Acute Effect of Foam Rolling and Dynamic Stretching on Flexibility and Jump Height

Effectiveness of a Foam Roller Warm-Up in Professional Basketball Players: A Randomized Controlled Trial

Background

The foam roller is considered a versatile tool. Along with an active warm-up, it appears to positively affect range of motion, stability, muscle stiffness, and perceived exertion with no reductions in performance.

Hypothesis/Purpose

The main purpose of the study was to observe the effects of the utilization of a foam roller during the warm-up on ankle mobility and lower limb stability, and secondarily, to assess if any induced effects were sustained over time.

Study design

Randomized controlled trial.

Methods

Twenty-two healthy male subjects were randomly assigned to two groups: the control group, which only carried out a general warm-up over a period of four months, and the foam roller group, which followed a specific warm-up routine using a foam roller for a period of three months plus one month of follow-up in which no foam rolling was performed. Two outcome measurements were taken pre- and post- intervention to assess ankle mobility: the Dorsi-Flexion Lunge test and the Y-Balance test (YBT) for the lower quarter. Outcomes were measured at three time points: before the protocol was initiated, at the end of the protocol (at 12 weeks), and after a one-month follow-up period (at 16 weeks).

Results

A significant increase was observed in the dorsiflexion of the right (p < 0.001) and left (p < 0.001) ankles in the experimental group. Significant increases were also noticed in the anterior (p < 0.003), posteromedial (p < 0.050), and posterolateral (p < 0.050) reach distances of the right leg and in the anterior (p < 0.002), posteromedial (p < 0.010), and posterolateral (p < 0.030) reach distances of the left leg during the YBT in the experimental group. The control group also showed significant differences in the right (p < 0.007) and left (p < 0.010) anterior reach distances on the YBT. At the one-month follow-up period, the improvements that had been obtained in both groups were lost, except for the dorsiflexion of the right ankle (p < 0.050) and right (p < 0.010) and left (p < 0.030) anterior reach distance on the YBT in the experimental group.

Conclusions

The foam roller can be used as a part of a pre-training warm-up routine to enhance the dorsiflexion range of motion and performance on the YBT.

Level of Evidence

3. Registered as a clinical trial at ClinicalTrials.gov with registration number: NCT05971316.

Revisiting the stretch-induced force deficit: A systematic review with multilevel meta-analysis of acute effects

BACKGROUND

When recommending avoidance of static stretching prior to athletic performance, authors and practitioners commonly refer to available systematic reviews. However, effect sizes (ES) in previous reviews were extracted in major part from studies lacking control conditions and/or pre-post testing designs. Also, currently available reviews conducted calculations without accounting for multiple study outcomes, with ES: -0.03 to 0.10, which would commonly be classified as trivial.

METHODS

Since new meta-analytical software and controlled research articles have appeared since 2013, we revisited the available literatures and performed a multilevel meta-analysis using robust variance estimation of controlled pre-post trials to provide updated evidence. Furthermore, previous research described reduced electromyography activity-also attributable to fatiguing training routines-as being responsible for decreased subsequent performance. The second part of this study opposed stretching and alternative interventions sufficient to induce general fatigue to examine whether static stretching induces higher performance losses compared to other exercise routines.

RESULTS

Including 83 studies with more than 400 ES from 2012 participants, our results indicate a significant, small ES for a static stretch-induced maximal strength loss (ES = -0.21, p = 0.003), with high magnitude ES (ES = -0.84, p = 0.004) for stretching durations ≥60 s per bout when compared to passive controls. When opposed to active controls, the maximal strength loss ranges between ES: -0.17 to -0.28, p < 0.001 and 0.040 with mostly no to small heterogeneity. However, stretching did not negatively influence athletic performance in general (when compared to both passive and active controls); in fact, a positive effect on subsequent jumping performance (ES = 0.15, p = 0.006) was found in adults.

CONCLUSION

Regarding strength testing of isolated muscles (e.g., leg extensions or calf raises), our results confirm previous findings. Nevertheless, since no (or even positive) effects could be found for athletic performance, our results do not support previous recommendations to exclude static stretching from warm-up routines prior to, for example, jumping or sprinting.

A comparison of dynamic warm-up and "warm-up" using self-massage tools on subsequent sit-and-reach displacement

OBJECTIVES

A dynamic warm-up (DWU) comprising exercise involving rhythmic muscle actions results in an acute increase in range of motion; however, recent findings suggest that a passive one using self-massage techniques might elicit a similar effect. This study's purpose was to compare the acute effect of leg cycling DWU on sit-and-reach score to the effect of a preparatory regimen of foam rolling (FR) or percussive massage (PM).

DESIGN

Single-blind, randomized, repeated-measures crossover study.

METHODS

Thirty-two asymptomatic, physically-active participants (male; n = 17) aged 20.9 ± 1.5 years performed sit-and-reach tests before, immediately following and 10-, 20- and 30-minutes following eight minutes of each of the "warm-ups." Analyses of variance at each time point across conditions and for the percent change elicited by each intervention were conducted to determine significant differences (p < 0.05).

RESULTS

Repeated-measures ANOVA revealed a significant difference between mean percent difference of sit-and-reach score for FR (8.8 ± 0.5%) compared to DWU and PM (p = 0.046 and 0.048, respectively) while DWU (6.3 ± 0.8%) and PM (6.8 ± 0.5%) did not differ (p = 0.717). There were no differences between scores across interventions at any of the four time points.

CONCLUSIONS

A bout of FR or PM resulted in an acute increase in a sit-and-reach score during a test performed immediately post and at 10-, 20- and 30-minutes post that was similar in magnitude to that which was present following leg cycling. These passive "warm-ups" are appropriate alternate strategies that can be employed to improve performance on a sit-and-reach test.

