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2019AOm graderingen →

Effekter av foam rolling på prestation och återhämtning: En systematisk litteraturöversikt för att vägleda praktiker i användningen av foam rolling

Sharief Hendricks, Hayd'n Hill, Steve den Hollander, Wayne Lombard, Romy Parker
RörlighetFoam rollingPrestationÅterhämtning
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Nyckelinsikter
  1. 01Foam rolling kan minska muskelstelhet
  2. 02Kan öka rörelseomfånget före aktivitet
  3. 03En effektiv dos verkar vara 90–120 sekunder
  4. 04Kan minska träningsvärk efter träning

Foam rolling i 90–120 sekunder före aktivitet kan öka rörligheten, och efteråt kan det främja återhämtning och minska träningsvärk.

Abstract

Background: Foam Rolling (FR) is currently used by athletes at all levels. It is not known whether FR is more effective being used as a warm up to aid performance or more effectively used as a cool-down for recovery. Therefore, the purpose of this systematic review was to determine the effects of FR on performance and recovery.

Methods: A customized search strategy was conducted to search seven electronic databases: Google Scholar; Science Direct; Pubmed Central; Pubmed; ISI Web of Science; Medline and Scopus. The database search was limited to journals published in English between January 2006 and June 2019. Any study design, for example, cross-over, repeated measures, randomized-control trials, was considered, as long as one of the interventions was using a FR. Studies that tested FR combined with other techniques were also considered, as long as one of the conditions was FR only.

Results: A total of 49 articles met the inclusion criteria.

Conclusion: FR may reduce muscle stiffness and increase ROM and should be used in combination with dynamic stretching and active warm-up before a training session. Furthermore, the optimum dosage to achieve these flexibility benefits seems to be a total 90s-120s of FR. FR reduced DOMS and increased PPT, and therefore may optimize recovery from training. Future studies on the effects of FR should include true controls or sham groups, and consider the FR experience of the athlete.

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APA
Sharief Hendricks, Hayd'n Hill, Steve den Hollander, Wayne Lombard, & Romy Parker (2019). Effekter av foam rolling på prestation och återhämtning: En systematisk litteraturöversikt för att vägleda praktiker i användningen av foam rolling. https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/
MLA
Sharief Hendricks, et al. "Effekter av foam rolling på prestation och återhämtning: En systematisk litteraturöversikt för att vägleda praktiker i användningen av foam rolling." 2019, https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/.
Chicago
Sharief Hendricks et al. 2019. "Effekter av foam rolling på prestation och återhämtning: En systematisk litteraturöversikt för att vägleda praktiker i användningen av foam rolling.". https://fasciaresearchdatabase.com/effects-of-foam-rolling-on-performance-and-recovery-a-systematic-review-of-the-literature-to-guide-practitioners-on-the-use-of-foam-rolling/
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