Justification of the effectiveness of the technique of myofascial self-massage using tennis balls in fitness

Abstract

p> Purpose : experimental substantiation of the effectiveness of myofascial self-massage techniques using tennis balls in fitness.

Material and Methods . The study involved 20 girls aged 20-25 years, engaged in fitness 3 times a week in the evening in the same group. The control and experimental groups trained on identical programs during October 2018 - March 2019. The difference was that after training, participants in the experimental group, under the guidance of a methodologist, performed myofascial self-massage of the muscles of the back surface of the body. The following tests were used: Questionnaire on the Borg scale, method for measuring flexibility, method for changing the height of the jump, methods for determining the number of jumps, functional test Shtange. Intergroup differences were determined by tests.

Results. The application of this technique gave a significant (p <0.05) improvement in flexibility indicators in the experimental group by 2.49 times. While in the control group, this indicator improved by 1, 59 times. Also in the experimental group, jumping indicators improved, namely the jump height by 28% of the initial indicators and the number of jumps by 12.6%. Based on the questionnaire data, the subjects of the experimental group improved sleep quality and tolerance of power loads.

Conclusion . The use of myofascial self-massage using tennis balls is a unique, affordable and effective way to improve physical performance. The results obtained indicate the positive impact of this technique and the appropriateness of its application in the process of training an athlete to optimize the functional state, improve flexibility and jumping ability.</p

