Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

Alizadeh, Shahab; Daneshjoo, Abdolhamid; Zahiri, Ali; Anvar, Saman Hadjizadeh; Goudini, Reza; Hicks, Jared P; Konrad, Andreas; Behm, David G.

doi:10.1007/s40279-022-01804-x

Cited by 32 publications

(28 citation statements)

References 101 publications

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“…Given the broadness of these responses and the varied nature of injuries sustained in judo, it may infer that there is no common consensus on the most appropriate exercises to reduce injuries and that a more general or individualized approach to injury reduction may be favored. Approximately two-thirds of participants in this study did not believe that S&C was very important for the development of flexibility, which is contrary to current research, which suggests resistance exercises may improve flexibility and range of motion to similar effects as static stretching (2,51). This may indicate that research on specific topics regarding the benefits of S&C for physical performance in judoka could be more effectively educated and disseminated.…”

Section: Discussioncontrasting

confidence: 99%

Strength and Conditioning (S&C) Practices of Judo Athletes and S&C Coaches: A Survey-Based Investigation

Weldon,

Cloak,

Kirk

et al. 2024

Journal of Strength &Amp; Conditioning Research

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Weldon, A, Cloak, R, Kirk, C, Ruddock, A, Langan-Evans, C, Detanico, D, Loturco, I, and Kons, R. Strength and conditioning (S&C) practices of judo athletes and S&C coaches: A survey-based investigation. J Strength Cond Res 38(4): e160–e173, 2024—The benefits of strength and conditioning (S&C) for improving judo performance and reducing injuries have been widely studied. However, the S&C practices used and perspectives held by those delivering S&C have yet to be elucidated. Therefore, this study investigated the S&C practices and perspectives of judokas and S&C coaches working within judo. Forty-two judokas and 9 S&C coaches completed an online survey comprising 6 sections: (a) written informed consent; (b) background information; (c) education, qualifications, and prescription; (d) views on S&C; (e) exercise selection; and (f) issues and improvements. Frequency analysis was used to report responses to fixed-response questions and thematic analysis for open-ended questions. Results indicated that S&C coaches were primarily responsible for delivering S&C programs (60%), and S&C information was predominantly sourced from S&C coaches (43%). Strength and conditioning was deemed very important for randori (78–88%), overall judo performance (67–79%), and judo fitness (62–78%). Similarly, S&C was considered very important for the development of speed and power (76–89%), strength (71–89%), and injury reduction (69–78%). Novel findings were also observed, such as integrating judo-specific training within S&C practice, which may be partly explained by more S&C coaches holding judo belts (67%) than S&C qualifications (11%). This study supports practitioners delivering S&C in judo by offering a base of information to critique or align with their existing S&C practices and perspectives. Furthermore, our results may help identify potential gaps between methods used, proposed guidelines, and actual practice, facilitating the development of research and education resources tailored to the current climate.

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Section: Discussioncontrasting

confidence: 99%

Strength and Conditioning (S&C) Practices of Judo Athletes and S&C Coaches: A Survey-Based Investigation

Weldon,

Cloak,

Kirk

et al. 2024

Journal of Strength &Amp; Conditioning Research

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“…However, to increase the ROM in the long-term even other strategies than stretching were reported to increase the ROM to a similar extent. Alizadeh et al (2023) for example, showed in their metaanalysis that frequent resistance training performed within the full ROM can chronically increase the ROM of a joint. Besides the increase in ROM, resistance training has certainly other beneficial effects such as for example, increase in muscle strength and muscle mass, reducing back pain, and enhancing cardiovascular health (Westcott, 2012).…”

Section: Discussionmentioning

confidence: 99%

Seven weeks of pectoralis muscle stretching does not induce non‐local effects in dorsiflexion ankle range of motion

