Egzersiz Sonrası Toparlanma
Özet
Egzersiz sonrası toparlanma spor bilimcileri, antrenörler ve sporcular tarafından son yıllarda oldukça önemsenen ve araştırma konusu olmuş bir konudur. Özellikle günümüzde spor müsabakalarında performansın çok yüksek seviyelerde gerçekleştirildiği gözlenmekte ve çoğu zaman birçok branşta haftada birden fazla yüksek şiddette müsabakalar gerçekleştirilmektedir. Yüksek şiddetlerde gerçekleşen bu antrenman ve müsabakalar zinciri, sporcularda sonrasında kas hasarlarına sebebiyet vermektedir. Müsabakaların sporcularda fizyolojik, psikolojik etkiler yarattığı, bununla beraber bu etkenlerin sporcu performansını olumsuz etkilediği ve bu etkinin birkaç dakikadan birkaç haftaya kadar etkili olabileceği bilinmektedir. Bu etkilerin en aza indirilebilmesi için farklı toparlanma yöntemleri ve etkileri incelenmiştir.
Geleneksel yöntemlerin dışında günümüzde foam roller, kinezyo bantlama, elektromyostimulasyon, ultrason, hiperbarik oksijen terapisi gibi yöntemlerde literatürde yerini almıştır. Bu çalışmalara ek olarak soğuk ile sıcak su uygulaması, su ile aktif toparlanma ve aktif toparlanma ile masaj gibi komplex yöntemler son yıllarda sıkça çalışılmaya başlanmış, sporcu performansına olumlu katkılar sunabileceği kanısı oluşmuş ama daha kapsamlı çalışmalara ihtiyaç duyulduğu vurgulanmıştır. Makalemizde farklı toparlanma yöntemleri ve etkileri araştırılmış, komplex çalışmalarda alınan sonuçlar değerlendirilmiş ve özellikle aktif toparlanma, pasif toparlanma ve son yıllarda oldukça popüler olan foam roller uygulamalarının toparlanma üzerine etkileri incelenmiştir.
Referanslar
Adamczyk, J. G., Gryko, K., & Boguszewski, D. (2020). Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?. PloS one, 15(6), e0235195.
Akgül MŞ, & Çakmakçı O. (2015). Futbolcularda hidroterapinin toparlanma üzerine etkisi. Spormetre Beden Eğitimi ve Spor Bilimleri Dergisi, 13(2), 143-150.
Akman T, Kabadayı M, Elıoz M, et al. (2013). Effect of jogging and core training after supramaximal exercise on recovery. Turkish Journal of Sport and Exercise, 15(1),2013; 73-77.
Alemdaroğlu U, & KOZ M. (2011). Egzersiz Sonrası Toparlanma; Toparlanma Çeşitleri ve Yöntemleri. Turkiye Klinikleri Journal of Sports Sciences, 3(1).
Alonso-Calvete A, Lorenzo-Martínez M, Padrón-Cabo A, et al.(2022). Does vibration foam roller influence performance and recovery? A systematic review and meta-analysis. Sports Medicine-Open, 8(1), 1-10.
Åstrand, P. O. (2003). Textbook of work physiology: physiological bases of exercise. Human kinetics.
Baechle T. R, & Earle R W. (Eds.). (2008).Essentials of strength training and conditioning. Human kinetics.
Barnett A.(2003). Using recovery modalities between training sessions in elite athletes: does it help?.Sports medicine, 36, 781-796.
Behm D G, & Wilke J.(2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: a narrative review. Sports Medicine, 2019; 49(8), 1173-1181.
Behm DG, Alizadeh S, Anvar SH, et al..(2020). Foam rolling prescription: a clinical commentary. The Journal of Strength & Conditioning Research, 34(11), 3301-3308.
Bishop PA, Jones E, & Woods AK.(2008). Recovery from training: a brief review: brief review. The Journal of Strength & Conditioning Research, 22(3), 1015-1024.
Bompa TO, Gregory H.(2009). Rest and recovery. In: Bahrke MS, Ewing S, eds. Periodization: Theoryand Methodology of Training. 5th ed.Leeds: Human Kinetics Publishers; p.99-107.
Bozkurt M. (2018). Futbolda en sık uygulanan laktat toparlanma yöntemlerinin mevkilere göre araştırılması (Master's thesis, Sağlık Bilimleri Enstitüsü).