Full text

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Health, sport, rehabilitation
Здоров’я, спорт, реабілітація
Здоровье, спорт, реабилитация
5(3)
Justification of the effectiveness of the technique of myofascial self-
massage using tennis balls in fitness
Kovalova L.A.¹, Kovalev V. V.²
¹H.S. Skovoroda Kharkiv National Pedagogical University
²National University of Pharmacy
DOI: https://doi.org/10.34142/HSR.2019.05.03.06
Abstract
Purpose: experimental substantiation of the effectiveness of myofascial self-massage techniques using tennis balls in fitness.
Material and Methods. The study involved 20 girls aged 20-25 years, engaged in fitness 3 times a week in the evening in the same
group. The control and experimental groups trained on identical programs during October 2018 - March 2019. The difference was that
after training, participants in the experimental group, under the guidance of a methodologist, performed myofascial self-massage of
the muscles of the back surface of the body. The following tests were used: Questionnaire on the Borg scale, method for measuring
flexibility, method for changing the height of the jump, methods for determining the number of jumps, functional test Shtange.
Intergroup differences were determined by tests.
Results. The application of this technique gave a significant (p <0.05) improvement in flexibility indicators in the experimental group
by 2.49 times. While in the control group, this indicator improved by 1, 59 times. Also in the experimental group, jumping indicators
improved, namely the jump height by 28% of the initial indicators and the number of jumps by 12.6%. Based on the questionnaire
data, the subjects of the experimental group improved sleep quality and tolerance of power loads.
Conclusion. The use of myofascial self-massage using tennis balls is a unique, affordable and effective way to improve physical
performance. The results obtained indicate the positive impact of this technique and the appropriateness of its application in the
process of training an athlete to optimize the functional state, improve flexibility and jumping ability.
Key words: myofascial self-massage; fitness; tennis ball; jumping ability; flexibility.
Анотація
Ковальова О.О., Ковальов В.В. Обґрунтування ефективності методики миофасциального самомасажу з використанням тенісних
м'ячів в фітнесі.
Мета: експериментальне обгрунтування ефективності методики миофасциального самомасажу з використанням тенісних
м'ячів в фітнесі.
Матеріал і методи. У дослідженні взяли участь 20 дівчат у віці 20-25 років, що займаються фітнесом силової спрямованості 3
рази на тиждень у вечірній час в одній групі. Контрольна і експериментальна групи тренувалися по ідентичним програм на
протязі жовтень 2018 - березень 2019 року. Різниця полягала в тому, що після тренування учасниці експериментальної групи,
під керівництвом методиста, виконували міофасціальний самомасаж м'язів задньої поверхні тіла. Застосовувалися наступні
тести: Анкетування за шкалою Борга, метод вимірювання гнучкості, метод зміни висоти стрибка, методи визначення кількості
стрибків, функціональна проба Штанге. Визначалися міжгрупові відмінності по проведеним тестам.
Результати. Застосування даної методики дало достовірне (p <0,05) поліпшення показників гнучкості в експериментальній групі
в 2,49 рази. У той час як в контрольній групі це показник покращився в 1, 59 разів. Так само в експериментальній групі
покращилися показники стрибучості, а саме висота стрибка на 28% від початкових показників і кількість стрибків на 12,6%.
Виходячи з даних анкетування у піддослідних експериментальної групи покращилася якість сну, і переносимість силових
навантажень.
Висновки. Застосування міофасціального самомасажу з використанням тенісних м'ячів є унікальним, доступним і ефективним
способом поліпшення фізичних показників. Отримані результати свідчать про позитивний вплив даної методики та доцільності
її застосування в процесі тренувальної діяльності спортсмена для оптимізації функціонального стану, поліпшення гнучкості і
стрибучості.
Ключові слова: міофасціальний самомасаж; фітнес; тенісний м'яч; стрибучість; гнучкість.
Аннотация
Ковалёва Е.А., Ковалёв В.В. Обоснование эффективности методики миофасциального самомассажа с использованием
теннисных мячей в фитнесе.
Цель: экспериментальное обоснование эффективности методики миофасциального самомассажа с использованием теннисных
мячей в фитнесе.
Материал и методы. В исследовании приняли участие 20 девушек в возрасте 20-25 лет, занимающихся фитнесом силовой
направленности 3 раза в неделю в вечернее время в одной группе. Контрольная и экспериментальная группы тренировались
по идентичным программам в течении октябрь 2018 - март 2019 года. Разница заключалась в том, что после тренировки
участницы экспериментальной группы, под руководством методиста, выполняли миофасциальный самомассаж мышц задней
поверхности тела. Применялись следующие тесты: Анкетирование по шкале Борга, метод измерения гибкости, метод
изменения высоты прыжка, методы определения количества прыжков, функциональная проба Штанге. Определялись
межгрупповые различия по проведенным тестам.
Результаты. Применение данной методики дало достоверное (p <0,05) улучшение показателей гибкости в экспериментальной
группе в 2,49 раза. В то время как в контрольной группе это показатель улучшился в 1, 59 раз. Так же в экспериментальной
группе улучшились показатели прыгучести, а именно высота прыжка на 28 % от изначальных показателей и количество
прыжков на 12,6 %. Исходя из данных анкетирования у испытуемых экспериментальной группы улучшилось качество сна, и
переносимость силовых нагрузок.
Выводы. Применения миофасциального самомассажа с использованием теннисных мячей является уникальным, доступным и
эффективным способом улучшения физических показателей. Полученные результаты свидетельствуют об положительном
влиянии данной методики и целесообразности ее применения в процессе тренировочной деятельности спортсмена для
оптимизации функционального состояния, улучшения гибкости и прыгучести.
Ключевые слова: миофасциальный самомассаж; фитнес; теннисный мяч; прыгучесть; гибкость.
© Kovalova L.A., Kovalev V. V., 2019