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

BACKGROUND

Acute improvement in range of motion (ROM) is a widely reported effect of stretching and foam rolling, which is commonly explained by changes in pain threshold and/or musculotendinous stiffness. Interestingly, these effects were also reported in response to various other active and passive interventions that induce responses such as enhanced muscle temperature. Therefore, we hypothesized that acute ROM enhancements could be induced by a wide variety of interventions other than stretching or foam rolling that promote an increase in muscle temperature.

METHODS

After a systematic search in PubMed, Web of Science, and SPORTDiscus databases, 38 studies comparing the effects of stretching and foam rolling with several other interventions on ROM and passive properties were included. These studies had 1134 participants in total, and the data analysis resulted in 140 effect sizes (ESs). ES calculations were performed using robust variance estimation model with R-package.

RESULTS

Study quality of the included studies was classified as fair (PEDro score = 4.58) with low to moderate certainty of evidence. Results showed no significant differences in ROM (ES = 0.01, p = 0.88), stiffness (ES = 0.09, p = 0.67), or passive peak torque (ES = -0.30, p = 0.14) between stretching or foam rolling and the other identified activities. Funnel plots revealed no publication bias.

CONCLUSION

Based on current literature, our results challenge the established view on stretching and foam rolling as a recommended component of warm-up programs. The lack of significant difference between interventions suggests there is no need to emphasize stretching or foam rolling to induce acute ROM, passive peak torque increases, or stiffness reductions.

Acute Effect of Heavy Load Back Squat and Foam Rolling on Vertical Jump Performance

Purpose: In a rested state, foam rolling has been shown to improve blood flow to the working tissues. When inducing post-activation performance enhancement (PAPE), previous research suggests a longer recovery period between the conditioning activity and performance assessment in weaker participants (back squat <2.0 × body mass). It is possible that a cool-down effect may take place between the conditioning activity and performance assessment for these participants. Therefore, the purpose of this investigation was to determine if foam rolling could help mitigate any cool-down effect to help participants capitalize on PAPE. Methods: Seventeen physically active participants completed baseline jumps followed by rest (control), back squat exercise (heavy squats), rest and foam rolling (FR), and heavy squats followed by foam rolling (combo). VJ performance was assessed three times post-treatment with 2 min between each assessment. Results: VJ height and impulse were greater at baseline than at any other time point across all sessions (p < .001). Impulse for the control and FR sessions were greater than the squats session (p < .015). Impulse for the combo session was less than the FR session (p = .04). Conclusions: Foam rolling did not have a significant impact on attenuating any cool-down effect. In addition, our heavy squats protocol appears to induce too much fatigue that possibly masked the effects of PAPE.

Foam rolling and tissue flossing of the triceps surae muscle: an acute effect on Achilles tendon stiffness, jump height and sprint performance - a randomized controlled trial

This study aimed to investigate an acute effect of foam rolling and tissue flossing of the Triceps Surae muscle on Achilles tendon stiffness, jump height and sprint performance at different time points. The participants were academic athletes (n = 32) aged between 22 and 24 years; randomly allocated into two groups: foam rolling (ROLL) and tissue flossing (FLOSS). The participants were tested at baseline and 5-min, 15-min, 30-min, 45-min, and 60-min after ROLL and FLOSS for Achilles tendon stiffness (ATstiffeness) at three reference locations: (1) tendon's origin, (2) ankle joint height and (3) intermuscular septum of the gastronomies muscle; countermovement jump (CMJ); and sprint performance at 15-m (SPRINT15 m). The analysis of stiffness revealed a significant decrease in ATstiffness from baseline to Post-60 (p ≤ 0.001) for three locations in the FLOSS group (p ≤ 0.001). In FLOSS, a significant increase was observed from Post-15 to Post-60 (all p≤0.001) in CMJ. We found also a significant decrease in SPRINT15 m in FLOSS in all-time points (p ≤ 0.001), however, SPRINT15 m decreased in Post-5 min, Post-15 min, and Post-30 min (p ≤ 0.001 for all) in ROLL. The current study suggested that both groups enhanced performance up to 60 min after the intervention, caused by mitigating excessive stiffness.

The reliability of a linear position transducer for measuring countermovement jump performance in national-level road cyclists

BACKGROUND

Jump tests have applications in fatigue monitoring, training intervention evaluations, and talent identification in cycling populations. Due to competitive cycling's inherent travel demands, linear position transducers (LPTs) are suitable for assessing jump performance in this population as they are a mobile and validated technology. Understanding the reliability and sensitivity of LPTs in assessing jump performance in cycling populations is required to support the development of sports science protocols. Using an LPT, this study aimed to determine the reliability and sensitivity of countermovement jump (CMJ) variables in road cyclists.

METHODS

Ten national-level male road cyclists performed three maximal CMJ trials twice per week for two weeks, with an LPT measuring force, power, velocity, repetition rate, vertical distance, and concentric time from each trial. Using the mean and best CMJ results from three trials per testing session, the upper limit 90% confidence interval for the coefficient of variation (CV) and smallest worthwhile change (SWC) determined inter-day and -week reliability (CV ≤ 10%) and sensitivity (acceptable sensitivity = CV ≤ SWC) for CMJ variables.

RESULTS

Mean power and force, velocity (mean and peak), vertical distance (VD), and concentric time had acceptable inter-day and -week reliability when using either the mean or best CMJ results (CV upper limit 90% confidence interval range = 3.54-10.13%). Moreover, the CV and SWC were typically lower when based on the mean rather than the best of three CMJ trials. Lastly, poor sensitivity (CV > SWC) was evident for all CMJ variables.

CONCLUSIONS

CMJ-derived mean power and force, velocity (peak and mean), VD, and concentric time have acceptable inter-day and -week reliability when assessed via an LPT in national-level road cyclists. When using an LPT, sports scientists should consider that, while they typically have poor sensitivity, the reliability of CMJ-derived variables improves when expressed as the mean of three trials in national-level road cyclists.

