Efectos del foam roller sobre el rango de movimiento, el dolor y el rendimiento neuromuscular: revisión sistemática (Foam roller effects on joint range of motion, pain, and neuromuscular performance: a systematic review)
DOI:
https://doi.org/10.47197/retos.v38i38.75532Palabras clave:
rodillo de espuma, rodillo de masaje, calentamiento, activación, rendimiento, recuperación y liberación auto-miofascial (foam roller, roller massager, warm up, activation, performance, myofascial release and self-myofascial release)Resumen
Introducción: Debido al crecimiento exponencial del uso de foam roller tanto en el ámbito de la rehabilitación como en el entrenamiento, nuestro objetivo fue realizar una revisión sistemática para determinar la eficacia del uso de foam roller tanto para mejorar el calentamiento como favorecer los mecanismos de recuperación tras un estímulo de carga. Métodos: Se realizó una revisión sistemática en las bases de datos científicas (Pubmed, Wos, Scopus y PEDro). Los trabajos que cumplieron los criterios de inclusión fueron valorados en cuanto a su calidad metodológica a través de la escala PEDro. Resultados: Se examinaron 32 estudios publicados entre 2013 y 2019. En los cuales se analizaron las variables rango de movimiento (ROM) (n=19), dolor a través del umbral de dolor a la presión (PPT) o mediante escala visual analógica (VAS) (n=6). Para las variables de rendimiento se analizaron parámetros de fuerza a través del salto contra-movimiento (CMJ) (n=10), agilidad (n=4), máxima contracción isométrica voluntaria (MVIC) (n=4) y rendimiento en sprint (n=2). Conclusión: A pesar de la variabilidad de los estudios, el foam roller parece tener un efecto positivo en las variables de ROM, PPT y VAS. Con respecto a las variables de rendimiento, como CMJ, MVIC, velocidad y agilidad, existe controversia a la hora de determinar si existe una mejora significativa tras la aplicación del foam roller tanto en el calentamiento como en la recuperación post-ejercicio.
Abstract. Introduction: There is a widespread use of foam rollers in the field of rehabilitation and training. Therefore, our goal was to carry out a systematic review to determine the effectiveness of foam rollers both during warm-ups and after exercising as a means for increasing recovery. Methods: A systematic review was performed in the scientific databases Pubmed, Wos, Scopus, and PEDro from November to March 2019. The PEDro scale was used to rate the methodological quality of the studies included for review. Results: We examined 32 studies published between 2013 and 2019, which analyzed: ROM (n=19), pain through Pain Pressure Threshold (PPT) or Visual Analogue Scale (VAS), countermovement jump height (CMJ) (n=10), agility (n=4), maximal voluntary isometric contraction (MVIC) (n=4), and sprint performance (n=2). Conclusion: Despite the variability of the studies, foam rollers seem to have a positive effect on ROM, PPT, and VAS. When performance variables were analyzed (such as CMJ, MVIC, speed, and agility) there is controversy when determining if there is a significant improvement after the application of foam rollers in warm-ups or in post-exercise recovery.
Citas
Aune, A. A. G., Bishop, C., Turner, A. N., Papadopoulos, K., Budd, S., Richardson, M., & Maloney, S. J. (2019). Acute and chronic effects of foam rolling vs eccentric exercise on ROM and force output of the plantar flexors. Journal of Sports Sciences, 37(2), 138–145. https://doi.org/10.1080/02640414.2018.1486000
Baumgart, C., Freiwald, J., Kühnemann, M., Hotfiel, T., Hüttel, M., & Hoppe, M. (2019). Foam Rolling of the Calf and Anterior Thigh: Biomechanical Loads and Acute Effects on Vertical Jump Height and Muscle Stiffness. Sports, 7(1), 27. https://doi.org/10.3390/sports7010027
Beardsley, C., & Škarabot, J. (2015). Effects of self-myofascial release: A systematic review. Journal of Bodywork and Movement Therapies, 19(4), 747–758. https://doi.org/10.1016/j.jbmt.2015.08.007
Behara, B., & Jacobson, B. H. (2017). Acute Effects of Deep Tissue Foam Rolling and Dynamic Stretching on Muscular Strength, Power, and Flexibility in Division I Linemen. Journal of Strength and Conditioning Research, 31(4), 888–892. https://doi.org/10.1519/JSC.0000000000001051
Cardoso Ribeiro, C., Gómez-Conesa, A., & Hidalgo Montesinos, M. D. (2010). Metodología para la adaptación de instrumentos de evaluación. Fisioterapia, 32(6), 264–270. https://doi.org/10.1016/j.ft.2010.05.001
Cheatham, S. W., & Stull, K. R. (2018). Comparison of three different density type foam roller on knee range of motion and pressure pain thresold: a randomized controlled trial. International Journal of Sports Physical Therapy, 13(3), 474–482. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/30038833%0Ahttp://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=PMC6044602
Cheatham, S. W., Stull, K. R., & Kolber, M. J. (2019). Comparison of a Vibration Roller and a Nonvibration Roller Intervention on Knee Range of Motion and Pressure Pain Threshold: A Randomized Controlled Trial. Journal of Sport Rehabilitation, 28(1), 39–45. https://doi.org/10.1123/jsr.2017-0164
Couture, G., Karlik, D., Glass, S. C., & Hatzel, B. M. (2015). The Effect of Foam Rolling Duration on Hamstring Range of Motion. The Open Orthopaedics Journal, 9(1), 450–455. https://doi.org/10.2174/1874325001509010450
D’Amico, A., & Paolone, V. (2017). The Effect of Foam Rolling on Recovery Between two Eight Hundred Metre Runs. Journal of Human Kinetics, 57(1), 97–105. https://doi.org/10.1515/hukin-2017-0051
de la Cámara, M., Valcarce Torrente, M., & Veiga, Ó. (2019). (2019). Encuesta Nacional de Tendencias de Fitness en España para el Año 2020 (National Survey of Fitness Trends in Spain for 2020). Retos, 37(37), 434–441.