Budak H.(2023). Egzersiz Sonrası Gerçekleştirilen Güncel Fiziksel Toparlanma Yöntemleri ve Performans: Literatür Taraması. Kilis 7 Aralık Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 7(1), 80 96.
Burke LM, Loucks AB, Broad N.(2006). Energy and carbohydrate for training and recovery. J Sports Sci; 24(7):675-85.
Cheatham SW, & Stull KR.(2019). Roller massage: Comparison of three different surface type pattern foam rollers on passive knee range of motion and pain perception. Journal of Bodywork and Movement Therapies, 23(3), 555-560.
Cheatham SW, Stull KR. ve Kolber MJ. (2019). Comparison of a vibration roller and a nonvibration roller intervention on knee range of motion and pressure pain threshold: a randomized controlled trial. Journal of Sport Rehabilitation, 28(1), 39-45.
Chen CH, Chiu CH, Tseng WC et al. (2022). Acute effects of combining dynamic stretching and vibration foam rolling warm-up on lower-limb muscle performance and functions in female handball players. The Journal of Strength & Conditioning Research.
D’Amico A, & Paolone V. (2017). The effect of foam rolling on recovery between two eight hundred metre runs. Journal of Human Kinetics, 57(1), 97-105.
D’Amico A, Gillis J, McCarthy K, et al. (2020). Foam rolling and indices of autonomic recovery following exercise-induced muscle damage. International journal of sports physical therapy, 15(3), 429.
Everse J. Kaplan N.O. (1975). Mechanism a of action and biological function of various dehydrogenease isozymes. In Isozymes Physiological Function; Markert, C.L., Ed.; Academic Press: New York, NY, USA, pp. 29–44.
Fouré A, & Bendahan D. (2017). Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? A systematic review. Nutrients, 9(10), 1047.
Fry A C, & Kraemer W J. (1997). Resistance exercise overtraining and overreaching: neuroendocrine responses. Sports medicine, 23, 106-129.
Gee TI, & Deniel S. (2016). Branched-chain aminoacid supplementation attenuates a decrease in power producing ability following acute strength training. The Journal of sports medicine and physical fitness, 56(12), 1511-1517.
Gümüşdağ H, Egesoy H, & Cerit E. (2015). SPORDA TOPARLANMA STRATEJİLERİ. Hitit Üniversitesi Sosyal Bilimler Enstitüsü Dergisi, 8(1).
Halson SL. (2014). Monitoring training load to understand fatigue in athletes. Sports Med. 44, 139–147.
Harbili E, İnal AN, Gökbel H,et al.(2007). Yoğun egzersizden sonra aktif dinlenmenin kan laktat eliminasyonuna etkileri. Genel Tıp Dergisi, 17(4), 191-196.
Hazır T, & Şükrü, G. Ü. L.(2015). Yüksek şiddetli egzersiz sonrasında pasif, kor egzersizleri ile kombine pasif ve aktif toparlanmanın kandan laktik asit eliminasyonu üzerine etkisi. Spor Bilimleri Dergisi, 26(4), 165-176
Healey KC, Hatfield DL, Blanpied P, et al.(2014). The effects of myofascial release with foam rolling on performance. The Journal of Strength & Conditioning Research, 28(1), 61-68.
Hendricks S, Hollander S, Lombard W, et al. (2020). Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of bodywork and movement therapies, 24(2), 151-174.
Hill H.(2019). Does foam rolling have a positive effect on performance and recovery from post exercise induced muscle damage: a systematic review of the literature to guide practitioners on the use of foam rolling. Master Theses, University of Cape Town.
Hinzpeter J, Zamorano Á, Cuzmar D, et al.(2014). Effect of active versus passive recovery on performance during intrameet swimming competition. Sports health, 6(2), 119-121.
Howatson G, Hoad M, Goodall S, et al. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double blind, placebo controlled study. Journal of the international Society of Sports Nutrition, 9(1), 20.
Hughes G A, & Ramer L M. (2019). Duration of myofascial rolling for optimal recovery, range of motion, and performance: a systematic review of the 114 literature. International Journal of Sports Physical Therapy,14(6), 845- 859.
Jemni M, Sands WA, Friemel F, et al. (2003). Effect of active and passive recovery on blood lactate and performance during simulated competition in high level gymnasts. Canadian journal of applied physiology, 28(2), 240-256.