Effectiveness of instrument assisted soft tissue mobilization versus foam rolling on trigger point release in calf muscles

BACKGROUND

Instrument assisted soft tissue mobilization and foam rolling are two techniques that have been proven effective in treating Myofascial Trigger Points, irrespective of the type of trigger point. However, little is known about the comparative effectiveness of Instrument assisted soft tissue mobilization and foam rolling. This study proposed to evaluate the effectiveness of either technique on plantar flexors trigger points, ankle dorsiflexion, and lower limb power present in the calf muscles in non-symptomatic patients.

METHOD

Forty-two subjects with bilateral calf muscle tightness, at least one trigger point in the calf muscle, and fulfilling the inclusion criteria were randomly assigned to either of the groups. Group A was treated for gastrocnemius and soleus trigger points using Instrument assisted soft tissue mobilization and Group B was treated using the Foam Rolling method. Treatment was given every alternate day, a total of 3 sessions. Subjects were evaluated on 1st and 3rd sessions for pre-post differences of ankle dorsiflexion Range of motion in weight bearing and non-weight bearing position, pressure pain threshold for gastrocnemius trigger point 1(G1), 2(G2), and soleus point 1(S1) on both sides, and lower limb power.

RESULT

Within group analyses, both groups had shown statistically significant results for all parameters except gastrocnemius trigger point 2 of foam rolling. For between group comparison foam rolling had a statistically significant result in non-weight bearing ankle dorsiflexion range of motion.

CONCLUSION

Both Instrument assisted soft tissue mobilization and Foam rolling were equally effective for treating calf trigger points. But foam rolling was more effective in improving ankle dorsiflexion range of motion.

Acute Effects of Various Stretching Techniques on Range of Motion: A Systematic Review with Meta-Analysis

Background

Although stretching can acutely increase joint range of motion (ROM), there are a variety of factors which could influence the extent of stretch-induced flexibility such as participant characteristics, stretching intensities, durations, type (technique), and muscle or joint tested.

Objective

The objective of this systematic review and meta-analysis was to investigate the acute effects of stretching on ROM including moderating variables such as muscles tested, stretch techniques, intensity, sex, and trained state.

Methods

A random-effect meta-analysis was performed from 47 eligible studies (110 effect sizes). A mixed-effect meta-analysis subgroup analysis was also performed on the moderating variables. A meta-regression was also performed between age and stretch duration. GRADE analysis was used to assess the quality of evidence obtained from this meta-analysis.

Results

The meta-analysis revealed a small ROM standard mean difference in favor of an acute bout of stretching compared to non-active control condition (ES = −0.555; Z = −8.939; CI (95%) −0.677 to −0.434; p  < 0.001; I2 = 33.32). While there were ROM increases with sit and reach (P  = 0.038), hamstrings (P  < 0.001), and triceps surae (P  = 0.002) tests, there was no change with the hip adductor test (P  = 0.403). Further subgroup analyses revealed no significant difference in stretch intensity (P  = 0.76), trained state (P  = 0.99), stretching techniques (P  = 0.72), and sex (P  = 0.89). Finally, meta-regression showed no relationship between the ROM standard mean differences to age (R2 = −0.03; P  = 0.56) and stretch duration (R 2 = 0.00; P  = 0.39), respectively. GRADE analysis indicated that we can be moderately confident in the effect estimates.

Conclusion

A single bout of stretching can be considered effective for providing acute small magnitude ROM improvements for most ROM tests, which are not significantly affected by stretch intensity, participants’ trained state, stretching techniques, and sex.

Supplementary Information

The online version contains supplementary material available at 10.1186/s40798-023-00652-x.

The meta-analysis on joint range of motion (ROM) increases revealed a small effect size in favor of an acute bout of stretching compared to the control condition. Subgroup analysis revealed a significant increase in ROM with sit and reach, hamstrings, and triceps surae tests, but no improvement with the hip adductor tests. Whereas all moderating variables presented significant increases in ROM, further subgroup analyses revealed no significant difference in ROM gains with the stretch intensity, trained state of the participants, stretching techniques, and sex. A meta-regression showed no relationship between the effect sizes to age and stretch duration, respectively.

Are Acute Effects of Foam-Rolling Attributed to Dynamic Warm Up Effects? A Comparative Study

Over the last decade, acute increases in range of motion (ROM) in response to foam rolling (FR) have been frequently reported. Compared to stretching, FR-induced ROM increases were not typically accompanied by a performance (e.g., force, power, endurance) deficit. Consequently, the inclusion of FR in warm-up routines was frequently recommended, especially since literature pointed out non-local ROM increases after FR. However, to attribute ROM increases to FR it must be ensured that such adaptations do not occur as a result of simple warm-up effects, as significant increases in ROM can also be assumed as a result of active warm-up routines. To answer this research question, 20 participants were recruited using a cross-over design. They performed 4x45 seconds hamstrings rolling under two conditions; FR, and sham rolling (SR) using a roller board to imitate the foam rolling movement without the pressure of the foam rolling. They were also tested in a control condition. Effects on ROM were tested under passive, active dynamic as well as ballistic conditions. Moreover, to examine non-local effects the knee to wall test (KtW) was used. Results showed that both interventions provided significant, moderate to large magnitude increases in passive hamstrings ROM and KtW respectively, compared to the control condition (p = 0.007-0.041, d = 0.62-0.77 and p = 0.002-0.006, d = 0.79-0.88, respectively). However, the ROM increases were not significantly different between the FR and the SR condition (p = 0.801, d = 0.156 and p = 0.933, d = 0.09, respectively). No significant changes could be obtained under the active dynamic (p = 0.65) while there was a significant decrease in the ballistic testing condition with a time effect (p < 0.001). Thus, it can be assumed that potential acute increases in ROM cannot be exclusively attributed to FR. It is therefore speculated that warm up effects could be responsible independent of FR or imitating the rolling movement, which indicates there is no additive effect of FR or SR to the dynamic or ballistic range of motion.

