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

Abstract

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.

The Effects of Foam Rolling Training on Performance Parameters: A Systematic Review and Meta-Analysis including Controlled and Randomized Controlled Trials

“…When FR is compared to stretching, meta-analyses show that both treatments are similarly effective in acutely increasing ROM [ 6 ]. However, FR showed more favorable effects compared to stretching on performance parameters, at least under specific circumstances, such as when compared to static stretching, when applied to some selected muscles (i.e., quadriceps, triceps surae) or strength tasks (e.g., maximum voluntary contraction torque), when applied for longer than 60 s, or when the FR included vibration [ 7 ].…”

“…However, FR showed more favorable effects compared to stretching on performance parameters, at least under specific circumstances, such as when compared to static stretching, when applied to some selected muscles (i.e., quadriceps, triceps surae) or strength tasks (e.g., maximum voluntary contraction torque), when applied for longer than 60 s, or when the FR included vibration [ 7 ]. Hence, the authors of theses reviews [ 6 , 7 ] concluded that FR might the better choice as a warm-up, compared to stretching alone (i.e., if performed without a comprehensive warm-up [ 8 , 9 ]).…”

Alternative Flexibility Training

“…We suggested that certain joints with more limited ROM such as the ankle or with a prior history of injuries (e.g., sprains) may not be as receptive to foam rolling. Another metaanalysis 9 from our lab revealed no significant ROM differences between single bouts of stretching and foam rolling suggesting they are equally effective. As such, the underlying mechanisms of increased stretch tolerance or soft-tissue compliance would likely be similar for static stretching and foam rolling.…”

Foam Rolling vs. Proprioceptive Neuromuscular Facilitation Stretching in the Hamstring Flexibility of Amateur Athletes: Control Trials

“…FR is a collective term for manual therapy techniques based on the application of mechanical force using a foam roller on soft body tissue. Recent studies have showed that a single FR application can increase the ROM of a joint immediately after the treatment [ 18 , 19 , 20 ] and for durations of up to 30 min post-treatment [ 21 ]. Although an increased ROM is the main effect of FR [ 22 , 23 ], muscular recovery after exercise [ 24 ] and sport performance [ 25 , 26 ] have also been investigated.…”

“…However, this paper is focused on the effects of foam rolling and not in the comparison between these two techniques. A more recent meta-analysis focused on comparing these two techniques [ 20 ]. This current research reports similar effects on the ROM concerning stretching and FR, but this paper does not divide the results by stretching type.…”