Jemni M, Sands WA, Friemel F, et al. (2003). Effect of active and passive recovery on blood lactate and performance during simulated competition in high level gymnasts. Canadian journal of applied physiology, 28(2), 240-256.
Kanbir, MO.(2019). Klasik masaj; dinlendirme, tedavi, spor masajı. Ekin Yayınevi: Bursa.
Kay D, Marino FE, Cannon J et.al. (2001). Noakes, TD. Evidence for neuromuscularfatigue during high-intensity cycling in warm, humid conditions. Eur. J. Appl. Physiol. 84, 115–121.
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. International Journal of Environmental Research and Public Health, 19(18), 11638.
Köseoğlu A, ve Kin A. (2008). Supramaksimal bir bacak egzersizi sonrası farklı sürelerde uygulanan bacak masajının toparlanmaya etkisi. 10. Uluslararası Spor Bilimleri Kongresi özet Kitabı,s. 49
Lai YH, Wang AY, Yang CC,et al. (2020). The recovery benefit on skin blood flow using vibrating foam rollers for postexercise muscle fatigue in runners. International Journal of Environmental Research and Public Health, 17(23), 9118.
Lippi G, Schena F, Salvagno GL., et al.(2008). Acute variation of biochemical markers of muscle damage following a 21‐km, half‐marathon run. Scandinavian journal of clinical and laboratory investigation, 68(7), 667-672.
Madueno MC, Guy JH, Dalbo VJ, et al. (2018). A systematic review examining the physiological, perceptual, and performance effects of active and passive recovery modes applied between repeated-sprints. The Journal of Sports Medicine and Physical Fitness, 59(9), 1492 1502.
Matsumoto K, Koba T, Hamada K, et al. (2009). Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals. Journal of nutritional science and vitaminology, 55(1), 52-58.
McArdle WD, Frank IK, Victor LK. (2000). Essentials of Exercise Physiology. 2th ed, LippincottWilliams.
Meeusen R. Duclos M. Foster C.et. al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Med. Sci. Sports Exerc. 45, 186–205.
Mevlüt A, & Akcan F. (2023). The Acute Effect Of Actıve And Passıve Recovery On Shoot Performance In Young Male Basketball Players. European Journal of Physical Education and Sport Science, 10(1).
Murray A. Fullagar H. Turner AP. et. al. (2018). Recovery practices in division collegiate athletes in North America. Physical Therapy in Sport, 32(17), 67-73.
Özsu İ, Gürol B. ve Kurt C.(2018). Comparison of the effect of passive and active recovery, and self myofascial release exercises on lactate removal and total quality of recovery. Journal of Education and Training Studies, 6(9), 33-42.
Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, et al. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.
Perry C. (2014). The effects of active recovery during high intensity resistance training on lactate clearance in collegiate athletes (Doctoral dissertation, Eastern Kentucky University).
Pooley S, Spendiff O, Allen M, et al. (2020). Comparative efficacy of active recovery and cold water immersion as post-match recovery interventions in elite youth soccer. Journal of sports sciences, 38(11-12), 1423-1431.
Rey E, Padrón-Cabo A, Costa PB, et al. (2019). Effects of foam rolling as a recovery tool in professional soccer players. The Journal of Strength & Conditioning Research, 33(8), 2194-2201.
Sarı R, Demirkan E. ve Kaya M. (2016). Farklı toparlanma uygulamalarının yüzücülerde laktik asit düzeyine etkisinin incelenmesi. Çağdaş Tıp Dergisi, 6(4), 327-333
Skinner B, Moss R. ve Hammond, L. (2020). A systematic review and metaanalysis of the effects of foam rolling on range of motion, recovery and markers of athletic performance. Journal of Bodywork and Movement Therapies, 24(3), 105-122.
Taylor JL, Amann M, Duchateau, J, et al. (2016). Neural contributions to muscle fatigue: from the brain to the muscle and back again. Medicine and science in sports and exercise, 48(11), 2294.
Terrados N, Calleja-Gonzalez J. Jukic, I.et. al.(2009). Physiological and medical strategies in post competition recovery-practical implications based on scientific evidence. Serb. J. Sport Sci. 3, 29–37.
Tessitore A, Meeusen R, Cortis C, et. al. (2007). Effects of different recovery interventions on anaerobic performances following preseason soccer training. The Journal of Strength & Conditioning Research, 21(3), 745-750.