The Effects of Massage Therapy on Sport and Exercise Performance: A Systematic Review

BACKGROUND

A massage is a tool that is frequently used in sports and exercise in general for recovery and increased performance. In this review paper, we aimed to search and systemize current literature findings relating to massages' effects on sports and exercise performance concerning its effects on motor abilities and neurophysiological and psychological mechanisms.

METHODS

The review has been written following the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-analysis) guidelines. One hundred and fourteen articles were included in this review.

RESULTS

The data revealed that massages, in general, do not affect motor abilities, except flexibility. However, several studies demonstrated that positive muscle force and strength changed 48 h after the massage was given. Concerning neurophysiological parameters, the massage did not change blood lactate clearance, muscle blood flow, muscle temperature, or activation. However, many studies indicate pain reduction and delayed onset muscle soreness, which are probably correlated with the reduction of the level of creatine kinase enzyme and psychological mechanisms. In addition, the massage treatment led to a decrease in depression, stress, anxiety, and the perception of fatigue and an increase in mood, relaxation, and the perception of recovery.

CONCLUSION

The direct usage of massages just for gaining results in sport and exercise performance seems questionable. However, it is indirectly connected to performance as an important tool when an athlete should stay focused and relaxed during competition or training and recover after them.

Foam Rolling Acute Effects on Myofascial Tissue Stiffness and Muscle Strength: A Systematic Review and Meta-Analysis

ABSTRACT

Glänzel, MH, Rodrigues, DR, Petter, GN, Pozzobon, D, Vaz, MA, and Geremia, JM. Foam rolling acute effects on myofascial tissue stiffness and muscle strength: a systematic review and meta-analysis. J Strength Cond Res 37(4): 951-968, 2023-Foam rolling (FR) is widely used in rehabilitation and physical training. However, the effects of FR on myofascial tissue stiffness and muscle strength remain unclear. This study aimed to perform a systematic review with meta-analysis of trials that tested the FR acute effects during warm-up on the myofascial tissue stiffness and muscle strength in healthy adults or athletes. This systematic review (CRD42021227048) was performed according to Cochrane's recommendations, with searches performed in PubMed, Web of Science, Embase, and PEDro databases. Syntheses of included studies' data were performed, and the PEDro scale was used to assess the methodological quality of the studies. Certainty of evidence was assessed using the Grading of Recommendations Assessment, Development, and Evaluations approach. Twenty included studies assessed trunk and thigh fascial tissue stiffness, and thigh and calf muscle stiffness, whereas muscle strength was assessed in the knee extensors and flexors, and plantar flexors muscles. Qualitative analysis showed decreases in fascial ( n = 2) and muscle ( n = 5) stiffness after FR. However, the meta-analysis showed no effects of FR on myofascial tissue stiffness. Both qualitative and quantitative analyses showed no effects of FR on isometric muscle strength, eccentric torque, and rate of force development. However, the knee extensor concentric torque increased after FR. Foam rolling increases the knee extensor concentric torque, but it does not acutely change the myofascial tissue stiffness and isometric muscle strength. However, evidence of these studies provides low certainty to state that FR does not change these parameters. Therefore, high methodological quality studies should be performed to better ascertain the effects of FR on the myofascial tissue stiffness and muscle strength.

Effects of Differing Foam Rolling Periods on Training Volume and Myoelectric Responses of Lower-Body Muscles

ABSTRACT

Santana, HG, Paz, GA, Willardson, JM, de Araújo Farias, D, and Miranda, H. Effects of differing foam rolling periods on training volume and myoelectric responses of lower-body muscles. J Strength Cond Res 36(12): 3311-3318, 2022-Foam rolling (FR) is a practice that has increased in popularity before and after resistance training. The purpose of this study was to compare the acute effects of different foam rolling periods for the lower body muscles on subsequent performance, myoelectric activity and rating of perceived exertion in trained men. Fourteen men (26.2 ± 3.2 years, 178 ± 0.04 cm, 82.2 ± 10 kg and body mass index 25.9 ± 3.3kg/m -2 ) volunteered for this study. Four repetition maximum (4-RM) loads were determined for hexagonal bar deadlift and 45°-angled leg press during test and retest sessions over two nonconsecutive days. The experimental conditions included a traditional protocol (TP) with no prior foam rolling, and four other conditions that involved FR applied to the quadriceps, hamstrings and triceps surae for one set of 30 sec (P1), two sets of 30 sec (P2), three sets of 30 sec (P3), or four sets of 30 sec (P4).The resistance training consisted of five sets with 4-RM loads. The number of repetitions completed, the myoelectric activity of lower limbs were recorded, as well as the rating of perceived exertion for each protocol. There were no differences between the protocols in the total repetitions for the hexagonal bar deadlift and 45° angled leg press exercises. Similar results between protocols were also noted for muscle activity and rated perceived exertion (RPE). Therefore, the results of the present study indicated that the FR didn't provide effects on performance, myoelectric activity and rating of perceived exertion responses during high intensity resistance performance for lower limb exercises.

Effect of Acute Self-Myofascial Release on Pain and Exercise Performance for Cycling Club Members with Iliotibial Band Friction Syndrome

Cycling is a popular sport, and the cycling population and prevalence of related injuries and diseases increase simultaneously. Iliotibial band friction syndrome is a common chronic overuse injury caused by repetitive knee use in cycling. Self-myofascial release using foam rollers is an effective intervention for this syndrome; however, studies reporting positive results on self-myofascial release in cycling are limited. Therefore, this study investigated the effect of self-myofascial release on pain and iliotibial band flexibility, heart rate, and exercise performance (cadence, power, and record) in adult male cyclists with iliotibial band friction syndrome. We evaluated the pain and exercise ability of the control (n = 11) and self-myofascial release (n = 11) groups before and after cycling twice. Significant differences were observed in the pain scale, the iliotibial band flexibility, and cycling pain and power. The posterior cadence of the self-myofascial release group was 3.2% higher than that of the control group. The control group's record time increased by 74.64 s in the second cycling session compared to the first cycling session, while that of the self-myofascial release group decreased by 30.91 s in the second cycling session compared to the first cycling session. Self-myofascial release is effective in relieving pain and may improve cycling performance by increasing the iliotibial band flexibility.