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Introduction
The modern world of physical culture is
developing dynamically. New directions, equipment
and techniques in fitness and sports appear in
connection with the growing demands of society [1].
The main component of the training process should
remain the quality of sports loads and safety for
health [2, 3, 4, 5].
Flexibility is characterized by the mobility of
the musculoskeletal system and contributes to the
performance of movements with large amplitude,
insufficient flexibility can lead to injuries / harm to
health [6, 7, 8, 9]. Flexibility is one of the most
important parameters and therefore its improvement
occupies a leading position in the field of physical
education.
Fascia is a connective tissue sheath covering
organs, blood vessels, nerves and forming cases for
muscles. As we move, the fascia rebuilds itself with
layers of tissue that slide over each other and, at the
same time, with a fibrous tissue structure that aligns
to ultimately be able to change shape. Problems
begin after the fascia is damaged. Injury often causes
the formation of scar tissue, which in turn can bind
the layers of tissue together. This can cause trigger
points to form.
A trigger point is a hyper-irritable area in a
tight band of skeletal muscles, painful when pressed,
and causes characteristic (trigger) pain. Trigger
points can be eliminated using non-invasive
measures, such as the use of external NSAIDs,
stretch marks, percutaneous electrical stimulation,
physiotherapy and massage [10, 11]. TTs are directly
related to myofascial and visceral pain. Brief intense
stimulation of trigger points often leads to long-term
pain relief [12, 13, 14].
Properly acting on muscles and fascia, it is
possible to achieve a significant improvement in their
condition in a short time and have a positive effect on
internal organs in the long term [15].
The relationship of muscle elasticity, the
ability to stretch painlessly and cramps is found in
many scientific papers. Accordingly, cramps in stiff
muscles are much more common, the reason for this
may be the presence of trigger points that form in an
overloaded muscle blocking its functions, and
thereby worsening its extensibility. This contributes
to a more frequent and intense onset of seizures both
at night and during training [16, 17].
A healthy and elastic muscle makes it
possible to stretch better, reduce trauma, and improve
the quality of exercise and the general condition of
the body after training [18, 19, 20]. While stiffness,
tightness, and overtraining lead to the formation of
trigger points, cramps, and a deterioration in the
flexibility and quality of classes in general [21, 22,
23]. The load on the muscles, in this case, will
inevitably lead to injury, and further continued
stretching will lead to their micro-fractures. After
each such microtrauma, part of the muscle fibers and
fascia heal, which entails a loss of qualities of the
muscle itself - its elasticity, endurance, performance
and strength, [10, 11, 17].
Such a massage method as self-massage is
the most convenient for athletes, due to the lack of
the possibility of using the services of massage
therapists after each training. Using self-massage, an
athlete will be able to relieve physical and even
psycho-emotional stress on their own [24, 25, 26].
Recently, such a direction of massage as
myofascial release is gaining popularity in fitness.
Myofascial release is a soft manual technique for
influencing fascia and muscles to relax, remove
muscle clamps and work out trigger points.
Myofascial release is indispensable if you want to
speed up the recovery process after training, remove
pain in the muscles, increase flexibility, increase the
range of motion and reduce the likelihood of injuries,
eliminate the resulting muscle hypertonicity. The
myofascial release technique was invented by
Anthony Chila, Carol Manheim, and John Peckham
in 1981 [27, 28, 29]. The effect is achieved due to
squeezing and passive stretching of muscles and
fasciae, a change in the state of one fascia has a direct
effect on the condition of others [12]. In fitness,
myofascial release is mainly used for special rolls,
but they are rather cumbersome, not convenient to
transport and have a high cost, so we studied the
possibility of replacing them with tennis balls as a
more appropriate alternative.
Despite the popularity of the use of the
myofascial release method, an analysis of the
scientific literature has shown a small number of
experimental studies in this direction.
Given the above, conducting experimental
research on the use of the self-massage method using
tennis balls after physical exertion is relevant and
reasonable.
The purpose: development of self-massage
techniques based on myofascial release using tennis
balls and substantiation of the effectiveness of its use
as a supplement to sports training.
Material and methods
Participants
The study involved 20 girls aged 20-25
years, engaged in fitness fitness 3 times a week in the
evening. Participants were randomly divided into