Tokat F. (2018). Yoğun egzersiz sonrası uygulanan farklı toparlanma protokollerinin bazı fizyolojik parametrelere etkisi (Master's thesis, YÖK Ulusal Tez Merkezi).
Waldron M, Whelan K, Jeffries O,et al. (2017). The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Applied Physiology, Nutrition, and Metabolism, 42(6), 630-636.
Wattimena FY, & Winata B. (2020). Effect of Hot-Water Immersion and Foam Rolling on Recovery in Amateur Sepaktakraw Players. Int J Hum Mov Sports Sci, 8(6), 498-504.
Wiewelhove, T., Döweling, A., Schneider, C.,et. al. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in physiology, 10, 449926.
Referanslar
Adamczyk, J. G., Gryko, K., & Boguszewski, D. (2020). Does the type of foam roller influence the recovery rate, thermal response and DOMS prevention?. PloS one, 15(6), e0235195.
Akgül MŞ, & Çakmakçı O. (2015). Futbolcularda hidroterapinin toparlanma üzerine etkisi. Spormetre Beden Eğitimi ve Spor Bilimleri Dergisi, 13(2), 143-150.
Akman T, Kabadayı M, Elıoz M, et al. (2013). Effect of jogging and core training after supramaximal exercise on recovery. Turkish Journal of Sport and Exercise, 15(1),2013; 73-77.
Alemdaroğlu U, & KOZ M. (2011). Egzersiz Sonrası Toparlanma; Toparlanma Çeşitleri ve Yöntemleri. Turkiye Klinikleri Journal of Sports Sciences, 3(1).
Alonso-Calvete A, Lorenzo-Martínez M, Padrón-Cabo A, et al.(2022). Does vibration foam roller influence performance and recovery? A systematic review and meta-analysis. Sports Medicine-Open, 8(1), 1-10.
Åstrand, P. O. (2003). Textbook of work physiology: physiological bases of exercise. Human kinetics.
Baechle T. R, & Earle R W. (Eds.). (2008).Essentials of strength training and conditioning. Human kinetics.
Barnett A.(2003). Using recovery modalities between training sessions in elite athletes: does it help?.Sports medicine, 36, 781-796.
Behm D G, & Wilke J.(2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: a narrative review. Sports Medicine, 2019; 49(8), 1173-1181.
Behm DG, Alizadeh S, Anvar SH, et al..(2020). Foam rolling prescription: a clinical commentary. The Journal of Strength & Conditioning Research, 34(11), 3301-3308.
Bishop PA, Jones E, & Woods AK.(2008). Recovery from training: a brief review: brief review. The Journal of Strength & Conditioning Research, 22(3), 1015-1024.
Bompa TO, Gregory H.(2009). Rest and recovery. In: Bahrke MS, Ewing S, eds. Periodization: Theoryand Methodology of Training. 5th ed.Leeds: Human Kinetics Publishers; p.99-107.
Bozkurt M. (2018). Futbolda en sık uygulanan laktat toparlanma yöntemlerinin mevkilere göre araştırılması (Master's thesis, Sağlık Bilimleri Enstitüsü).
Budak H.(2023). Egzersiz Sonrası Gerçekleştirilen Güncel Fiziksel Toparlanma Yöntemleri ve Performans: Literatür Taraması. Kilis 7 Aralık Üniversitesi Beden Eğitimi ve Spor Bilimleri Dergisi, 7(1), 80 96.
Burke LM, Loucks AB, Broad N.(2006). Energy and carbohydrate for training and recovery. J Sports Sci; 24(7):675-85.
Cheatham SW, & Stull KR.(2019). Roller massage: Comparison of three different surface type pattern foam rollers on passive knee range of motion and pain perception. Journal of Bodywork and Movement Therapies, 23(3), 555-560.
Cheatham SW, Stull KR. ve Kolber MJ. (2019). Comparison of a vibration roller and a nonvibration roller intervention on knee range of motion and pressure pain threshold: a randomized controlled trial. Journal of Sport Rehabilitation, 28(1), 39-45.
Chen CH, Chiu CH, Tseng WC et al. (2022). Acute effects of combining dynamic stretching and vibration foam rolling warm-up on lower-limb muscle performance and functions in female handball players. The Journal of Strength & Conditioning Research.