Acute Effects of Tissue Flossing Coupled with Functional Movements on Knee Range of Motion, Static Balance, in Single-Leg Hop Distance, and Landing Stabilization Performance in Female College Students

Flexibility, specifically that in the amplitude of sagittal-plane range of motion (ROM), can improve jump landing patterns and reduce the potential for sports injury. The use of floss bands (FLOSS) reportedly increases joint range of motion (ROM) in the shoulder, ankle, and elbow joints. However, little research on the effectiveness of FLOSS on the knee joint has been conducted. This study investigated the effects of FLOSS on knee ROM, static balance, single-leg-hop distance, and landing stabilization performance in women. This study had a crossover design. Twenty active female college students without musculoskeletal disorders were randomly assigned to receive a FLOSS intervention or elastic bandage (ELA) control on their dominant knees. The participants underwent FLOSS and ELA activities on two occasions with 48 h of rest between both sets of activities. The outcomes were flexibility of the quadriceps and hamstrings, how long one could maintain a single-leg stance (with and without eyes closed), distance on a single-leg triple hop, and score on the Landing Error Scoring System (LESS); these outcomes were evaluated at preintervention and postintervention (immediately following band removal and 20 min later). After the FLOSS intervention, the participants’ hamstring flexibility improved significantly (immediately after: p = 0.001; 20 min later: p = 0.002), but their quadricep flexibility did not. In addition, FLOSS use did not result in worse single-leg stance timing, single-leg triple-hop distance, or landing stabilization performance relative to ELA use. Compared with the ELA control, the FLOSS intervention yielded significantly better LESS at 20 min postintervention (p = 0.032), suggesting that tissue flossing can improve landing stability. In conclusion, the application of FLOSS to the knee improves hamstring flexibility without impeding static balance, and improves single-leg hop distance and landing stabilization performance in women for up to 20 min. Our findings elucidate the effects of tissue flossing on the knee joint and may serve as a reference for physiotherapists or athletic professionals in athletic practice settings.

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

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.

Acute effects of dynamic versus foam rolling warm-up strategies on physical performance in elite tennis players

To date, there is a lack of information about the optimal conditions of the warm-up to lead to a better performance in elite tennis players. The aim of this study was to compare the effects of two different warm-up protocols (dynamic vs. self-myofascial release with foam rolling) on neuromuscular variables associated with physical determinants of tennis performance. Using a crossover randomised experimental design, eleven professional men tennis players (20.6 ± 3.5 years) performed either a dynamic warm-up (DWU) or a self-myofascial release with foam rolling (SMFR) protocol. DWU consisted of 8 min of dynamic exercises at increasing intensity and SMFR consisted of 8 min of rolling on each lower extremity unilaterally. Just before (baseline) and after completing warm-up protocols, players performed a countermovement jump (CMJ), the 5-0-5 agility test, a 10-m sprint test and the Straight Leg Raise and Thomas tests to assess range of motion. Compared to baseline, the DWU was more effective to reduce the time in the 5-0-5 test than SMFR (-2.23 vs. 0.44%, respectively, p = 0.042, ηp² = 0.19). However, both warm-up protocols similarly affected CMJ (2.32 vs. 0.61%, p = 0.373, ηp² = 0.04) and 10-m sprint time changes (-1.26 vs. 1.03%, p = 0.124, ηp² = 0.11). Changes in range of motion tests were also similar with both protocols (p = 0.448–1.000, ηp² = 0.00–0.02). Overall, both DWU and SMFR were effective to prepare well-trained tennis players for highly demanding neuromuscular actions. However, DWU offered a better preparation for performing change of direction and sprint actions, and hence, in high-performance tennis players, the warm-up should include dynamic exercises.

Myofascial release versus other soft tissue release techniques along superficial back line structures for improving flexibility in asymptomatic adults: A systematic review with meta-analysis

OBJECTIVE

Our review is aimed to find out the efficacy of Myofascial Release Technique (MFRT) based on the Randomised Controlled Trials, on flexibility when given along superficial back line (SBL) structures and to compare it with other soft tissue release techniques.

DATA SOURCES

A systematic literature search on MEDLINE (Pubmed), Google Scholar, Science direct, Cochrane Library, Physiotherapy Evidence Database (PEDro) and Clinical Trial Database in English; up to April 2020 was undertaken.

STUDY SELECTION

PRISMA (The Preferred Reporting Items for Systematic Reviews and Meta-Analysis Protocols) was used for screening the relevant citations and reviewing the relevant studies. The literature searched total of 6,938 articles, however, only 68 were screened for eligibility. In the further screening, 16 studies fulfilled the inclusion criteria for our systematic review.

DATA EXTRACTION

Data were extracted into a table containing sample size, mean age of subjects, types of intervention, area to be treated, outcome measures used, and results of the accepted studies.

DATA SYNTHESIS

16 randomized controlled trials and cross-over trials were found to be eligible for our review. Quality assessment of the RCTs was done with the PEDro scoring method. Randomised clinical trials that studied the comparative effect of Myofascial Release (MFRT) technique with different MFRT techniques, control/sham, and other soft tissue release techniques like stretching, were included. Results of this analysis showed little evidence proving the additional effectiveness of MFRT treatment compared to other soft tissue release techniques for improving flexibility so as to consider it as the preferred treatment. Methodological aspects of selected studies for further research are suggested. Study was registered in the PROSPERO database (CRD42020179118).

CONCLUSION

MFRT appears to be a good technique for improving flexibility. However, in comparison with other soft tissue release techniques, this therapy becomes less successful. More research is needed regarding its effectiveness.

