CURSO DE

ESPECIALIZAÇÃO
TECNOLÓGICA
TÉCNICO ESPECIALISTA EM EXERCÍCIO
FÍSICO
 REVIEW: SYSTEMATIC LITERATURE REVIEW

Effects of self-myofascial release: A

systematic review
!
Chris Beardsley, BA, MA a,*, Jakob Skarabot, BSc b

SMFR - Efeitos potencialmente valiosos para Strength

atletas and e a população
a
Conditioning
b
em Holborn,
Research Limited, geral,London,
incluindo
United Kingdom
Department of Biology of Physical Activity, University of Jyväskylä, Finland
aumento da flexibilidade e melhoria da recuperação (Beardsley, 2015).
Received 20 April 2015; received in revised form 12 August 2015; accepted 15 August 2015

Effective Pre-exercise and Recovery Strategy via a foam roller - Apesar da

heterogeneidade desses estudos, SMR pareceKEYWORDS
ter um efeito positivo
Summary na amplitude
Background: derelease (SMFR) is a
Self-myofascial

movimento e dor / fadiga após o exercício (Schroeder,

Foam rolling;
Flexibility;
2015). formed by the individual themselves rather than by a clinicia
Objectives: To review the literature regarding studies explori
Delayed onset muscle fects of SMFR.
soreness; Methods: PubMed and Google Scholar databases were sear
Restore optimal length, decrease pain, and improve function - Embora a qualidade dos
Athletic performance studies containing words related to the topic of SMFR.
Results: Acutely, SMFR seems to increase flexibility and redu
estudos RCT tenha variado muito, o resultado foi encorajador, particularmente com os impede athletic performance. It may lead to improved arter
endothelial function, and increased parasympathetic nervou
estudos mais recentes (Ajimsha, 2015). could be useful in recovery. There is conflicting evidence whe
long-term.
Conclusion: SMFR appears to have a range of potentially valua
Chronic musculoskeletal pain - As evidências atuais sobre a terapia de liberação the general population, including increasing flexibility and en
ª 2015 Elsevier Ltd. All rights reserved.
miofascial não são suficientes para justificar este tratamento na dor muscular crónica
(Laimi, 2017).
Introduction et al., 2014; Okamoto et al.,
2014; Healey et al., 2014;
Orthopedic Conditions - Resultados positivos comrelease
Myofascial a SMR, mas
(MFR) has been devido à umbrella
described as an baixa qualidade et al., 2013; Peacock et al.
Peacock et al., 2015) and
dos estudos, poucas conclusões puderam serwhich
tiradas
pressure is(McKenney, 2013).
term for a wide variety of manual therapy techniques in
applied to muscle and fascia (McKenney et al., 2013; Jay et al.,
et al., 2013). By extension, self-myofascial release (SMFR) Bradbury-Squires et al., 20
is a type of MFR that is performed by the individual them- wide range of effects. It is
selves rather than by a clinician, often using a tool. The increasing flexibility acute
most common tools used for SMFR are the foam roller (Kim MacDonald et al., 2013; Su
et al., 2013; Jay et al.,
Bradbury-Squires et al., 2
!
Sports Medicine
https://doi.org/10.1007/s40279-019-01205-7

SYSTEMATIC REVIEW

Acute Effects of Foam Rolling on Range of Motion in Healthy Adults:

A Systematic Review with Multilevel Meta-analysis
Jan Wilke1 · Anna-Lena Müller1,2,3 · Florian Giesche2 · Gerard Power3 · Hamid Ahmedi3 · David G. Behm1

© Springer Nature Switzerland AG 2019

O rolling induz grandes aumentos agudos na amplitude de movimento articular.

