted, each subsequent jump being recorded to the nearest cm. The highest value will be recorded and used for analysis.