Acute effects of myofascial release with portable electric massager at different frequencies: A randomized pilot study

INTRODUCTION

The present study aimed to analyze the acute effects of a myofascial release session (MFR) with a portable electric massager (PEM) at different frequencies (25 Hz and 52 Hz) on the superficial and deep fascial motion.

METHODS

The limbs of fourteen participants (12 men and 2 women, age = 34 ± 10 years; height = 1.74 ± 0.09 m; weight = 72.77 ± 13.1 kg; right thigh fat thickness = 4.18 ± 3.49 mm; left thigh fat thickness = 4.13 ± 3.35 mm) were randomized to one of the two PEM frequencies (25 Hz vs. 52 Hz). All evaluations were carried out at the same time of day and by the same evaluator (blind). The protocol consisted of 9 min of MFR on the vastus lateralis, alternating between three sites of 5 cm. Before and after the MFR session, the fascial motion was measured in the vastus lateralis (superficial and deep layer) using B-mode ultrasound at two knee positions (0° and 45°).

RESULTS

The superficial and deep layers presented significant increases in fascia length after myofascial release with the knee extended 0° (p < 0.001) and flexed 45° (p < 0.001). In addition, the fascial motion was not influenced by the frequency applied during the experimental protocol and was independent of layer and knee position. However, the deep layer showed an increase at knee flexed at 45° compared to the superficial layer. On the other hand, there was no difference between layers when the knee was extended (0°). The findings of this study indicate that PEM appears to be effective in changing the fascial motion of the vastus lateralis.

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

Foam rolling and stretching with its various techniques are frequently used as a warm-up routine to increase the range of motion of a joint. While the magnitude of the changes in range of motion between foam rolling and stretching (static and dynamic techniques) is similar, it is not clear if this also holds true for performance parameters (e.g., strength, jump height). The purpose of this meta-analysis was to compare the effects of an acute bout of foam rolling (with and without vibration) with an acute bout of stretching (with all techniques included) on performance parameters in healthy participants. We assessed the results from 13 studies and 35 effect sizes by applying a random-effect meta-analysis. Moreover, by applying a mixed-effect model, we performed subgroup analyses with the stretching technique, type of foam rolling, tested muscle, treatment duration, and type of task. We found no significant overall effect, and the analysis revealed only a trend of the performance parameters in favor of foam rolling when compared to stretching (when considering all techniques). Significantly favorable effects of foam rolling on performance were detected with subgroup analyses when compared to static stretching, when applied to some muscles (e.g., quadriceps) or some tasks (e.g., strength), when applied for longer than 60 s, or when the foam rolling included vibration. When foam rolling was compared to dynamic stretching or applied in the non-vibration mode, the same magnitude of effect was observed. While the present meta-analysis revealed no significantly different effect between foam rolling and stretching (including all techniques) prior to exercise, differences could be observed under specific conditions.

Comparison of Immediate Effects of Foam Rolling and Dynamic Stretching to Only Dynamic Stretching on Flexibility, Balance, and Agility in Male Soccer Players

CONTEXT

Dynamic stretching (DS) is typically suggested during warm-up protocols. Also, foam rolling (FR), which is applied with a foam cylinder, has increased popularity in recent years. However, the combined effects of DS and FR in improving flexibility, dynamic balance, and agility performance are unclear in current literature. Therefore, this study aim to evaluate and compare the acute effects of DS as well as DS followed by FR (DS + FR) on flexibility, dynamic balance, and agility in male soccer players.

DESIGN

This study was a crossover study with a within-subject design.

METHODS

Thirty volunteer male soccer players (mean age 18.80 [0.66] y) were included in the study. Each participant performed the 2 sessions (DS and DS + FR) on separate occasions in a randomized order, with an interval of 72 hours. All sessions were performed in the indoor gym at the sports club. Flexibility was assessed by sit-and-reach test, dynamic balance was assessed by Y balance test, and agility was assessed by t test.

RESULTS

Compared with the pretest results, significant improvement in flexibility was observed in both groups (change = 0.55, percentage change = 2.05, effect size [ES] = 0.15, P = .041; change = 0.64, percentage change = 2.36, ES = 0.20, P = .025; respectively). Balance scores did not significantly improve in either group (change = 0.40, percentage change = 0.45, ES = 0.09, P = .342; change = 0.93, percentage change = 1.02, ES = 0.23, P = .103; respectively). Agility performance significantly improved in both groups (change = -0.12, percentage change = -1.18, ES = 0.19, P = .021; change = -0.21, percentage change = -2.18, ES = 0.38, P = .005; respectively).

CONCLUSIONS

Both DS and DS + FR improved flexibility and agility and did not affect balance. DS + FR was not superior to DS at improving flexibility and agility as compared only with DS. Both methods are effective warm-up protocols to augment factors related to injury risk and performance. It seems that further studies that investigate the combined effects of FR and DS are needed.

The Accumulated Effects of Foam Rolling Combined with Stretching on Range of Motion and Physical Performance: A Systematic Review and Meta-Analysis

Although it is well known that both stretching and foam rolling can acutely increase the range of motion (ROM) and affect performance, the effects of a combined treatment (foam rolling and stretching) are not yet clear. Hence, the purpose of this meta-analysis was to compare the combined effect to that of stretching or foam rolling alone on both ROM and performance. We assessed the effect of a combined treatment on ROM and compared it to the effect of stretching, foam rolling, and a control condition by applying a random-effect meta-analysis. We also applied the same model to compare the effect of the combined treatment on performance. Moreover, by applying a mixed-effect model, we performed subgroup analyses with the stretching technique, type of foam rolling, tested muscles, type of task, and the order of the combined treatment. We found a significant overall effect on ROM change when comparing the combined treatment with the control condition (effect size (ES) = -0.332); however, no significant effect was found when comparing it to stretching (ES = 0.032) or foam rolling alone (ES = -0.225). The meta-analysis revealed no significant overall effect on performance when the combined treatment was compared to stretching alone (ES = -0.029). However, the subgroup analysis for performance revealed a superior effect for the combined treatment compared to stretching alone, but only if foam rolling was followed by stretching (ES = -0.17), and not vice versa. Athletes do not have to combine stretching with foam rolling since no additional effect was observed. However, to increase performance, the combination of foam rolling followed by stretching can lead to greater improvements.

