The efficiency of myofascial release with foam rolling on reducing delayed onset muscle soreness - literature review

Uvod: Zapoznela mišična bolečina je pogost pojav. Gre za posledice mikro mišičnih poškodb, ki nastanejo zaradi telesne dejavnosti, izrazitejša pa je pri ekscentričnem mišičnem delu. Simptomi zapoznele mišične bolečine se pojavijo od 12 do 24 ur po telesni dejavnosti, vrh pa dosežejo znotraj 72 ur. Ena izmed intervencij, ki se uporabljajo za lajšanje simptomov zapoznele mišične bolečine, je miofascialno sproščanje s penastim valjem. Gre za postopek samomasaže, pri kateri posamezniki za pritisk na mehkotkivne strukture uporabijo težo telesa. Obstajajo dokazi, da miofascialno sproščanje s penastim valjem izboljša obseg sklepne gibljivosti, zmanjša akutno mišično okorelost in občutenje zapoznele mišične bolečine. Namen: Namen diplomskega dela je na podlagi pregleda literature predstaviti učinkovitost miofascialnega sproščanja s pomočjo penastega valja na zmanjšanje zapoznele mišične bolečine. Metode dela: Iskanje literature je potekalo v podatkovni bazi PubMed z različnimi kombinacijami ključnih besed v angleščini: »delayed onset muscle soreness«, »foam rolling«, »myofascial release«, »exercise induced muscle damage« in »muscle recovery«. Iskanje literature je bilo omejeno na obdobje od leta 2011 do 2021. Vključene so bile kontrolirane randomizirane raziskave in raziskave, kjer so bili preiskovanci deljeni na kontrolno in intervencijsko skupino. V vključenih raziskavah so sodelovali samo zdravi preiskovanci. Rezultati: V pregled literature je bilo vključenih sedem raziskav, v katerih so avtorji želeli ugotoviti učinkovitost miofascialnega sproščanja s penastim valjem na zmanjšanje zapoznele mišične bolečine. V vseh raziskavah so izvedli protokole, s katerimi so povzročili z vadbo povzročene mišične poškodbe in izzvali zapoznelo mišično bolečino. V šestih raziskavah so primerjali rezultate med kontrolno skupino, ki ni bila deležna nobene terapije, in intervencijsko skupino, v kateri so preiskovanci izvajali miofascialno sproščanje s penastim valjem. V eni raziskavi pa so primerjali učinkovitost terapije z običajnim in vibracijskim penastim valjem. V šestih od sedmih vključenih raziskav so rezultati meritev nakazali, da se je občutenje bolečine pri preiskovancih, ki so bili deležni intervencije s penastim valjem, občutno zmanjšalo v primerjavi s preiskovanci iz kontrolne skupine. Razprava in zaključek: Iz pregledanih raziskav lahko sklepamo, da je miofascialno sproščanje s penastim valjem učinkovita tehnika pri zmanjševanju občutenja zapoznele mišične bolečine. Rezultati so sicer omejeni samo na zdrave mlade preiskovance, zato se jih ne da posplošiti na širšo populacijo. Potrebne so še dodatne raziskave z jasnejšimi določili terapevtskih parametrov.Introduction: Delayed onset muscle soreness is a common occurrence, it is a consequence of micro muscle damage which arise after physical activity, especially after eccentric muscle work. The symptoms of delayed onset muscle soreness appear 12 – 24 hours after physical activity and usually peak within the first 72 hours. One of the interventions, that is supposed to be effective in minimizing symptoms of delayed onset muscle soreness is myofascial release with foam rollers. It is a technique of self-massage, where individuals use their body mass to apply pressure on soft tissue structures. There is evidence, that besides lowering the perception of delayed onset muscle soreness, myofascial release is also effective in increasing range of motion and lowering acute muscle stiffness. Purpose: The purpose of this diploma work is to review the efficiency of myofascial release with foam rolling on reducing delayed onset muscle soreness. Methods: The literature search was proceeded through the PubMed article browser with the different combinations of keywords: »delayed onset muscle soreness«, »foam rolling«, »myofascial release«, »exercise induced muscle damage« in »muscle recovery«. We have searched for the articles published between years 2011 and 2021. Research that was included were randomized controlled trials and the ones where subjects under investigation were divided into control and foam rolling group. All the people included in analysed articles were healthy young adults without any injuries. Results: Seven articles were included in this literature review. In every analysed article exercised induced muscle damage protocols were performed to achieve delayed onset muscle soreness. In six articles comparisons were made between control group and intervention group, in which foam rolling protocols were performed. In one research they also compared effects of normal and vibration foam roller. In six out of seven research results have shown that people in intervention groups had reported greater decrease in perception of muscle pain compared to people in control group. Discussion and conclusion: From the current available results regarding efficiency of foam rolling on decreasing delayed onset muscle soreness we can conclude that it could be efficient. Although the results are limited only on healthy young adults. Regardless, some additional research are needed for clearer guided lines regarding therapeutic parameters