D’Amico A, & Paolone V. (2017). The effect of foam rolling on recovery between two eight hundred metre runs. Journal of Human Kinetics, 57(1), 97-105.
D’Amico A, Gillis J, McCarthy K, et al. (2020). Foam rolling and indices of autonomic recovery following exercise-induced muscle damage. International journal of sports physical therapy, 15(3), 429.
Everse J. Kaplan N.O. (1975). Mechanism a of action and biological function of various dehydrogenease isozymes. In Isozymes Physiological Function; Markert, C.L., Ed.; Academic Press: New York, NY, USA, pp. 29–44.
Fouré A, & Bendahan D. (2017). Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? A systematic review. Nutrients, 9(10), 1047.
Fry A C, & Kraemer W J. (1997). Resistance exercise overtraining and overreaching: neuroendocrine responses. Sports medicine, 23, 106-129.
Gee TI, & Deniel S. (2016). Branched-chain aminoacid supplementation attenuates a decrease in power producing ability following acute strength training. The Journal of sports medicine and physical fitness, 56(12), 1511-1517.
Gümüşdağ H, Egesoy H, & Cerit E. (2015). SPORDA TOPARLANMA STRATEJİLERİ. Hitit Üniversitesi Sosyal Bilimler Enstitüsü Dergisi, 8(1).
Halson SL. (2014). Monitoring training load to understand fatigue in athletes. Sports Med. 44, 139–147.
Harbili E, İnal AN, Gökbel H,et al.(2007). Yoğun egzersizden sonra aktif dinlenmenin kan laktat eliminasyonuna etkileri. Genel Tıp Dergisi, 17(4), 191-196.
Hazır T, & Şükrü, G. Ü. L.(2015). Yüksek şiddetli egzersiz sonrasında pasif, kor egzersizleri ile kombine pasif ve aktif toparlanmanın kandan laktik asit eliminasyonu üzerine etkisi. Spor Bilimleri Dergisi, 26(4), 165-176
Healey KC, Hatfield DL, Blanpied P, et al.(2014). The effects of myofascial release with foam rolling on performance. The Journal of Strength & Conditioning Research, 28(1), 61-68.
Hendricks S, Hollander S, Lombard W, et al. (2020). Effects of foam rolling on performance and recovery: A systematic review of the literature to guide practitioners on the use of foam rolling. Journal of bodywork and movement therapies, 24(2), 151-174.
Hill H.(2019). Does foam rolling have a positive effect on performance and recovery from post exercise induced muscle damage: a systematic review of the literature to guide practitioners on the use of foam rolling. Master Theses, University of Cape Town.
Hinzpeter J, Zamorano Á, Cuzmar D, et al.(2014). Effect of active versus passive recovery on performance during intrameet swimming competition. Sports health, 6(2), 119-121.
Howatson G, Hoad M, Goodall S, et al. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double blind, placebo controlled study. Journal of the international Society of Sports Nutrition, 9(1), 20.
Hughes G A, & Ramer L M. (2019). Duration of myofascial rolling for optimal recovery, range of motion, and performance: a systematic review of the 114 literature. International Journal of Sports Physical Therapy,14(6), 845- 859.
Jemni M, Sands WA, Friemel F, et al. (2003). Effect of active and passive recovery on blood lactate and performance during simulated competition in high level gymnasts. Canadian journal of applied physiology, 28(2), 240-256.
Jemni M, Sands WA, Friemel F, et al. (2003). Effect of active and passive recovery on blood lactate and performance during simulated competition in high level gymnasts. Canadian journal of applied physiology, 28(2), 240-256.
Kanbir, MO.(2019). Klasik masaj; dinlendirme, tedavi, spor masajı. Ekin Yayınevi: Bursa.
Kay D, Marino FE, Cannon J et.al. (2001). Noakes, TD. Evidence for neuromuscularfatigue during high-intensity cycling in warm, humid conditions. Eur. J. Appl. Physiol. 84, 115–121.
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. International Journal of Environmental Research and Public Health, 19(18), 11638.
Köseoğlu A, ve Kin A. (2008). Supramaksimal bir bacak egzersizi sonrası farklı sürelerde uygulanan bacak masajının toparlanmaya etkisi. 10. Uluslararası Spor Bilimleri Kongresi özet Kitabı,s. 49
Lai YH, Wang AY, Yang CC,et al. (2020). The recovery benefit on skin blood flow using vibrating foam rollers for postexercise muscle fatigue in runners. International Journal of Environmental Research and Public Health, 17(23), 9118.
