Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults

Su, Hsuan; Chang, Nai-Jen; Wu, Wen-Lan; Guo, Lan-Yuen; Chu, I-Hua

doi:10.1123/jsr.2016-0102

Cited by 130 publications

(167 citation statements)

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“…Furthermore, and noteworthy, is the notion that use of such modalities has advanced beyond the publication of scientific literature [1]. Despite this, foam rolling, a concept of self-myofascial release (SMR), is common amongst therapists and fitness professionals to encourage or promote soft tissue healing [2]. The use of this modality has also been linked to a wide range of outcomes, including the correction of muscular imbalances, reducing muscle soreness, relieving joint stress, improving the efficiency of the neuromuscular system, and increasing range of motion [3].…”

Section: Introductionmentioning

confidence: 99%

An Acute Bout of Self-Myofascial Release Does Not Affect Drop Jump Performance despite an Increase in Ankle Range of Motion

Godwin

Stanhope

Bateman

et al. 2020

Sports

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This study examined the acute effects of self-myofascial release plus dynamic warm up versus dynamic warm up alone on ankle range of motion and drop jump performance. Twenty-five recreationally active participants (male: 16, female: 9) were randomly assigned into a foam rolling (FR) or a dynamic warm up group (CON) (age: 22.8 ± 3.9 years, body mass 75.9 ± 13.2 kg, stretch stature: 174.1 ± 10.1 cm). In a randomised crossover design, each participant completed two experimental sessions that were separated by seven days. Ankle range of movement was assessed while using a weight-bearing lunge test and drop jump performance was recorded via bilateral force plates. Following a 5 min cycle, the foam rolling group undertook self-myofascial release to the lower limb and thoracic/lumbar regions, followed by a dynamic warm up. The control group undertook the same initial warm up plus the dynamic exercises. The level of significance was set at p ≤ 0.05. There was a significant increase (p < 0.001) in ankle range of motion immediately after the warm up for both groups (pre CON: 37.5 ± 5.31, post CON: 39.8 ± 5.76; pre FR 38.7 ± 7, post FR: 40.3 ± 7.3 deg). No significant difference was found between the conditions (p > 0.05). There were no significant differences for any indices of jump performance (p > 0.05). Based on these results, foam rolling plus dynamic exercises does not appear to impair or enhance drop jump performance, despite the increases in ankle range of movement.

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Section: Introductionmentioning

confidence: 99%

An Acute Bout of Self-Myofascial Release Does Not Affect Drop Jump Performance despite an Increase in Ankle Range of Motion

Godwin

Stanhope

Bateman

et al. 2020

Sports

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“…Flexibility was better after both static stretching (SS) and dynamic stretching (DS) compared to after no stretching, with no difference in flexibility between SS and DS. Su et al (28) compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of warm-up on flexibility and muscle strength of knee flexion and extension. The flexibility test scores improved significantly more after foam rolling compared to static and dynamic stretching.…”

Section: Discussionmentioning

confidence: 99%

Acute effect of different stretching protocols on flexibility, yoyo IR-1 and repeated sprint ability performance

Kafkas

Aydın

Eken

et al. 2019

Turkish Journal of Sport and Exercise

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The purpose of this study was to examine the acute effect of different stretching protocols on flexibility, Yo-Yo IR-1 and repeated sprint performance. The sample group of this study consists of 15 male who were doing regular exercise at least 3 years. This group performed 5 different stretching protocols on non-consecutive days. Stretching protocols were determined as follows: light jogging for only 5 minutes (NS), light jogging and static strectching (SS), light jogging and dynamic stretching (DS), light jogging and static + dynamic stretching (SDS), light jogging and dynamic + static stretching (DSS). Altough participants did not have a statistically significant effect on flexibility performance (p> 0.05), the best flexibility value was SS. Repeated sprint performance (best) values of different stretching protocols did not have statistically significant effect on repeated sprint performance (moderate, worst, decline, post fatigue index) values (p> 0.05). Repeated sprint performance was found to have a statistically significant effect on Borg values and HR mean values (p <0.05). It was found that Yo-Yo IR-1 has a statistically significant effect on BORG values, Yo-Yo IR-1 performance HR (pre) values, Yo-Yo IR-1 performance HR (middle) values and Yo-Yo IR-1 performance lactate values (p<0.05). According to the findings obtained as a result of the research; it has been observed that different stretching protocols have different effects in terms of repeated sprint, flexibility and Yo-Yo IR-1 performance parameters. Overall, these results suggest that flexibility performance may be improve after static stretching exercise.

