Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis

Warneke, Konstantin; Plöschberger, Gerit; Lohmann, Lars H.; Lichtenstein, Eric; Jochum, Daniel; Siegel, Stanislav D.; Zech, Astrid; Behm, David G.

doi:10.1016/j.jshs.2024.01.006

Cited by 8 publications

(1 citation statement)

References 106 publications

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“…Stretching acutely enhanced ROM. However, several other interventions such as jogging, cycling, hot water baths, or vibration training have shown similar ROM improvements [ 37 ], interestingly, without a significant difference between interventions. Accordingly, since there was no significant difference between stretching and the other dynamic interventions in terms of muscle stiffness/passive peak torque, other possible mechanisms may be attributed to enhanced synovial fluid flow reducing joint friction [ 38 ] and thixotropic effects [ 20 ].…”

Section: Range Of Motionmentioning

confidence: 99%

Resistance Training Causes the Stretch-Induced Force Deficit—A Randomized Cross-Over Study

Warneke,

Turau,

Lohmann

et al. 2024

Sports

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Purpose: Stretch-induced force deficit suggests an acute stretch-specific strength capacity loss, which is commonly attributed to EMG reductions. Since those deficits could also be attributed to general fatigue induced by overloading the muscle, this study aimed to compare stretching with an exhausting calf raise programme to compare strength and stretching responses. Method: This study included 16 participants with different, high-duration calf muscle stretching effects (10, 20, 30 min of stretching) with resistance training (RT) (3 × 12 repetitions) performed until muscle failure, by using a cross-over study design with pre-post comparisons. Strength was tested via isometric plantar flexor diagnostics, while flexibility was assessed using the knee-to-wall test (KtW) and an isolated goniometer test. Results: Using a three-way ANOVA, RT strength decreases were greater compared to 10 and 20 min of stretching (p = 0.01–0.02), but similar to those of 30 min of stretching. ROM in the KtW showed no specific stretch-induced increases, while only the stretching conditions enhanced isolated tested ROM (p < 0.001–0.008). No RT-related isolated ROM increases were observed. Conclusions: The results showed both interventions had similar effects on strength and ROM in the calf muscles. More holistic explanatory approaches such as fatigue and warm-up are discussed in the manuscript and call for further research.

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Section: Range Of Motionmentioning

confidence: 99%

Resistance Training Causes the Stretch-Induced Force Deficit—A Randomized Cross-Over Study

Warneke,

Turau,

Lohmann

et al. 2024

Sports

Self Cite

View full text Add to dashboard Cite

show abstract

Critical evaluation and recalculation of current systematic reviews with meta-analysis on the effects of acute and chronic stretching on passive properties and passive peak torque

Warneke,

Lohmann,

Plöschberger

et al. 2024

Eur J Appl Physiol

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Purpose Muscle, tendon, and muscle–tendon unit (MTU) stiffness as well as passive peak torque (PPT) or delayed stretching pain sensation are typical explanatory approaches for stretching adaptations. However, in literature, differences in the study inclusion, as well as applying meta-analytical models without accounting for intrastudy dependency of multiple and heteroscedasticity of data bias the current evidence. Furthermore, most of the recent analyses neglected to investigate PPT adaptations and further moderators. Methods The presented review used the recommended meta-analytical calculation method to investigate the effects of stretching on stiffness as well as on passive torque parameters using subgroup analyses for stretching types, stretching duration, and supervision. Results Chronic stretching reduced muscle stiffness ( − 0.38, p = 0.01) overall, and also for the supervised ( − 0.49, p = 0.004) and long static stretching interventions ( − 0.61, p < 0.001), while the unsupervised and short duration subgroups did not reach the level of significance (p = 0.21, 0.29). No effects were observed for tendon stiffness or for subgroups (e.g., long-stretching durations). Chronic PPT (0.55, p = 0.005) in end ROM increased. Only long-stretching durations sufficiently decreased muscle stiffness acutely. No effects could be observed for acute PPT. Conclusion While partially in accordance with previous literature, the results underline the relevance of long-stretching durations when inducing changes in passive properties. Only four acute PPT in end ROM studies were eligible, while a large number were excluded as they provided mathematical models and/or lacked control conditions, calling for further randomized controlled trials on acute PPT effects.

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Discussing Conflicting Explanatory Approaches in Flexibility Training Under Consideration of Physiology: A Narrative Review

Warneke,

Behm,

Alizadeh

et al. 2024

Sports Med

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The mechanisms underlying range of motion enhancements via flexibility training discussed in the literature show high heterogeneity in research methodology and study findings. In addition, scientific conclusions are mostly based on functional observations while studies considering the underlying physiology are less common. However, understanding the underlying mechanisms that contribute to an improved range of motion through stretching is crucial for conducting comparable studies with sound designs, optimising training routines and accurately interpreting resulting outcomes. While there seems to be no evidence to attribute acute range of motion increases as well as changes in muscle and tendon stiffness and pain perception specifically to stretching or foam rolling, the role of general warm-up effects is discussed in this paper. Additionally, the role of mechanical tension applied to greater muscle lengths for range of motion improvement will be discussed. Thus, it is suggested that physical training stressors can be seen as external stimuli that control gene expression via the targeted stimulation of transcription factors, leading to structural adaptations due to enhanced protein synthesis. Hence, the possible role of serial sarcomerogenesis in altering pain perception, reducing muscle stiffness and passive torque, or changes in the optimal joint angle for force development is considered as well as alternative interventions with a potential impact on anabolic pathways. As there are limited possibilities to directly measure serial sarcomere number, longitudinal muscle hypertrophy remains without direct evidence. The available literature does not demonstrate the necessity of only using specific flexibility training routines such as stretching to enhance acute or chronic range of motion.

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Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis

Cited by 8 publications

References 106 publications

Resistance Training Causes the Stretch-Induced Force Deficit—A Randomized Cross-Over Study

Resistance Training Causes the Stretch-Induced Force Deficit—A Randomized Cross-Over Study

Critical evaluation and recalculation of current systematic reviews with meta-analysis on the effects of acute and chronic stretching on passive properties and passive peak torque

Discussing Conflicting Explanatory Approaches in Flexibility Training Under Consideration of Physiology: A Narrative Review

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