Lippi G, Schena F, Salvagno GL., et al.(2008). Acute variation of biochemical markers of muscle damage following a 21‐km, half‐marathon run. Scandinavian journal of clinical and laboratory investigation, 68(7), 667-672.
Madueno MC, Guy JH, Dalbo VJ, et al. (2018). A systematic review examining the physiological, perceptual, and performance effects of active and passive recovery modes applied between repeated-sprints. The Journal of Sports Medicine and Physical Fitness, 59(9), 1492 1502.
Matsumoto K, Koba T, Hamada K, et al. (2009). Branched-chain amino acid supplementation increases the lactate threshold during an incremental exercise test in trained individuals. Journal of nutritional science and vitaminology, 55(1), 52-58.
McArdle WD, Frank IK, Victor LK. (2000). Essentials of Exercise Physiology. 2th ed, LippincottWilliams.
Meeusen R. Duclos M. Foster C.et. al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. Med. Sci. Sports Exerc. 45, 186–205.
Mevlüt A, & Akcan F. (2023). The Acute Effect Of Actıve And Passıve Recovery On Shoot Performance In Young Male Basketball Players. European Journal of Physical Education and Sport Science, 10(1).
Murray A. Fullagar H. Turner AP. et. al. (2018). Recovery practices in division collegiate athletes in North America. Physical Therapy in Sport, 32(17), 67-73.
Özsu İ, Gürol B. ve Kurt C.(2018). Comparison of the effect of passive and active recovery, and self myofascial release exercises on lactate removal and total quality of recovery. Journal of Education and Training Studies, 6(9), 33-42.
Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, et al. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.
Perry C. (2014). The effects of active recovery during high intensity resistance training on lactate clearance in collegiate athletes (Doctoral dissertation, Eastern Kentucky University).
Pooley S, Spendiff O, Allen M, et al. (2020). Comparative efficacy of active recovery and cold water immersion as post-match recovery interventions in elite youth soccer. Journal of sports sciences, 38(11-12), 1423-1431.
Rey E, Padrón-Cabo A, Costa PB, et al. (2019). Effects of foam rolling as a recovery tool in professional soccer players. The Journal of Strength & Conditioning Research, 33(8), 2194-2201.
Sarı R, Demirkan E. ve Kaya M. (2016). Farklı toparlanma uygulamalarının yüzücülerde laktik asit düzeyine etkisinin incelenmesi. Çağdaş Tıp Dergisi, 6(4), 327-333
Skinner B, Moss R. ve Hammond, L. (2020). A systematic review and metaanalysis of the effects of foam rolling on range of motion, recovery and markers of athletic performance. Journal of Bodywork and Movement Therapies, 24(3), 105-122.
Taylor JL, Amann M, Duchateau, J, et al. (2016). Neural contributions to muscle fatigue: from the brain to the muscle and back again. Medicine and science in sports and exercise, 48(11), 2294.
Terrados N, Calleja-Gonzalez J. Jukic, I.et. al.(2009). Physiological and medical strategies in post competition recovery-practical implications based on scientific evidence. Serb. J. Sport Sci. 3, 29–37.
Tessitore A, Meeusen R, Cortis C, et. al. (2007). Effects of different recovery interventions on anaerobic performances following preseason soccer training. The Journal of Strength & Conditioning Research, 21(3), 745-750.
Tokat F. (2018). Yoğun egzersiz sonrası uygulanan farklı toparlanma protokollerinin bazı fizyolojik parametrelere etkisi (Master's thesis, YÖK Ulusal Tez Merkezi).
Waldron M, Whelan K, Jeffries O,et al. (2017). The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Applied Physiology, Nutrition, and Metabolism, 42(6), 630-636.
Wattimena FY, & Winata B. (2020). Effect of Hot-Water Immersion and Foam Rolling on Recovery in Amateur Sepaktakraw Players. Int J Hum Mov Sports Sci, 8(6), 498-504.
Wiewelhove, T., Döweling, A., Schneider, C.,et. al. (2019). A meta-analysis of the effects of foam rolling on performance and recovery. Frontiers in physiology, 10, 449926.
