PDF herunterladen
Sportphysio 2024; 12(04): 177-184
DOI: 10.1055/a-2353-5541
Focus
Praxisfall

Alternative Formen des Beweglichkeitstrainings: wissenschaftliche Erkenntnisse und Mythen im Fokus

Lars Heinke
,
Andreas Konrad
› Weitere Informationen
Auch verfügbar auf
    Lizenzen und Reprints

Noch immer verlassen sich viele Sportlerinnen und Sportler auf das Dehnen, wenn es darum geht, die Beweglichkeit zu verbessern – trotz widersprüchlicher Erkenntnisse hinsichtlich der Wirksamkeit verschiedener Dehnmethoden. Es gibt aber auch Alternativen: Krafttraining, Foam Rolling und die perkussive Massage zählen zu aktuellen Trends, die sich zunehmender Beliebtheit erfreuen. Unsere Autoren betrachten diese alternativen Formen des Beweglichkeitstrainings aus wissenschaftlicher Perspektive und leiten daraus praktische Handlungsempfehlungen ab.



Publikationsverlauf

Artikel online veröffentlicht:
20. September 2024

© 2024. Thieme. All rights reserved.

Georg Thieme Verlag KG
Rüdigerstraße 14, 70469 Stuttgart, Germany

 

  • Literatur

  • 1 Afonso J, Ramirez-Campillo R, Moscão J. et al. Strength training versus stretching for improving range of motion: A systematic review and meta-analysis. Healthcare (Basel) 2021 9. 4
    PubMedSuche in Google Scholar
  • 2 Alizadeh S, Daneshjoo A, Zahiri A. et al. Resistance training induces improvements in range of motion: A systematic review and meta-analysis. Sports Med 2023; 53 (3) 707-722
    CrossrefPubMedSuche in Google Scholar
  • 3 Behm DG, Blazevich AJ, Kay AD. et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Appl Physiol Nutr Metab 2016; 41 (1) 1-11
    CrossrefPubMedSuche in Google Scholar
  • 4 Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol 2011; 111 (11) 2633-2651
    CrossrefPubMedSuche in Google Scholar
  • 5 Best TM, Hunter R, Wilcox A. et al. Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clin J Sport Med 2008; 18 (5) 446-460
    CrossrefPubMedSuche in Google Scholar
  • 6 Blazevich AJ. Effects of physical training and detraining, immobilisation, growth and aging on human fascicle geometry. Sports Medicine 2006; 36 (12) 1003-1017
    CrossrefPubMedSuche in Google Scholar
  • 7 Cheatham S, Baker R, Behm D. et al. Mechanical percussion devices: A survey of practice patterns among healthcare professionals. International Journal of Sports Physical Therapy 2021; 16: 766-777
    CrossrefPubMedSuche in Google Scholar
  • 8 Chen J, Zhang F, Chen H. et al. Rhabdomyolysis after the use of percussion massage gun: A case report. Phys Ther 2021 101. 1
    PubMedSuche in Google Scholar
  • 9 Comeaux Z. Dynamic fascial release and the role of mechanical/vibrational assist devices in manual therapies. Journal of Bodywork and Movement Therapies 2011; 15 (1) 35-41
    CrossrefPubMedSuche in Google Scholar
  • 10 Delvaux F, Schwartz C, Decréquy T. et al. Influence of a field hamstring eccentric training on muscle strength and flexibility. Int J Sports Med 2020; 41 (04) 233-241
    Thieme ConnectPubMedSuche in Google Scholar
  • 11 Freiwald J, Baumgart C, Kühnemann M. et al. Foam-rolling in sport and therapy – potential benefits and risks: Part 2 – positive and adverse effects on athletic performance. Sports Orthopaedics and Traumatology 2016; 32 (3) 267-275
    CrossrefSuche in Google Scholar
  • 12 Giovanelli N, Vaccari F, Floreani M. et al. Short-term effects of rolling massage on energy cost of running and power of the lower limbs. Int J Sports Physiol Perform 2018; 13 (10) 1337-1343
    CrossrefPubMedSuche in Google Scholar
  • 13 Glänzel MH, Rodrigues DR, Petter GN. et al. Foam rolling acute effects on myofascial tissue stiffness and muscle strength: A systematic review and meta-analysis. J Strength Cond Res 2023; 37 (4) 951-968
    CrossrefPubMedSuche in Google Scholar
  • 14 Hahn D. Stretching the limits of maximal voluntary eccentric force production in vivo. J Sport Health Sci 2018; 7 (3) 275-281
    CrossrefPubMedSuche in Google Scholar
  • 15 Healey KC, Hatfield DL, Blanpied P. et al. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 2014; 28 (1) 61-68
    CrossrefPubMedSuche in Google Scholar
  • 16 Heinke LN, Javanmardi S, Rappelt L. et al. Comparison of the effects of cold-water immersion and percussive massage on the recovery after exhausting eccentric exercise: A three-armed randomized controlled trial. In preparation. 2024 a
    PubMedSuche in Google Scholar
  • 17 Heinke LN, Javanmardi S, Zemke J. et al. Pain without gain? Assessing pain perception and jump height after active and passive foam rolling: A crossover randomized controlled trial. In preparation. 2024 b
    PubMedSuche in Google Scholar
  • 18 Hoge KM, Ryan ED, Costa PB. et al. Gender differences in musculotendinous stiffness and range of motion after an acute bout of stretching. J Strength Cond Res 2010; 24 (10) 2618-2626
    CrossrefPubMedSuche in Google Scholar
  • 19 Jones A, Brown L, Coburn J. et al. Effects of foam rolling on vertical jump performance. International Journal of Kinesiology & Sports Science 2015; 3: 38-42