55
Health, sport, rehabilitation
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Здоровье, спорт, реабилитация
5(3)
control (10 people) and experimental (10 people)
groups. Both groups trained on identical programs
from October 2018 to March 2019.
Flexibility Method
The measurement of the level of flexibility
was carried out as follows: the participants assumed
the initial position sitting on the floor with their legs
straight in front of them, their backs straight, their
arms raised above their heads so as to form a line with
their backs. The body was tilted forward. The
distance from the tips of the fingers to the tips of the
toes was measured. Of 2 attempts, the best result was
recorded.
Jumping Method
Participants standing against the wall
holding chalk in a raised hand made a mark on the
wall (starting indicator). Then two high jumps were
performed without bending the legs in the knee joints
and a chalk mark was made at the highest point on
the wall (final indicator). To determine the height of
the jump, the distance from the starting indicator to
the final indicator was measured. Of the two results,
the best was recorded. The number of jumps per 1
minute was also calculated to determine the influence
of the developed methodology not only on the
qualitative, but also on the quantitative indicators.
Sample Stange
The Stange test allows you to judge the
oxygen supply of the body and characterizes the
general level of fitness of the body. Before the main
test, you need to measure the heart rate for 30 seconds
in a standing position. Then, in a sitting position, you
need to hold your breath in full breath, after making
three breaths in 3/4 of the lung volume. It is
recommended to wear a special clip on the nose or
just hold it with your fingers. The breath holding time
is fixed by a stopwatch. Immediately after resuming
breathing, the pulse is detected again within 30
seconds. Evaluation Criteria: If the delay time is less
than 39 seconds, then the result is considered
unsatisfactory. A result within 40 - 49 seconds
indicates a satisfactory rate, and a time of over 50
seconds is an excellent result.
Method for determining the quality of sleep
on the Borg scale
To determine the quality of sleep, a survey
was conducted using a modified Borg scale. The
subjects were asked to choose an option that matches
their current state. Values from 6 to 20 were used
where:
6-8 beautiful sleep easy falling asleep
9-12 good sleep long falling asleep
13-16 bad sleep frequent awakenings
17-20 poor sleep, cramps and morning
fatigue
Method for determining fatigue during
exercise
To determine the feeling of fatigue during
training, a survey was conducted using a modified
Borg scale. Participants were asked to choose the
option appropriate to their current state. Values from
6 to 20 were used where:
6-8 easy
9-12 little hard
13-16 hard
17-20 very hard
Research organization
The control and experimental groups were
engaged in identical programs, namely, power-
oriented fitness. The difference was that the
participants in the experimental group were trained
in self-massage using tennis balls, and did this
massage, under the supervision of a coach, at the end
of each training session. The muscles of the back
surface of the body, namely the muscles of the lower
leg, the muscles of the back of the thigh and the
muscles of the back, were subjected to massage.
The technique of myofascial self-massage
with the use of tennis balls is the starting position:
sitting on the karimat, one leg is flat, the other bent
at the knee is on the floor, hands are resting in the
back, palms are turned inward. Under the shin of a
flat leg put a tennis ball. Raise the pelvis, distributing
body weight between the arms and smooth leg.
Perform circular, horizontal and vertical movements
of the foot on the ball, controlling the load due to the
distribution of body weight between arms and legs.
Then, without changing their position, they put the
ball under the thigh and massage the back of the
thigh. The same thing is repeated with the other leg.
Then they are lowered to the back. Lying on their
backs, they bend both legs at the knee and hip joints,
the feet rest on the floor, take the second ball and put
both balls under the back along the spinal column,
resting their backs on the balls, raise the pelvis and
perform smooth up and down movements moving the
balls parallel to the spine. When a pain point is found,
hold the position for 10-15 seconds. The degree of
depression on a 10-point scale is 7. The duration of
self-massage is 15 minutes. During the massage you
need to breathe slowly and deeply to promote
relaxation.