The Acute Effect of Foam Rolling and Vibration Foam Rolling on Drop Jump Performance

The purpose of this study was to examine the acute effect of foam rolling and vibration foam rolling on drop jump performance. The optimal time interval between warm-up using foam rolling or vibration foam rolling and drop jump performance was identified. This study included 16 male NCAA Division I college volleyball athletes. Three interventions were performed in a randomized order: the foam rolling exercise (FRE), vibration foam rolling exercise (VFRE), and static rest (control). The drop jump was performed before interventions, as well as 2 and 5 min after interventions. The FRE exhibited higher values for drop jump height (DJH) (p = 0.001; η² = 0.382; statistical power = 0.964) and mean power generation at the hip joint (p = 0.006; η² = 0.277; statistical power = 0.857) at 2 min compared with before intervention but not at 5 min (p > 0.05). However, the VFRE showed no significant changes in DJH (p > 0.05), and found that hip_power was decreased at 5 min (p = 0.027; η² = 0.214; statistical power = 0.680). The FRE completed in 2 min before rapid single action competition (sprint, long jump, triple jump, etc.) could increase sports performance.

The effectiveness of Ergon Instrument-Assisted Soft Tissue Mobilization, foam rolling, and athletic elastic taping in improving volleyball players' shoulder range of motion and throwing performance: a pilot study on elite athletes

[Purpose] The purpose of this pilot study was to investigate the effectiveness of instrument-assisted soft tissue mobilization (IASTM), foam rolling, and athletic elastic taping on improving elite volleyball players' shoulder range of motion (ROM) and throwing performance. [Participants and Methods] Fifteen elite male volleyball players (mean age: 24 ± 4.54 years; mean height: 177 ± 0.08 cm; mean weight: 81 ± 7.71 kg) received shoulder Ergon IASTM, foam rolling, and elastic taping treatment in random order on both upper extremities once a week for three weeks. Pre-and post-treatment assessments of their shoulders' ROM and functional throwing performance were performed. [Results] Ergon IASTM technique resulted in significantly higher shoulder flexion ROM values than foam rolling and elastic taping. Foam rolling, in turn, showed better results than athletic elastic taping. Moreover, the Ergon IASTM technique resulted in significantly higher OSP values than athletic elastic taping. No significant differences were observed between the therapeutic interventions in terms of FTPI. [Conclusion] This pilot study on elite athletes provides evidence that both IASTM and foam rolling techniques may improve their passive shoulder ROM compared to elastic athletic taping while Ergon IASTM can also enhance their shoulder throwing performance.

Effect of myofascial release on lower limb range of motion, sit and reach and horizontal jump distance in male university students

OBJECTIVE

Evaluate the effects of Myofascial release (MR) on lower limb ROM, sit and reach and horizontal jump distance in male university students.

STUDY DESIGN

Quasi-experimental study.

BACKGROUND

MR is a technique that aims to stretch fascia to increase range of motion (ROM), relieve pressure points and improve performance. However, there is limited evidence of its actual effects on flexibility and physical performance.

METHODS

Twenty-one uninjured, male university students received MR (11 on the first session and the other 10 on the second session 24 h later), completed lower limb ROM assessments, the sit and reach and the horizontal jump tests in a randomized order. MR was performed before the tests with a myofascial stick in the anterior and posterior aspects of the right and left thigh and calf muscles. Each muscle group was massaged for 90 s, totaling 9 min of MR. The testing conditions with MR and without MR were compared using Student t-tests and the effect sizes (ES) were calculated.

RESULTS

There were no significant differences between the testing conditions on horizontal jump distance. However, the sit and reach distance (28 ± 9 vs. 32 ± 9 cm, p = 0.001; ES = 0.44), left hip extension (10 ± 2 vs. 8 ± 2°, p = 0.006; ES = 1.00) and left plantar flexion (36 ± 7 vs. 39 ± 7°, p = 0.044; ES = 0.43) were higher with MR.

CONCLUSIONS

MR increased sit and reach distance, left hip extension and plantar flexion, but it did not affect horizontal jump distance in uninjured, male university students.

The effects of foam roll on perceptual and performance recovery during a futsal tournament

The present study investigated the efficacy of recovery by foam rolling (FR) on performance, psychological, and physiological parameters of futsal players in a simulated futsal tournament. In this randomized controlled trial design, four youth teams from Iran's national premier league participated in a simulated futsal tournament (five days, three matches). Sixteen youth futsal players from two teams (age: 19.1 ± 1.3 years old) were randomly distributed into two groups: (i) passive recovery (PR); and (ii) FR recovery. The FR recovery protocol consisted of five repetitions of 40 s separated by 20 s of rest on calf, quadriceps, hamstrings, and gluteus muscles 5 min after each match. The other group rested passively during the same period. The Yo-Yo intermittent recovery level 2, repeated sprint ability, vertical jump, and PRO agility tests were assessed pre- and post-tournament. Also, Hooper index (HI) and blood lactate concentrations were measured throughout matchdays. Data were analyzed by a repeated measure ANOVA and ANCOVA. Substantial improvements in HI on the second (ES:0.6) and third (ES:0.4) matchdays and faster lactate removal on the third (ES:0.3) matchday were observed in the FR group when compared to the PR group (p<0.05). Although FR recovery was slightly beneficial when compared to PR attenuated decrements in aerobic (-1.6%vs-9.7%) and anaerobic performance (-4.5%vs-1.3%), vertical jump (-1.6%vs-3.0%), and change of direction (-2.1%vs-4.3%), these effects were not statistically significant (p>0.05). The finding showed using FR during compact competitions expedites physical performance recovery, increases blood lactate clearance and leads to regenerate psychological characteristics. Therefore, along with other desirable recovery strategies, the use of FR could be recommended in short-term compacted futsal tournaments.