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“…O alongamento estático (AE) consiste em estirar o músculo até a tolerância máxima, mantendo a posição por um período de tempo e é, tradicionalmente, considerado padrão-ouro para mensuração da flexibilidade (20). A principal razão para aplicação de AE em rotinas pré-exercício é a suposta capacidade de aumentar temperatura, reduzir a viscosidade e os riscos de lesões musculares, contribuindo para melhorar o desempenho em atividades físicas (21). Entretanto, a literatura exibe estudos que indicam que o AE parece não reduzir os riscos de lesões musculares, além de provocar efeitos deletérios em curto e longo prazos sobre a força, modulação autonômica, pressão arterial e controle motor, afetando desempenho em exercício (22)(23)(24)(25)(26).…”

Section: Técnica De Alongamento Estático (Ae)unclassified

Influência do alongamento muscular sobre o tempo de reação manual

Silveira

Figueiredo

Ribeiro

et al. 2019

Rev Ed Física / J Phys Ed

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Introdução: O alongamento muscular é uma prática popularmente realizada com o propósito de melhorar a qualidade de vida e o desempenho em atividades físicas. Alguns estudos científicos relatam efeitos deletérios desta prática relacionadas às respostas mecânicas e neurais para a realização do movimento, os quais poderiam ser diretamente interferentes em variáveis como o tempo de reação manual (TRM), visto que, rapidez e precisão nesta variável são fundamentais em diversas atividades da vida diária, em algumas profissões e, especialmente, para o desempenho em exercício.Objetivo: O presente comentário teve por objetivo examinar e discutir o efeito das diferentes técnicas e volumes de alongamento muscular sobre o TRM e suas consequências.Conclusão: O baixo volume de alongamento (≤ 30s), independentemente da técnica ou intensidade, não interfere sobre o TRM. Face ao que se apresenta na literatura sobre o tema, não é possível realizar julgamento conclusivo da associação de alto volume de alongamento (duração > 30s) com a resposta motora manual. Adicionalmente, é imperativo estudos que objetivem avaliar o efeito do alongamento sobre o TRM, em mulheres ou associado ao dimorfismo sexual.Influence of Muscle Stretching on Hand Reaction TimeIntroduction: Muscle stretching is a popular practice with the purpose of improving quality of life and performance in physical activities, although some scientific studies report negative effects related to mechanical and neural responses to the movement, which could directly interfere in variables such as hand reaction time (HRT). Since, speed and precision in this variable are fundamental in several activities of daily living, in some professions, and especially for performance in exercise.Objective: This commentary aims to examine the state of the art on the effect of different techniques and volumes of muscle stretching on HRT and its consequences.Conclusion: Literature suggests that stretching volume (≤ 30s), regardless of technique or intensity, is not able to interfere on HRT. On the other hand, it´s not possible to make a conclusive judgment on whether high stretching volume (> 30s) is able to compromise hand motor response. Additionally, other studies are imperative to evaluate the stretching effect on HRT for women, or its association to sexual dimorphism.

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Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults

Abstract: Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.

Cited by 130 publications

References 0 publications

An Acute Bout of Self-Myofascial Release Does Not Affect Drop Jump Performance despite an Increase in Ankle Range of Motion

An Acute Bout of Self-Myofascial Release Does Not Affect Drop Jump Performance despite an Increase in Ankle Range of Motion

Acute effect of different stretching protocols on flexibility, yoyo IR-1 and repeated sprint ability performance

Influência do alongamento muscular sobre o tempo de reação manual

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