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Measurements and tests were carried out
before application, and after 6 months of applying the
self-massage technique using tennis balls in the
experimental group. In the control group,
measurements were taken at the beginning of the
experiment and after 6 months.
Statistical processing of results
Mathematical processing of experimental
data obtained during the study was performed using
the Microsoft Excel program and the online resource
http://medstatistic.ru/calculators. For each indicator,
the arithmetic mean value (x ̅), standard deviation
(σ), and arithmetic mean error (m) were determined.
We assessed the significance of differences between
the parameters of the initial and final results, as well
as between the control and experimental groups
according to student t-test with the corresponding
significance level (p). Differences were considered
significant at significance level p <0,05.
Results
The arithmetic mean (), initial and final
results in each group were compared for the control
and experimental groups. For convenience in
interpreting the results, the differences  the
difference between the initial and final indicators in
both groups are presented (p <0.05). The results of
changes in the level of flexibility after 6 months and
their stat. processing are presented in table 1.
Table 1
Indicators of the level of flexibility in the control (n = 10) and experimental (n = 10) groups before and after
the experiment
Indicators
Group
±m /(σ)
before the
experiment
(initial)
±m /(σ) after
the
experiment
(after 6
months)
t
р
± m /(σ)
differences
in indicators
before and
after
t
K/E
р
K/E
Flexibility
level (cm)
К
49,4±9,4
/(28,3)
31.1±7,3
/(21,2)
1,81
0,08
18,3±2,4
/(7,2)
2,2
0,04
Э
50,6±10,2
/(30,7)
20,3±5,7
/(17,1)
2,58
0,01
30.3±4.9
/(14.9)
Notes: K - control group; E - experimental group
In this experiment, the greater the value ()±
m / (σ) of the difference in the indicators before and
after, the better. This value indicates how many
centimeters the distance from the tips of the fingers
to the tips of the toes has decreased. And accordingly,
the smaller the value ()± m / (σ) after the experiment
(6 months), the better the result, since this shows a
decrease in the distance from the fingertips to the tips
of the toes, which indicates an increase in flexibility.
Indicators of changes in the level of flexibility after
6 months are graphically presented in Fig. 1.
Fig 1. Results of measuring the level of flexibility ()
.
0,00
10,00
20,00
30,00
40,00
50,00
60,00
Control group Experimental group
The level of flexibility, cm
х̅ before experiment х̅ after experiment

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A comparison of the results of the level of
flexibility indicates that after 6 months the indicators
in both groups improved significantly, which
indicates the effectiveness of the training that took
place during the experiment. Flexibility in the
experimental group improved almost 2.5 times,
while in the control group this indicator improved 1.6
times. This difference in results for a short period (6
months) proves the advantage of using the developed
self-massage technique using tennis balls, relative to
the flexibility parameter.
The results of determining the height of the
jump and their stat. processing are presented in table
2. The difference between the arithmetic mean values
() between the initial and final indicators of the
control and experimental groups was compared, the
value of Student t-test = 5.08 was calculated with the
corresponding significance level (p<0.05).
Table 2
Indicators of jumping height in the control (n = 10) and experimental (n = 10) groups before and after 6
months of the experiment
Indicators
Group
± m /(σ)
differences in
indicators
before and
after
± m /(σ)
differences in
indicators
before and after
± m /(σ)
differences
in indicators
before and
after
differenc (%)
t
C/E
p
C/E
Jump Height
(cm)
C
13,2±0,8
/(2,6)
12,8±1,1 /(3,3)
-0.60±0.28
/(0,84)
-3%
5,08
0,00009
E
12,1±1,0
/(3,1)
13,9±0,8 /(2,5)
1,8±0,38/
(1,14)
28%
Notes: C - control group; E - experimental group
When determining the height of the jump, it was
found that after the experiment in the control group,
the results not only did not improve, but on the
contrary worsened by 3%. Perhaps this is the effect
of the fact that during strength training, the athletes
of the control group strongly scored the lower leg
muscles, thereby worsening the initial indicators. Or
this phenomenon is due to the fact that with constant
force loads in the muscles trigger points arise,
thereby blocking their normal functioning, giving a
painful sensation in the muscles, tightness, fatigue
and heaviness, which ultimately led to a decrease in
the jumping height of the control group participants.
For clarity, presenting the results of the
experiment, the initial indicators of changes in the
height of the jump and after 6 months are presented
in Fig. 2.
Fig. 2. Results of measuring the height of the jumps (()
An increase in the performance of
participants in the experimental group by 28% from
the initial ones proves the positive impact of the
method of myofascial self-massage using tennis balls
on the height of the jump in combination with
strength training. Training makes muscles stronger,
0,00
2,00
4,00
6,00
8,00
10,00
12,00
14,00
Control group Experimental group
Jumping height, cm
х̅ before experiment
х̅ after experiment