de Souza, A., Sanchotene, C. G., Lopes, C. M. da S., Beck, J. A., da Silva, A. C. K., Pereira, S. M., & Ruschel, C. (2019). Acute Effect of 2 Self-Myofascial Release Protocols on Hip and Ankle Range of Motion. Journal of Sport Rehabilitation, 28(2), 159–164. https://doi.org/10.1123/jsr.2017-0114
Fleckenstein, J., Wilke, J., Vogt, L., & Banzer, W. (2017). Preventive and Regenerative Foam Rolling are Equally Effective in Reducing Fatigue-Related Impairments of Muscle Function following Exercise. Journal of Sports Science & Medicine, 16(4), 474–479.
Giovanelli, N., Vaccari, F., Floreani, M., Rejc, E., Copetti, J., Garra, M., … Lazzer, S. (2018). Short-Term Effects of Rolling Massage on Energy Cost of Running and Power of the Lower Limbs. International Journal of Sports Physiology and Performance, 13(10), 1337–1343. https://doi.org/10.1123/ijspp.2018-0142
Healey, K. C., Hatfield, D. L., Blanpied, P., Dorfman, L. R., & Riebe, D. (2014). The effects of Myofascial Release With Foam Rolling on Performance. 28(1), 61–68.
Hodgson, D. D., Lima, C. D., Low, J. L., & Behm, D. G. (2018). Four weeks of roller massage training did not impact range of motion, pain pressure threshold, voluntary contractile properties or jump performance. International Journal of Sports Physical Therapy, 13(5), 835–845. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/30276016%0Ahttp://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=PMC6159503
Junker, D. H., & Stöggl, T. L. (2015). The Foam Roll as a Tool to Improve Hamstring Flexibility. Journal of Strength and Conditioning Research, 29(12), 3480–3485. https://doi.org/10.1519/JSC.0000000000001007
Lee, C.-L., Chu, I.-H., Lyu, B.-J., Chang, W.-D., & Chang, N.-J. (2018). Comparison of vibration rolling, nonvibration rolling, and static stretching as a warm-up exercise on flexibility, joint proprioception, muscle strength, and balance in young adults. Journal of Sports Sciences, 36(22), 2575–2582. https://doi.org/10.1080/02640414.2018.1469848
Macdonald, G. Z., Button, D. C., Drinkwater, E. J., & Behm, D. G. (2014). Foam rolling as a recovery tool after an intense bout of physical activity. Medicine and Science in Sports and Exercise, 46(1), 131–142. https://doi.org/10.1249/MSS.0b013e3182a123db
MacDonald, G. Z., Penney, M. D. H. H., Mullaley, M. E., Cuconato, A. L., Drake, C. D. J. J., Behm, D. G., & Button, D. C. (2013). An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. Journal of Strength and Conditioning Research, 27(3), 812–821. https://doi.org/10.1519/JSC.0b013e31825c2bc1
Markovic, G. (2015). Acute effects of instrument assisted soft tissue mobilization vs. foam rolling on knee and hip range of motion in soccer players. Journal of Bodywork and Movement Therapies, 19(4), 690–696. https://doi.org/10.1016/j.jbmt.2015.04.010
Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion. Journal of Sport Rehabilitation, 23(4), 296–299. https://doi.org/10.1123/JSR.2013-0025
Monteiro, E. R., Cavanaugh, M. T., Frost, D. M., & Novaes, J. da S. (2016). Is self-massage an effective joint range-of-motion strategy? A pilot study. Journal of Bodywork and Movement Therapies. https://doi.org/10.1016/j.jbmt.2016.10.003
Monteiro, E. R., Škarabot, J., Vigotsky, A. D., Brown, A. F., Gomes, T. M., & Novaes, J. da S. (2017a). Acute effects of different self-massage volumes on the FMSTM overhead deep squat performance. International Journal of Sports Physical Therapy, 12(1), 94–104. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/28217420%0Ahttp://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=PMC5294950
Monteiro, E. R., Škarabot, J., Vigotsky, A. D., Brown, A. F., Gomes, T. M., & Novaes, J. da S. (2017b). Maximum repetition performance after different antagonist foam rollimng volumes in the inter-set rest period. International Journal of Sports Physical Therapy, 12(1), 76–84.
