ACUTE EFFECTS OF DIFFERENT SELF-MASSAGE VOLUMES ON THE FMS™ OVERHEAD DEEP SQUAT PERFORMANCE

Abstract

Background: The Functional Movement Screen (FMS™) is a battery of tests designed to assess movement competency; the overhead deep squat test, specifically, has been shown to be an accurate predictor of overall FMS™ scores. Self-massage (SM) is a ubiquitous warm-up utilized to increase joint range of motion and, therefore, may be effective for improving performance of the overhead deep squat test.

Purpose: To examine how different doses (30, 60, 90, and 120 seconds) of SM of different areas of the body (plantar fascia, latissimus dorsi, and lateral thigh) affects the score obtained on an overhead deep squat test.

Methods: Twenty recreationally active females were recruited to be tested on four occasions: sessions one and two consisted of baseline testing, session three consisted of SM applied to the lateral thigh, and session four consisted of SM applied to the lateral torso and plantar fascia.

Results: In all SM conditions, at least 90 seconds was required for a change in deep squat score from baseline; therefore, it is concluded that SM the lateral torso, plantar fascia, and lateral thigh for 90 seconds or more are effective interventions for acutely improving overhead deep squat scores.

Conclusion: Self-massage appears to be an effective modality for inducing acute improvements in the performance of the FMS™ overhead deep squat in all conditions tested.

Level of evidence: 2b.

Keywords: Flexibility; foam rolling; self‐manual therapy; self‐myofascial release; tennis ball.

Figures

Figure 1.

FMS™ for overhead deep squat test. A and B = score 1; C and D = score 2; E and F = score 3.

Figure 2.

Study design for Experiment 1 – self‐massage of the lateral thigh. P30 – thirty seconds of foam rolling per side, P60 – sixty seconds of foam rolling per side, P90 – ninety seconds of foam rolling per side, P120 – 120 seconds of foam rolling per side.

Figure 3.

Study design for Experiment 2 – self‐massage of lateral torso and plantar surface of the foot. P30 – thirty seconds of self‐massage per side, P60 – sixty seconds of self‐massage per side, P90 – ninety seconds of self‐massage per side, P120 – 120 seconds of self‐massage per side.

Figure 4.

Box and whisker plots of the effects of foam rolling the lateral thigh on FMS™ squat score. * denotes a statistical difference from both Baseline 1 and Baseline 2.

Figure 5.

Box and whisker plots of the effects of foam rolling the lateral torso (A) and plantar surface of the foot (B) on FMS™ squat score. * denotes a statistical difference from Baseline.