B&G Bewegungstherapie und Gesundheitssport 2021; 37(02): 60-65
DOI: 10.1055/a-1380-9413
Wissenschaft

Rollen oder Nichtrollen: Evidenz der Wirksamkeit von Foam-Rolling

To roll or not to roll: Evidence of the effectiveness of foam rolling
Thimo Wiewelhove
1   IST Hochschule für Management, Düsseldorf
› Author Affiliations

Zusammenfassung

Es wird angenommen, dass Foam-Rolling die körperliche Leistungsfähigkeit und Beweglichkeitsleistung steigert sowie Muskelermüdung und Muskelschmerz mindert. Da-her wird Foam-Rolling sowohl von Freizeit- und Gesundheitssportler*innen als auch Leistungs- und Spitzensportler*innen insbesondere im Rahmen der kurzfristigen Trainings- und Wettkampfvorbereitung sowie zur Unterstützung der Regeneration nach muskulär ermüdender Tätigkeit eingesetzt. Foam-Rolling ist eine Form der Selbstmassage, bei der bestimmte Muskelgruppen – meist unter Zuhilfenahme einer Hartschaumstoffrolle – behandelt werden. Derzeit existieren kaum direkt belegte Wirkmechanismen von Foam-Rolling. Aktuelle wissenschaftliche Studien und Übersichtsarbeiten bestätigen aber, dass Foam-Rolling kurzfristig die Beweglichkeit bzw. Flexibilität verbessert, ohne die körperliche Leistungsfähigkeit zu mindern. Außerdem hilft Foam-Rolling, das Muskelschmerzempfinden in der Belastungsnachbereitung zu reduzieren und somit das Wohlbefinden zu steigern. Deshalb spricht nichts gegen den Einsatz als regenerationsfördernde Maßnahme sowohl unmittelbar nach körperlicher Aktivität als auch an „freien“ Tagen. Allerdings gibt es bislang keinen eindeutigen und überzeugenden wissenschaftlichen Nachweis für eine kurzfristige Steigerung der körperlichen Leistungsfähigkeit oder eine überdauernde Beschleunigung oder Verzögerung der Leistungswiederherstellung durch Foam-Rolling. Insgesamt deutet die Studienlage darauf hin, dass das Rollen im Rahmen der kurzfristigen Belastungsvorbereitung sinnvoller ist als während der Regenerationsphase.

Summary

Foam rolling is believed to increase physical performance and agility, as well as reduce muscle fatigue and muscle pain. Therefore, foam-rolling is used by recreational and health athletes as well as performance and top athletes, especially in the context of short-term training and competition preparation as well as to support regeneration after muscular fatigue. Foam rolling is a form of self-massage in which certain muscle groups are treated, usually using a hard foam reel. Currently, there are hardly any documented mechanisms of action of foam rolling. Scientific studies and reviews confirm, however, that foam rolling improves mobility or flexibility in the short term without reducing physical performance. In addition, foam rolling helps to reduce the perception of muscle pain in post-exertion work-up and thus increases well-being. Therefore, there is nothing that speaks against foam rolling as a regeneration-promoting measure both immediately after physical activity and on “free” days. However, there is no clear and convincing scientific evidence to date for short-term increase in physical performance or prolonged acceleration or delay in performance recovery through foam rolling. Overall, the study indicates that rolling is more useful as part of short-term exercise preparation than during the regeneration phase.



Publication History

Received: 31 October 2020

Accepted: 24 November 2020

Article published online:
16 April 2021

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