In a 4-part series, we’ll share some helpful studies that touch on the quantifiable benefits of SMR (Self Myofascial Release) and foam rolling. In the 1st study by Bradbury-Squires et al, they found that knee joint ROM increased 10% for the 20-second condition and 16% for the 60-second condition compared with a control condition.
Roller-Massager Application to the Quadriceps and Knee-Joint Range of Motion and Neuromuscular Efficiency During a Lunge
Journal of Athletic Training 2015 Feb; 50(2): 133–140
David J. Bradbury-Squires, MSc, Jennifer C. Noftall, BKin, Kathleen M. Sullivan, MSc, David G. Behm, PhD,Kevin E. Power, PhD, and Duane C. Button, PhD
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.
To determine the effects of applying a roller massager for 20 and 60 seconds on knee-joint ROM and dynamic muscular performance.
Randomized controlled clinical trial.
Patients or Other Participants:
Ten recreationally active men (age = 26.6 ± 5.2 years, height = 175.3 ± 4.3 cm, mass = 84.4 ± 8.8 kg).
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 knee-joint ROM.
We found no differences in pain between the 20-second and 60-second roller-massager conditions. During 60 seconds of roller massage, pain was 13.5% (5.7 ± 0.70) and 20.6% (6.2 ± 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).
Roller massage was painful and induced muscle activity, but it increased knee-joint ROM and neuromuscular efficiency during a lunge.
For more info on the study please click here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495431/
For more info on products mentioned in this article or for info on current product specials, please contact your personal MeyerPT Account Manager.
If you don’t know who your Account Manager is, please call 866.528.2144 to find out.