AKUTNI UČINKI SAMOMASAŽE IN DINAMIČNEGA RAZTEZANJA NA GIBLJIVOST IN TOGOST : magistrsko delo

Zorko, Nejc (author), Štirn, Igor (mentor)

Zagotavljanje optimalne gibljivosti in togosti mišic predstavlja pomemben dejavnik za preprečevanje nastanka športnih poškodb oz. poškodb mišično-tetivnega kompleksa. Ena izmed metod za doseganje gibljivosti, ki je v zadnjih letih vse bolj priljubljena, je tudi samomasaža s penastim masažnim valjem. V literaturi je moč zaslediti številne akutne in kronične učinke samomasaže s penastim masažnim valjem, vendar so mehanizmi, zaradi katerih bi prišlo do zmanjšanja togosti in s tem potencialnega zmanjšanja nastanka poškodb in povečanja gibljivosti, v veliki meri še neznanka. Namen naše raziskave je bil opazovati in primerjati akutne učinke samomasaže s penastim masažnim valjem (2 x 60 sekund) in dinamičnega raztezanja (3 x 30 sekund) na gibljivost in togost zadnjih stegenskih mišic. V raziskavi je sodelovalo 18 merjencev (13 moških in 5 žensk). Izvedli smo ponovljene meritve z naključno izbranim vrstnim redom intervencij, izvedene v dveh seansah z minimalno 48 ur razmika med seansama. Meritve obsega giba v kolenskem sklepu, kota in navora smo merili s pomočjo dinamometra, in sicer takoj po protokolu ogrevanja, 10 minut po ogrevanju, takoj po lažni intervenciji, takoj po intervenciji, 15 minut po intervenciji in 30 minut po intervenciji. Rezultati so pokazali značilno povečanje obsega giba v kolenskem sklepu po obeh intervencijah, takoj po posamezni intervenciji, v primerjavi s prvo pred meritvijo in tretjo pred meritvijo. Ni pa bilo zaznati značilnih razlik med intervencijama. Rezultati pri nobeni intervenciji niso pokazali nobenih značilnih sprememb v togosti zadnjih stegenskih mišic. Rezultati te raziskave kažejo, da sta metodi samomasaže s penastim masažnim valjem in dinamičnega raztezanja enako učinkoviti metodi za akutno povečanje gibljivosti brez značilnega vpliva na togost zadnjih stegenskih mišic.

• Language: Slovenian
• Keywords: samomasaža, dinamično raztezanje, gibljivost, togost, zadnje stegenske mišice
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2019
• PID: 20.500.12556/RUL-108644
• COBISS.SI-ID: 5570481
• Publication date in RUL: 11.07.2019

Secondary language

• Language: English
• Title: Acute effects of foam rolling and dynamic stretching on range of motion and passive stiffness

Abstract

Ensuring optimal range of motion and muscle stiffness represents an important factor for preventing the occurrence of sport-related injuries or injuries of the muscle-tendon unit. One of the methods that have been shown to improve flexibility is foam rolling, which has gained popularity in the past few years. Foam rolling is widely used by recreational athletes, therapists and professional athletes as a method for flexibility training and is increasingly more investigated by researchers, who have attributed numerous positive effects to it. In the literature, a number of acute and chronic effects of self-massage with a foam roller have been explored, but mechanisms that pertaining to reduction in stiffness and thus a potential reduction in injuries and increased mobility are largely unknown. The purpose of this study was to investigate and compare acute effects of 2 x 60 seconds of foam rolling and 3 x 30 seconds of dynamic stretching on flexibility and passive muscle stiffness of the hamstrings. 18 individuals participated in this study (13 men and 5 women). All subjects were healthy and had no lower extremity injury during this study. A repeated measures design with randomised order of interventions was employed, which were carried out in 2 sessions, with a minimum of 48 hours between sessions. Measurements of range of motion of the knee, knee angle and torque, were assessed with the help of an isokinetic dynamometer after warm-up, 10 minutes after warm-up, immediately after sham intervention or immediately before intervention, immediately after intervention, 15 minutes after intervention and 30 minutes after intervention. Results of this study show a significant increase in range of motion after both interventions immediately after intervention, compared to the measurements after warm-up and immediately before intervention. There were no significant differences between interventions. Results showed no significant changes in passive muscle stiffness of the hamstrings by any intervention. The results of this study show, that both foam rolling and dynamic stretching are equally effective in acutely increasing range of motion without any significant effects on passive muscle stiffness of the hamstrings.

• Keywords: foam rolling, dynamic stretching, range of motion, passive stiffness, hamstrings