Foam Rolling and Tissue Flossing of the Cuff Muscles

Foam Rolling and Tissue Flossing of the Cuff Muscles: Acute Effect on Jump Height, Sprint Performance and Achilles Tendon Stiffness

The hypothesis is that self-myofascial release (SMR) intervention on the cuff muscles would affect positively sprint performance and jump height, as well as, decrease Achilles tendon stiffness. The second hypothesis is that tissue flossing would be more effective than foam rolling. The participants will be randomly assigned to foam rolling, tissue flossing, and control group (without any intervention). After the intervention, repeated measures will be performed (15m sprint, countermovement jump (CMJ) and Achilles tendon stiffness). This will aim to improve sprint time, jump height and decrease tendon stiffness.

Foam rolling provides beneficial results in ankle range of motion, muscle flexibility or muscle sourness. Tissue flossing is popular in athletic training and physical therapy, as an effective strategy for ankle range of motion or performance. However, there is a lack of knowledge about the use of foam rolling and tissue flossing during a 60 minutes post-intervention examination on the performance and soft tissue stiffness. The main aim of this study is to investigate the effect of foam rolling and tissue flossing of the cuff on sprint performance, jump height and Achilles tendon stiffness at different time points. The second aim is to assess the effectiveness of those self-myofascial release methods (SMR). This study will include healthy, recreational active subjects aged between 20 and 25 years old.

Participants will be allocated to intervention (foam rolling, tissue flossing) or control group (without any intervention) using a randomized list of allocated numbers generated by a computer program. Investigator and Outcomes Assessor will be blinded to the allocation process.

Foam rolling performed on cuff muscles in 3 sets of 30 seconds per each muscle part in duration with a 15-second rest between sets. The first sets on the central part of the cuff muscles, the second on the medial and third on the lateral side of the cuff.

A standard cuff muscle bandaging technique on cuff muscle. After the application, each participant is asked to perform a 2 min ankle-exercise program.

The 15-meter sprint involves a participant starting behind a timing gate and running through a second timing gate 15 meters away.

Stiffness measured on (1) Achilles tendon origin, (2) Achilles tendon on the center ankle joint, and (3) intermuscular septum between medial and lateral head of the gastrocnemius muscle.

Inclusion Criteria: Regular physical exercise activity (~3 times per week). Exclusion Criteria: Experience with the application of foam rolling and tissue flossing. Current or prior pain or injury in the lower extremity. Previous history of surgery in the lower extremity. Cardiovascular disabilities.

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Driller M, Mackay K, Mills B, Tavares F. Tissue flossing on ankle range of motion, jump and sprint performance: A follow-up study. Phys Ther Sport. 2017 Nov;28:29-33. doi: 10.1016/j.ptsp.2017.08.081. Epub 2017 Aug 24.