    Suche in Google Scholar
  • 20 Konrad A, Alizadeh S, Anvar SH. et al. Static stretch training versus foam rolling training effects on range of motion. A systematic review and meta-analysis. Sports Med 2024; a
    CrossrefPubMedSuche in Google Scholar
  • 21 Konrad A, Alizadeh S, Daneshjoo A. et al. Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. J Sport Health Sci 2024; b 13 (2) 186-194
    CrossrefPubMedSuche in Google Scholar
  • 22 Konrad A, Glashüttner C, Reiner MM. et al. The acute effects of a percussive massage treatment with a hypervolt device on plantar flexor muscles’ range of motion and performance. J Sports Sci Med 2020; 19 (4) 690-694
    PubMedSuche in Google Scholar
  • 23 Konrad A, Nakamura M, Behm DG. 2022 The effects of foam rolling training on performance parameters: A systematic review and meta-analysis including controlled and randomized controlled trials. Int J Environ Res Public Health 19. 18
    PubMedSuche in Google Scholar
  • 24 Kosar AC, Candow DG, Putland JT. Potential beneficial effects of whole-body vibration for muscle recovery after exercise. J Strength Cond Res 2012; 26 (10) 2907-2911
    CrossrefPubMedSuche in Google Scholar
  • 25 MacDonald GZ, Penney MD, Mullaley ME. et al. An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. J Strength Cond Res 2013; 27 (3) 812-821
    CrossrefPubMedSuche in Google Scholar
  • 26 Macgregor LJ, Fairweather MM, Bennett RM. et al. The effect of foam rolling for three consecutive days on muscular efficiency and range of motion. Sports Med Open 2018; 4 (1) 26
    CrossrefPubMedSuche in Google Scholar
  • 27 McHugh MP, Cosgrave CH. To stretch or not to stretch: The role of stretching in injury prevention and performance. Scand J Med Sci Sports 2010; 20 (2) 169-181
    PubMedSuche in Google Scholar
  • 28 Medeiros DM, Cini A, Sbruzzi G. et al. Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Physiother Theory Pract 2016; 32 (6) 438-445
    CrossrefPubMedSuche in Google Scholar
  • 29 Nakamura M, Uchida H, Murakami Y. et al. The acute effect of percussive massage intervention with and without heat application on plantar flexor muscles’ passive and active properties. J Sports Sci Med 2024; 23 (1) 73-78
    CrossrefPubMedSuche in Google Scholar
  • 30 Narici M. Human skeletal muscle architecture studied in vivo by non-invasive imaging techniques: Functional significance and applications. J Electromyogr Kinesiol 1999; 9 (2) 97-103
    CrossrefPubMedSuche in Google Scholar
  • 31 Nelson RT, Bandy WD. Eccentric training and static stretching improve hamstring flexibility of high school males. J Athl Train 2004; 39 (3) 254-258
    PubMedSuche in Google Scholar
  • 32 Nuzzo JL. The case for retiring flexibility as a major component of physical fitness. Sports Med 2020; 50 (5) 853-870
    CrossrefPubMedSuche in Google Scholar
  • 33 Peacock CA, Krein DD, Silver TA. et al. An acute bout of self-myofascial release in the form of foam rolling improves performance testing. Int J Exerc Sci 2014; 7 (3) 202-211
    CrossrefPubMedSuche in Google Scholar
  • 34 Sams L, Langdown BL, Simons J. et al. The effect of percussive therapy on musculoskeletal performance and experiences of pain: A systematic literature review. Int J Sports Phys Ther 2023; 18 (2) 309-327
    CrossrefPubMedSuche in Google Scholar
  • 35 Stone M, Ramsey MW, Kinser AM. et al. Stretching: Acute and chronic? The potential consequences. Strength & Conditioning Journal 2006 28. 6
    PubMedSuche in Google Scholar
  • 36 Takeuchi K, Nakamura M, Konrad A. et al. Long-term static stretching can decrease muscle stiffness: A systematic review and meta-analysis. Scand J Med Sci Sports 2023; 33 (8) 1294-1306
    CrossrefPubMedSuche in Google Scholar
  • 37 Timmins RG, Bourne MN, Shield AJ. et al. Short biceps femoris fascicles and eccentric knee flexor weakness increase the risk of hamstring injury in elite football (soccer): A prospective cohort study. Br J Sports Med 2016; 50 (24) 1524-1535
    CrossrefPubMedSuche in Google Scholar
  • 38 Weerapong P, Hume PA, Kolt GS. The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Medicine 2005; 35 (3) 235-256
    CrossrefPubMedSuche in Google Scholar
  • 39 Weppler CH, Magnusson SP. Increasing muscle extensibility: A matter of increasing length or modifying sensation?. Phys Ther 2010; 90 (3) 438-449
    CrossrefPubMedSuche in Google Scholar
  • 40 Wiewelhove T, Döweling A, Schneider C. et al. A meta-analysis of the effects of foam rolling on performance and recovery. Front Physiol 2019; 10: 376
    CrossrefPubMedSuche in Google Scholar
  • 41 Wilke J, Müller AL, Giesche F. et al. Acute effects of foam rolling on range of motion in healthy adults: A systematic review with multilevel meta-analysis. Sports Med 2020; 50 (2) 387-402
    CrossrefPubMedSuche in Google Scholar
  • 42 Young R, Nix S, Wholohan A. et al. Interventions for increasing ankle joint dorsiflexion: A systematic review and meta-analysis. J Foot Ankle Res 2013; 6 (1) 46
    CrossrefPubMedSuche in Google Scholar