Konrad,

Reiner,

Manieu

et al. 2024

European Journal of Sport Science

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Both an acute bout, as well as chronic static stretching (SS), can increase the joint range of motion (ROM). However, ROM increases of a non‐stretched muscle (non‐local) are reported following an acute SS session, and these effects have not been studied for long‐term SS training. Therefore, this study aimed to investigate the effects of a comprehensive 7‐week SS training program of the pectoralis muscles on ankle dorsiflexion ROM. Thirty‐three healthy, physically active participants (20 male and 13 female) were assigned to either the SS (n = 18) or the control (n = 15) group. The SS group performed a 7‐week SS intervention that comprised three sessions a week, including three exercises of the pectoralis muscles for 5‐min each. Before and after the intervention period, the ankle dorsiflexion ROM was tested with a dynamometer. There was no significant time (p = 0.93, F1,31 = 0.008; η2 = 0.000) or time x group effect (p = 0. 56, F1,31 = 0.342; η2 = 0.011) in ankle dorsiflexion ROM, indicating no changes in ROM in the intervention as well as the control group. Although previous studies on the acute effects of stretching reported non‐local increases in ROM, our study showed no such changes after 7 weeks of SS training. Consequently, if the goal is to chronically increase the ROM of a specific joint, it is recommended to directly stretch the muscles of interest.

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“…However, it has to be mentioned at this point that techniques other than static stretching or foam rolling can increase the ROM of a joint in the long term. Alizadeh et al [8] showed in their meta-analysis that frequent resistance training performed within the full ROM can increase joint ROM long term. In addition to the increase in ROM, resistance training has other beneficial effects such as increases in muscle strength and mass, reducing back pain, and enhancing cardiovascular health [29].…”

Section: Discussionmentioning

confidence: 99%

“…In addition to stretch training, other strategies such as resistance training, when performed through the whole ROM [8], or foam rolling [9] can also increase joint ROM long term. According to previous meta-analyses, long-term stretch training and resistance training can be considered similarly effective for increasing the ROM (effect size [ES] = 0.08; p = 0.79) [8,10].…”

Section: Introductionmentioning

confidence: 99%

Static Stretch Training versus Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis

Konrad,

Alizadeh,

Anvar

et al. 2024

Sports Med

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Background Long-term static stretching as well as foam rolling training can increase a joint’s range of motion (ROM). However, to date, it is not clear which method is the most effective for increasing ROM. Objective The purpose of this systematic review and meta-analysis was to compare the effects of static stretching and foam rolling training on ROM. Methods The literature search was performed in PubMed, Scopus, and Web of Science to find the eligible studies. Eighty-five studies (72 on static stretching; and 13 on foam rolling) were found to be eligible with 204 effect sizes (ESs). For the main analyses, a random-effect meta-analysis was applied. To assess the difference between static stretching and foam rolling, subgroup analyses with a mixed-effect model were applied. Moderating variables were sex, total intervention duration, and weeks of intervention. Results Static stretch (ES = − 1.006; p < 0.001), as well as foam rolling training (ES = − 0.729; p = 0.001), can increase joint ROM with a moderate magnitude compared with a control condition. However, we did not detect a significant difference between the two conditions in the subgroup analysis (p = 0.228). When the intervention duration was ≤ 4 weeks, however, a significant change in ROM was shown following static stretching (ES = − 1.436; p < 0.001), but not following foam rolling (ES = − 0.229; p = 0.248). Thus, a subgroup analysis indicated a significant favorable effect with static stretching for increasing ROM compared with foam rolling (p < 0.001) over a shorter term (≤ 4 weeks). Other moderator analyses showed no significant difference between static stretch and foam rolling training on ROM. Conclusions According to the results, both static stretching and foam rolling training can be similarly recommended to increase joint ROM, unless the training is scheduled for ≤ 4 weeks, in which case static stretching demonstrates a significant advantage. More studies are needed with a high-volume foam rolling training approach as well as foam rolling training in exclusively female participants.

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Resistance Training Induces Improvements in Range of Motion: A Systematic Review and Meta-Analysis

Cited by 32 publications

References 101 publications

Strength and Conditioning (S&C) Practices of Judo Athletes and S&C Coaches: A Survey-Based Investigation

Strength and Conditioning (S&C) Practices of Judo Athletes and S&C Coaches: A Survey-Based Investigation

Seven weeks of pectoralis muscle stretching does not induce non‐local effects in dorsiflexion ankle range of motion

Static Stretch Training versus Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis

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