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and massage removes the effects of overtraining and
positively affects their functionality.
The results of determining the number of
jumps in 1 minute and their stat. processing are
presented in table. 3. The initial value of the
arithmetic average number of jumps per minute and
the result after 6 months of training in the control and
experimental groups were compared.
Table 3
Indicators of the number of jumps in the control (n = 10) and experimental (n = 10) groups before and after
the experiment
Indicators
Group
± m before
the
experiment
(initial)
σ
± m after
the
experiment
(after 6
months)
σ
t
р
t
C/E
Р
C/E
Jumping
(amount)
К
108±3,8
11,5
103,4±3,5
10,
5
0,89
0,38
3,79
0,00
1
Э
107,4±3,7
11,0
121±3,1
9,2
2,82
0,01
Notes: C - control group; E - experimental group
An analysis of the results showed that the use
of myofascial self-massage techniques using tennis
balls after a power load gives a significant increase
in the quantitative jumping index in the experimental
group after 6 months, compared with the indicators
in the control group.
For clarity, the presentation of the
experimental results, the initial indicators for
determining the number of jumps and after 6 months
are presented in Fig. 3.
Fig. 3. The results of determining the number of jumps ()
An analysis of the experimental results
shows a slight decrease (4.7%) in the number of
jumps per minute in the control group compared to
the initial values, which correlates with the results of
the height of the jumps. In the experimental group,
an increase in the number of jumps by 12.6%
indicates a significant effect of the method of
myofascial self-massage using tennis balls.
Results of the Stange test and their stat.
processing are presented in table 4.
90,00
95,00
100,00
105,00
110,00
115,00
120,00
125,00
Control group Experimental group
-4,7% +12,6%
Jumping, quantity
х̅ before experiment х̅ after experiment

59
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Здоров’я, спорт, реабілітація
Здоровье, спорт, реабилитация
5(3)
Table 4
Indicators of the Stange Sample in the control (n = 10) and experimental (n = 10) groups before and after
the experiment
Indicators
Group
± m before
the
experiment
(initial)
σ
± m after
the
experiment
(after 6
months)
σ
difference
s, %
t
р
t
C/E
р
C/E
Stange test
(s)
C
42,3±2,8
8,
5
47,1±2,4
7,
2
11
1,3
0,21
0.13
0.9
E
41±2,8
8,
5
46,7±2,1
6,
4
14
1,63
0,12
Notes: C - control group; E - experimental group
Analysis of the results of the Stange test
given in table 4, indicates that the overall level of
fitness and oxygen supply to the body improved by
11% in the control and by 14% in the experimental
group. There was no significant difference between
the results of the control and experimental groups,
which indicates a positive effect of the training
process as a whole. But a slight increase (3%) in the
experimental group suggests that with an increase in
the duration of the experiment and the zone of
influence of self-massage, an improvement in the
results of the Stange test will be observed in the
longer term, this can serve as an aid for further
studies.
The results obtained by questioning both
groups on the Borg scale of sleep status are shown in
Fig. 4.
Fig. 4. Borg sleep state
The results obtained by questioning both
groups on the Borg scale about pain in the muscles
under power loads are shown in Fig. 5.
Processing the data of the experimental
participants of both groups obtained during the
questioning on the Borg scale showed that there were
no changes in the control group, while in the
experimental group the state of sleep improved
slightly and the feeling of fatigue during training
decreased. Participants in the experimental group
noted an improvement in sleep quality, reduction of
night cramps and cramps during training. Training
has become easier, and this directly affects the
effectiveness and quality of training. Thus, we can
conclude that the application of the method of
myofascial self-massage using tennis balls has a
positive effect not only on the muscles, but also on
the body as a whole.