Abstract
Background Foam rolling (FR) has been demonstrated to acutely enhance joint range of motion (ROM). However, data
syntheses pooling the effect sizes across studies are scarce. It is, furthermore, unknown which moderators affect the treat-
A magnitude do efeito é comparável às intervenções de alongamento.
ment outcome.
Objective To quantify the immediate effects of FR on ROM in healthy adults.
Methods A multilevel meta-analysis with a robust random effects meta-regression model was used to pool the standardized
Os efeitos observados em homens são menores do que em amostras femininas ou
mean differences (SMD) between FR and no-exercise (NEX) as well as FR and stretching. The influence of the possible
effect modifiers treatment duration, speed, targeted muscle, testing mode (active/passive ROM), sex, BMI, and study design
mistas.
was examined in a moderator analysis.
Results Twenty-six trials with high methodological quality (PEDro scale) were identified. Compared to NEX, FR had a large
positive effect on ROM (SMD: 0.74, 95% CI 0.42–1.01, p = 0.0002), but was not superior to stretching (SMD: − 0.02, 95%
A vibração pode aumentar o efeito do rolamento da espuma, mas até agora, as
CI − 0.73 to 0.69, p = 0.95). Although the few individual study findings suggest that FR with vibration may be more effective
than NEX or FR without vibration, the pooled results did not reveal significant differences (SMD: 6.75, 95% CI − 76.4 to
evidências são insuficientes para verificar esta suposição.
89.9, p = 0.49 and SMD: 0.66, 95% CI − 1.5 to 2.8, p = 0.32). According to the moderator analysis, most potential effect modi-
fiers (e.g., BMI, speed or duration) do not have a significant impact (p > 0.05) but FR may be less effective in men (p < 0.05).
Conclusion FR represents an effective method to induce acute improvements in joint ROM. The impact of moderators should
be further elucidated in future research.

Key Points
Foam rolling induces large acute increases in joint range
of motion.
The magnitude of the effect is comparable to stretching
interventions.
The effects observed in men are smaller than in female
1 Introduction
Improving joint range of motion (ROM) in patients and
athletes represents a frequent goal of health professionals,
conditioning coaches and physical therapists [1–4]. Sev-
eral interventions are used to increase ROM with stretch-
ing often being referred to as the gold standard method.
However, while its effectiveness regarding flexibility has
 Alongamento - quando e como
utilizar?
• Alongamento estático no aquecimento prejudica
produção de força? (Kay & Blazevich, MSSE, 2012)
• Alongamentos estáticos <30s não tem efeitos adversos
• Alongamentos estáticos >60s afeta negativamente

• Alongamento estático no aquecimento pode não

reduzir o risco de lesão. (Small et al., RSM, 2008)

• Alongamento dinâmico utilizado no aquecimento

pode melhorar a performance (Behm & Chaouachi, EJAP, 2011)
• A um nível crónico o treino da Flexibilidade tende a
melhor a prestação em tarefas de força e potência
(utilizando método estático ou dinâmico)

• Realizando alongamentos no final do treino e

treinando a flexibilidade regularmente parece
diminuir sensação de dor pós treino (LaRoche et al.
(2005)).
Alongamento dinâmico no aquecimento
Alongamento balístico ou PNF após aquecimento
Alongamento estático no final
Como utilizar?

Antes Durante Depois

• Método Dinâmico • Método Dinâmico • Método Estático
e Estático

Kovacs, M (2009), Dynamic Stretching, Ulysses Press

Frederick, A. (2006), Stretch to Win, Human Kinetics
Dynamic warm-up
Alongamentos Dinâmicos Analíticos
Alongamentos Dinâmicos Analíticos
Alongamentos Dinâmicos Analíticos
Alongamentos Dinâmicos Analíticos
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
Alongamentos Dinâmicos Globais
PNF Hold-Relax
Passive prestretch of hamstrings during
hold–relax PNF hamstring stretch
PNF Hold-Relax
Isometric action during hold–relax PNF
hamstring stretch
PNF Hold-Relax
Increased ROM during passive stretch of
hold–relax PNF hamstring stretch
PNF Contract-relax
• Passive prestretch (10 seconds)
• Concentric muscle action through full ROM
• Passive stretch (30 seconds)
• PNF Hold-relax with agonist contraction
• During third phase (passive stretch),
concentric action of the agonist is used to
increase the stretch force.
Common PNF stretches with a partner
• Calves and ankles
• Chest
• Groin
• Hamstrings and hip extensors
• Quadriceps and hip flexors
• Shoulders