Peacock, C. A., Krein, D. D., Silver, T. A., Sanders, G. J., & von Carlowitz, K. P. A. (2014). An acute bout of self-myofascial release in the form of foam rolling improves performance testing. International Journal of Exercise Science, 7(3), 202–211.
Phillips, J., Diggin, D., King, D. L., & Sforzo, G. A. (2018). Effect of Varying Self-myofascial Release Duration on Subsequent Athletic Performance. Journal of Strength and Conditioning Research, 1. https://doi.org/10.1519/JSC.0000000000002751
Richman, E. D., Tyo, B. M., & Nicks, C. R. (2018a). Combined Effects of Self-Myofascial Release and Dynamic Stretching on Range of Motion, Jump, Sprint, and Agility Performance. Journal of Strength and Conditioning Research, 1. https://doi.org/10.1519/JSC.0000000000002676
Richman, E. D., Tyo, B. M., & Nicks, C. R. (2018b). Combined Effects of Self-Myofascial Release and Dynamic Stretching on Range of Motion, Jump, Sprint, and Agility Performance. Journal of Strength and Conditioning Research, 1. https://doi.org/10.1519/jsc.0000000000002676
Romero-Moraleda, B., González-García, J., Cuéllar-Rayo, Á., Balsalobre-Fernández, C., Muñoz-García, D., & Morencos, E. (2019). Effects of Vibration and Non-Vibration Foam Rolling on Recovery after Exercise with Induced Muscle Damage. Journal of Sports Science & Medicine, 18(1), 172–180.
Romero-Moraleda, B., La Touche, R., Lerma-Lara, S., Ferrer-Peña, R., Paredes, V., Peinado, A. B., & Muñoz-García, D. (2017). Neurodynamic mobilization and foam rolling improved delayed-onset muscle soreness in a healthy adult population: a randomized controlled clinical trial. PeerJ, 5, e3908. https://doi.org/10.7717/peerj.3908
Škarabot, J., Beardsley, C., & Štirn, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range-of-motion in adolescent athletes. International Journal of Sports Physical Therapy, 10(2), 203–212. Retrieved from http://libproxy.unitec.ac.nz:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=s3h&AN=112626125&site=ehost-live&scope=site
Smith, J. C., Pridgeon, B., & Hall, M. C. (2018). Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height. Journal of Strength and Conditioning Research, 32(8), 2209–2215. https://doi.org/10.1519/JSC.0000000000002321
Somers, K., Aune, D., Horten, A., Kim, J., & Rogers, J. (2019). Acute Effects of Gastrocnemius/Soleus Self-Myofascial Release vs. Dynamic Stretching on Closed Chain Dorsiflexion. Journal of Sport Rehabilitation, 1–28. https://doi.org/10.1123/jsr.2018-0199
Su, H., Chang, N.-J., Wu, W.-L., Guo, L.-Y., & Chu, I.-H. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults. Journal of Sport Rehabilitation, 26(6), 469–477. https://doi.org/10.1123/jsr.2016-0102
Wilke, J., Vogt, L., & Banzer, W. (2018). Immediate effects of self-myofascial release on latent trigger point sensitivity: a randomized, placebo-controlled trial. Biology of Sport, 35(4), 349–354. https://doi.org/10.5114/biolsport.2018.78055
Descargas
Publicado
Cómo citar
Número
Sección
Licencia
Los autores que publican en esta revista están de acuerdo con los siguientes términos:
- Los autores conservan los derechos de autor y garantizan a la revista el derecho de ser la primera publicación de su obra, el cuál estará simultáneamente sujeto a la licencia de reconocimiento de Creative Commons que permite a terceros compartir la obra siempre que se indique su autor y su primera publicación esta revista.
- Los autores pueden establecer por separado acuerdos adicionales para la distribución no exclusiva de la versión de la obra publicada en la revista (por ejemplo, situarlo en un repositorio institucional o publicarlo en un libro), con un reconocimiento de su publicación inicial en esta revista.
- Se permite y se anima a los autores a difundir sus trabajos electrónicamente (por ejemplo, en repositorios institucionales o en su propio sitio web) antes y durante el proceso de envío, ya que puede dar lugar a intercambios productivos, así como a una citación más temprana y mayor de los trabajos publicados (Véase The Effect of Open Access) (en inglés).
Esta revista sigue la "open access policy" de BOAI (1), apoyando los derechos de los usuarios a "leer, descargar, copiar, distribuir, imprimir, buscar o enlazar los textos completos de los artículos".
(1) http://legacy.earlham.edu/~peters/fos/boaifaq.htm#openaccess
