跑者使用震動滾筒，對於運動後肌肉疲勞恢復的效益

The recovery benefit of using vibrating foam rollers for the post-exercise muscle fatigue in runners

王愛怡(Ai-Yi Wang)

指導教授 ： 郭藍遠 老師

高雄醫學大學/醫學院/運動醫學系碩士在職專班/碩士(2019年)

摘要

目的：探討跑者在運動後使用震動滾筒，對於肌肉疲勞恢復的成效。假設：使用震動滾筒執行自我筋膜按摩，比使用泡棉滾筒疼痛感低，更能降低肌肉張力和硬度，增加肌肉彈性，以及促進局部微血流灌流量增加，使肌肉中代謝廢物加速排除、將氧氣快速帶入缺氧的肌肉和提供足夠營養，使肌肉獲得較佳的資源，促進肌肉修復及恢復。
方法和研究設計：本研究為交叉試驗，招募 23 位年齡 20∼45 歲的健康新手跑者。經由跑步誘發肌肉疲勞，及震動或泡棉滾筒介入前後測比較。每位受試者於三個時間點（跑步前後及使用滾筒後），使用肌肉張力評估儀 ( MyotonRPro ) 測試慣用腳的小腿腓腸肌中點肌肉僵硬度、彈性、張力，及雷射都普勒血流儀測量微循環 ( microcirculation ) 灌流及其生理效應，以及滾筒使用中和使用後，VAS 疼痛量表分數並比較。
結果：跑步後使用震動或泡棉滾筒執行自我筋膜放鬆按摩，皆可使肌肉張力、僵硬度顯著下降，彈性上升，但兩者之間無顯著差異 ; 雖然統計趨勢圖上，使用震動滾筒於運動後執行自我筋膜放鬆，比泡棉滾筒血液灌流量高，但滾筒使用前後的分析結果，無達到統計上的差異。運用頻譜分析五種不同頻段的血流生理效應，對於跑步後和滾筒使用後，皆無達到統計學上的明顯變化，但數據顯示，使用震動滾筒可誘發皮膚血流內皮活化較泡棉滾筒高將近 33%。而跑步前與滾筒使用後，兩種滾筒對皮膚血管肌源性活化變化，可看到震動滾筒顯著高於泡棉滾筒（p<0.05）。
使用泡棉滾筒中的 VAS 平均分數為 6.2 分，而震動滾筒為 5.72 分，雖然數據上顯示震動滾筒較不痛，但在統計學上沒有達到顯著意義（p>0.05）。而泡綿滾筒使用後的 VAS 疼痛量表分數 2.48 大於 震動滾筒的 1.30 分，且統計分析也達到統計學上顯著意義（p<0.05）。
結論：使用兩種滾筒執行自我筋膜放鬆按摩，都可降低肌肉張力、僵硬度和增加肌肉彈性，但使用震動滾筒後比泡棉滾筒較不痛，且更能使皮膚微血流灌流量及內皮活化上升，但沒有達到統計顯著差異。

關鍵字

震動滾筒 ； 泡棉滾筒 ； 肌肉張力評估儀 ； 自我筋膜放鬆 ； 雷射都普勒血流計

並列摘要

Purpose：To explore the effect of using vibrating roller after running for recovery of muscle fatigue : Performing self-myofascial massage with vibrating roller had greater effect than foam roller on reducing pain, muscle tension and hardness, increasing muscle elasticity and promoting local micro-blood flow to accelerate the elimination of metabolic waste in the muscles, bring oxygen into the oxygen-deficient muscles quickly and provide enough nutrients to make the muscles get better resources and promote muscle repair and recovery.
Method：There are 23 healthy novice runners aged between 20 to 45 years participated in this crossover trial. Muscle fatigue is induced through running and comparison effect of vibrating and foam roller before and after intervention. Each subject was measured at three time points (before, after running and after using the roller) by myotonometer (MyotonR Pro) to test stiffness, elasticity and tension of midpoint of dominant gastrocnemius muscle, the laser doppler flowmetry (LDF) to test microcirculatory perfusion and its physiological effects, as well as the VAS pain scale scores when using and after use.
Results：Both vibrating and foam roller decreased muscle tension and stiffness, increased elasticity after running, but there was no difference between the two; although the statistical trend graph revealed the blood perfusion of vibrating roller was higher than that of the foam roller, but there was no statistical difference. No statistically significant changes was observed in blood flow physiological effects that analysis by spectrum analyzer of the with five different frequency bands, but the data showed that the vibrating rollers could induce skin blood flow endothelial activation nearly 33% higher than the foam roller. The data The showed that the vibrating rollers could induce skin blood flow myogenic activation higher than the Foam roller before running and after using the roller (p <0.05).
The average VAS score when using the foam roller was 6.2 points, while the vibrating roller was 5.72 points. Although the data showed that the vibrating roller was less painful, it did not reach statistical significance (p> 0.05). The VAS pain scale score after use the foam roller (2.48 points) was significantly greater than vibrating roller (1.30 points) (p <0.05).
Conclusion：Both vibrating and foam roller for self-myofascial massage could reduce muscle tension, stiffness and increase muscle elasticity. However, the VAS score after use the vibrating roller is lower than the foam roller, and it achieved greater skin microcirculation and endothelial activation, but there was no significant differences.

並列關鍵字

LDF ； MyotonRPro ； vibrating foam rollers ； foam rollers ； microcirculation

參考文獻

李淑雅 (2009)。機械性頸部失能症患者之頸部活動及自主神經功能探討（碩士論文）。華藝線上圖書館。

涂鵬斐、陳金宏、陳盈幸、楊子孟、林東興 (2017)。2016年台灣路跑活動運動統計－台灣路跑趨勢分析. 臺中科大體育學刊（13），187 - 195.

郭啟迪. (2009)。局部肌肉振動對於急性疲勞之效益探討（碩士論文）。華藝線上圖書館。

Albin, S. R., Koppenhaver, S. L., Bailey, B., Blommel, H., Fenter, B., Lowrimore, C., . . . McPoil, T. G. J. T. F. (2019). The effect of manual therapy on gastrocnemius muscle stiffness in healthy individuals. 38, 70-75.

Allen, D. G., Lamb, G. D., & Westerblad, H. (2008). Skeletal muscle fatigue: cellular mechanisms. Physiol Rev, 88(1), 287-332. doi:10.1152/physrev.00015.2007