A Comparison of the Effects of Foam Rolling and Stretching on Physical Performance. A Systematic Review and Meta-Analysis

Konrad, Andreas; Tilp, Markus; Nakamura, Masatoshi

doi:10.3389/fphys.2021.720531

Cited by 37 publications

(33 citation statements)

References 50 publications

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“…In rehabilitation settings, FR is implemented within the strength training regime. Different FR tools are used, ranging from types of roller massage with varying densities, and to some extent, inclusion of motorized technology that creates vibration with FR [ 1 , 2 ]. Researchers recommend one to three sets of FR, with rolling durations of 30–120 s per set to attain the benefits of FR [ 3 ].…”

Section: Introductionmentioning

confidence: 99%

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Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials

Pagaduan

Chang

2022

IJERPH

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The purpose of this study is to review the existing literature on chronic effects of foam rolling (FR) on flexibility and performance. Electronic databases were searched during January 2022 for topics related to FR. Included studies met the following criteria: (a) peer-reviewed articles written in English; (b) FR intervention of at least four weeks; (c) non-motorized FR device during intervention; (d) randomized controlled trial with existence of a control group; and (e) any lower body parameter related to flexibility, recovery, and performance. Nine studies met that criteria. Results revealed that chronic FR demonstrated conflicting results for improvement of flexibility. On the other hand, a majority of the articles in this review showed no beneficial effects of FR on performance. Lastly, the effect of FR on recovery is unclear. These findings suggest the need for further studies to establish the consensus about the long-term application of FR in flexibility, recovery, and performance.

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Section: Introductionmentioning

confidence: 99%

“…However, FR posted contrasting outcomes with regard to recovery [ 2 , 15 , 18 ]. Non-enhancement of performance with FR were also documented [ 1 , 2 , 15 , 18 ] [ While these reviews highlight the gaining popularity of FR in athletic, recreational, and rehabilitation settings, a majority of the reviews examined acute settings.…”

Section: Introductionmentioning

confidence: 99%

Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials

Pagaduan

Chang

2022

IJERPH

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“…It has also been reported that VFR can increase muscle strength and jump performance [2,3], although the changes in these variables were not significant [5,6]. The additional vibration stimulus of VFR is likely the reason why VFR has been found to be more effective in increasing the ROM of a joint [1] and preparing for performance tasks [2], compared to normal FR. The possible superior effect of VFR over FR alone could be attributed to the greater changes in mechanoreceptors, e.g., Pacinian corpuscles caused by vibration stimulation [7].…”

Section: Introductionmentioning

confidence: 94%

“…Vibration foam rolling (VFR) is a self-care technique involving the simultaneous use of foam rolling (FR) and vibration therapy, which shows the potential to have a favorable warm-up effect in increasing range of motion (ROM) [1] or performance [2] compared to conventional FR. In fact, recent studies have shown that VFR can increase range of motion (ROM) [1,3,4] and decrease muscle stiffness [3,5,6].…”

Section: Introductionmentioning

confidence: 99%

“…In fact, recent studies have shown that VFR can increase range of motion (ROM) [1,3,4] and decrease muscle stiffness [3,5,6]. It has also been reported that VFR can increase muscle strength and jump performance [2,3], although the changes in these variables were not significant [5,6]. The additional vibration stimulus of VFR is likely the reason why VFR has been found to be more effective in increasing the ROM of a joint [1] and preparing for performance tasks [2], compared to normal FR.…”

Section: Introductionmentioning

confidence: 99%

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The Effect of Static Compression via Vibration Foam Rolling on Eccentrically Damaged Muscle

Nakamura

Kasahara

Yoshida

et al. 2022

IJERPH

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Previous research has shown that vibration foam rolling (VFR) on damaged muscle can result in improvements in muscle soreness and range of motion (ROM). Furthermore, static compression via VFR (i.e., VFR without rolling) can increase the ROM and decrease the muscle stiffness of non-damaged muscle. Therefore, it is likely that static compression via VFR on eccentrically damaged muscle can mitigate muscle soreness and the decrease in ROM, and the decrease in muscle strength. The purpose of this study was to investigate the acute effects of a 90 s bout of VFR applied as a static compression on an eccentrically damaged quadriceps muscle, measuring ROM, muscle soreness, muscle strength, and jump performance. This study was a single-arm repeated measure design. Study participants were sedentary healthy male volunteers (n = 14, 20.4 ± 0.8 years) who had not performed habitual exercise activities or any regular resistance training for at least 6 months before the experiment. All participants performed a bout of eccentric exercise of the knee extensors with the dominant leg and then received a 90 s bout of static compression via VFR of the quadriceps 48 h after the eccentric exercise. The knee flexion ROM, muscle soreness at palpation, and countermovement jump height were measured before the eccentric exercise (baseline), before (pre-intervention) and after the VFR intervention (post-intervention), and 48 h after the eccentric exercise. The results showed that the static compression via VFR significantly (p < 0.05) improved the knee flexion ROM (6.5 ± 4.8%, d = 0.76), muscle soreness at palpation (−10.7 ± 8.6 mm, d = −0.68), and countermovement jump height (15.6 ± 16.0%, d = 0.49). Therefore, it can be concluded that static compression via VFR can improve muscle soreness and function.

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A comparison of a single bout of stretching or foam rolling on range of motion in healthy adults

et al. 2022

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Purpose Stretching and foam rolling are common warm-up exercises and can acutely increase the range of motion (ROM) of a joint. However, possible differences in the magnitude of change on ROM between these two interventions on the immediate and prolonged effects (e.g., 10 min after the intervention) are not yet well understood. Thus, the purpose of this review was to compare the immediate and prolonged effects of a single bout of foam rolling with a single bout of stretching on ROM in healthy participants. Methods In total, 20 studies with overall 38 effect sizes were found to be eligible for a meta-analysis. For the main analysis, subgroup analysis, we applied a random-effect meta-analysis, mixed-effect model, respectively. The subgroup analyses included age groups, sex, and activity levels of the participants, as well as the tested muscles, the duration of the application, and the study design. Results Meta-analyses revealed no significant differences between a single stretching and foam rolling exercise immediately after the interventions (ES = 0.079; P = 0.39) nor a difference 10 min (ES = − 0.051; P = 0.65), 15 min (ES = − 0.011; P = 0.93), and 20 min (ES = − 0.161; P = 0.275) post-intervention. Moreover, subgroup analyses revealed no other significant differences between the acute effects of stretching and foam rolling (P > 0.05). Conclusion If the goal is to increase the ROM acutely, both interventions can be considered as equally effective. Likely, similar mechanisms are responsible for the acute and prolonged ROM increases such as increased stretch tolerance or increased soft-tissue compliance.

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A Comparison of the Effects of Foam Rolling and Stretching on Physical Performance. A Systematic Review and Meta-Analysis

Cited by 37 publications

References 50 publications

Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials

Chronic Effects of Foam Rolling on Flexibility and Performance: A Systematic Review of Randomized Controlled Trials

The Effect of Static Compression via Vibration Foam Rolling on Eccentrically Damaged Muscle

A comparison of a single bout of stretching or foam rolling on range of motion in healthy adults

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