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Здоровье, спорт, реабилитация
5(3)
Fig. 5. Pain in the muscles with power loads according to the Borg scale
Discussion
The results of the study confirmed the data
of scientists on the positive effects of massage on the
athlete's body. The effectiveness of restorative
massage has been proven by many researchers and
experts in the field of sports and sports medicine.
Massage helps to increase the range of motion,
reduces muscle hypertonicity, improves ligamentous
apparatus mobility and overall well-being. It
increases the ability of muscles to move as quickly
and accurately as possible, allows them to quickly
relax and contract, reduces pain, increases recovery
speed, avoids overstrain and fatigue from high
intensity training loads [2.26.29].
The study showed that myofascial self-
massage using tennis balls on the back of the body is
an effective additional tool to improve the results of
the training process. In the conditions of high
requirements for athletes and great competition, any
authorized tool or method that can improve results is
just a godsend. Which once again emphasizes the
significance of the experiment and the relevance of
the developed methodology. Our proposed method
involves self-massage. This massage option makes it
possible to adjust, based on your sensations, the
degree of pressure on the muscles and their
stretching. The effect is achieved by squeezing and
passive stretching, and a change in the state of one
fascia has a direct effect on the condition of others
[12]. The negative impact of overtraining is
clearly reflected in the jumping test. Deterioration in
the height and number of jumps may indicate the
appearance of Trigger points that block the normal
functioning of muscles, because they are formed in
the case of constant muscle tension, when muscle
fibers are not able to relax [3,12]. While in the
experimental group, the application of our technique
allowed us to get rid of the trigger points and
improved the jumping ability (height and number of
jumps). The back muscles have three layers - two
superficial, forming a silhouette and providing
movement, and a deep layer - the muscles
surrounding the spine, which have a protective
function, structures of the spinal column. The study
of the latter activates metabolic processes and helps
to increase the protection of the spine from injuries.
The shape and size of tennis balls is great for this
purpose.
Given the foregoing, in the future it is
planned to conduct studies aimed at identifying the
effects of the developed methodology on the back
muscles, posture and recovery systems of the body,
to study in more detail the effect of myofascial self-
massage using tennis balls on the strength indicators
of the calf muscles
The results obtained during functional tests
provide the basis for reflection and further study of
the impact of the developed methodology on the
athlete's body.
Currently, myofascial release penetrates
deeper and deeper into fitness, and is widely used in
various classes to relax and stretch muscles, as well
as improve overall well-being [31].
Conclusion
1. The use of myofascial self-massage using
tennis balls is a unique, affordable and effective way
to improve physical performance. The results
obtained indicate the positive impact of this
technique and the appropriateness of its application

61
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Здоровье, спорт, реабилитация
5(3)
in the process of training activity, in particular in
fitness. 2. The developed technique helps to increase
flexibility, increase the range of motion and, as a
result, reduce the likelihood of injuries. This is
evidenced by a significant increase (p <0.05) of
indicators of flexibility in the experimental group in
relation to the control.
3. An analysis of the data obtained as a result
of jumping tests indicates the effectiveness of the
application of the developed methodology. So in the
experimental group, the jumping performance
increased significantly, in contrast to the control, in
which these indicators, on the contrary, worsened in
comparison with the initial indicators.
4. The application of the developed method
did not significantly affect the results of the Stange
test. The indicators improved both in the control and
in the experimental groups and there is no significant
difference between them.
5. Under the influence of massage, functional
structural changes occur in the muscles and
corresponding nerve centers of the brain. The
developed technique plays a significant role in the
fight against fatigue and increasing the effectiveness
of training. So, practicing myofascial self-massage,
participants in the experimental group improved
sleep and sensations after power loads. Judging by
the obtained Borg questionnaire data, most of the
subjects began to sleep better, less likely to
experience cramps and pain in the muscles, and also
easier to tolerate power loads.
Conflict of interest
The authors declare that there is no conflict
of interest.
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Information about the authors
Kovaleva L. A.
https://orcid.org/0000-0003-0774-040X
kovaleovahelen@gmail.com
H.S. Skovoroda Kharkiv National Pedagogical
University; Altshevskih str. 29, Kharkov, 61002, Ukraine
Kovalev V. V.
https://orcid.org/0000-0003-1603-2771
volodyakw@gmail.com
National University of Pharmacy: Kharkiv, UA
Received: 01.09.2019
Інформація про авторів
Ковалёва Е. А.
https://orcid.org/0000-0003-0774-040X
kovaleovahelen@gmail.com
Харьковский национальный педагогический
университет имени Г.С. Сковороды; ул. Алчевских 29,
Харьков, 61002, Украина.
Ковалёв В.В.
https://orcid.org/0000-0003-1603-2771
volodyakw@gmail.com
Национальный фармацевтический университет:
Харьков
Принята в редакцию 01.09.2019