The Acute Effects of Foam Rolling and Dynamic Stretching on Athletic Performance: A Critically Appraised Topic

Clinical Scenario: Dynamic stretching and foam rolling are commonly used by athletes to reduce injury and enhance recovery, thereby improving athletic performance. In contrast to dynamic stretching, little research has been conducted on the acute effects of foam rolling as part of the preexercise warm-up routine. Previously, when researchers implemented foam rolling with static stretching as a warm-up, some found that foam rolling slightly improved flexibility and performance outcomes. More recent research has shown that dynamic stretching is favorable to static stretching when used as a warm-up strategy. Therefore, adding foam rolling to dynamic stretching is hypothesized to create more significant improvements in flexibility and performance compared with adding foam rolling to static stretching. Focused Clinical Question: In active individuals, does foam rolling in addition to dynamic stretching lead to enhanced performance compared with dynamic stretching alone? Summary of Key Findings: Four randomized controlled trials were included. Two studies concluded that the addition of foam rolling to dynamic stretching increased vertical jump height more than dynamic stretching alone, while 2 studies found no difference between these treatment groups. Two studies concluded that the addition of foam rolling increased agility performance compared with dynamic stretching alone, while one study found no difference between treatment groups and one study did not measure agility. All 4 studies reviewed concluded that foam rolling did not improve flexibility more than dynamic stretching alone. Clinical Bottom Line: Foam rolling in conjunction with dynamic stretching may further improve an athlete's agility and power output; however, little improvement has been observed with foam rolling in regard to athlete flexibility when compared with completing dynamic stretching programs alone. Strength of Recommendation: Inconsistent findings from 4 randomized controlled trials suggest there is Grade C evidence to support the inclusion of foam rolling in a dynamic warm-up.

Effects of Dynamic Stretching Combined With Static Stretching, Foam Rolling, or Vibration Rolling as a Warm-Up Exercise on Athletic Performance in Elite Table Tennis Players

CONTEXT

Warm-up exercise is an essential preexercise routine for athletes to optimize performance. However, the benefits of combined warm-up protocols remain unclear.

OBJECTIVE

This comparative study investigated the acute effects of dynamic stretching (DS) followed by static stretching (SS), self-myofascial release using a foam rolling (FR) device, or vibration foam rolling (VFR) as a warm-up exercise to improve flexibility, power, agility, and specific skills in elite table tennis players.

DESIGN

A crossover study.

SETTING

University.

PARTICIPANTS

Twenty-three elite table tennis players.

INTERVENTIONS

Players completed 3 different interventions in a random order (DS + SS, DS + FR, and DS + VFR). The target muscle groups included the bilateral posterior calf, posterior thigh, anterior thigh, back, and shoulder.

MAIN OUTCOME MEASURES

Sit-and-reach test for flexibility, board jump test for lower-extremity power, medicine ball throw test for upper-extremity power, Edgren Side Step Test for agility, and ball speed of table tennis was assessed before and after intervention.

RESULTS

After intervention, significant increases in flexibility (15.2%, 20.4%, and 23.8%); lower-limb power (4.5%, 6.6%, and 6.3%); upper-limb power (9.6%, 8.5%, and 9.1%); and ball speed (7.4%, 7.6%, and 7.7%) were observed for DS + SS, DS + FR, and DS + VFR, respectively (all P < .001). In addition, only DS coupled with FR (5.1%) and DS in conjunction with VFR (2.7%) significantly improved agility (P < .001). However, no significant improvements in agility were observed after DS + SS. In addition, no one protocol was superior to the other in all outcomes.

CONCLUSION

The authors suggest that a combination of DS with FR or VFR as warm-up exercises significantly improved flexibility, power, ball speed, in addition to agility in elite table tennis players. Coach and athletic professionals may take this information into account for choosing more effective warm-up protocols to enhance performance.

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

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.

Foam Rolling as a Recovery Tool Following Eccentric Exercise: Potential Mechanisms Underpinning Changes in Jump Performance

Purpose

Recovery from exercise-induced muscle damage (EIMD) is paramount in sports performance. Foam rolling (FR) has been suggested to improve acute performance; however, the ability to facilitate recovery from eccentric (ECC) exercise remains unclear.

Methods

Eleven males undertook 6 × 25 ECC knee extensions to induce muscular damage. Immediately, 24, 48, and 72 h post-training countermovement jump (CMJ), maximal voluntary isometric contraction (MVIC), pressure-pain threshold (PPT), knee flexion range of motion (ROM), and mid-thigh circumference (MTC) were assessed. Neurophysiological measures included voluntary activation (VA), peak twitch torque (PTT), time to peak twitch (PTT_time), and rate of twitch torque development (RTD). Participants then spent 15 min FR prior to each time point or control (CON). Repeated measures analysis of variance (ANOVA) and standardized effect sizes (Hedges' g) ± 95% confidence intervals (95% CI) were used to compare FR and CON.

Results

CMJ was greater for FR compared to CON (P = 0.030) at 72 h (8.6%, P = 0.004) with moderate effects observed at 48 and 72 h (g = 0.54-0.66). PPT was greater with FR (P = 0.018) at 48 h only (23.7%, P = 0.013), with moderate to large effects noted at all-time points (g = 0.55-0.98). No significant differences were reported for MVIC (P = 0.777, -5.1 to 4.2%), ROM (P = 0.432, 1.6-3.5%), VA (P = 0.050, 3.6-26.2%), PTT (P = 0.302, -3.9 to 9.9%), PTT_time (P = 0.702, -24.4 to 23.5%), RTD (P = 0.864, -16.0 to -1.0%), or MTC (P = 0.409, -0.5 to -0.1%) between conditions.

Conclusion

FR appears to improve jump performance in the later stages of recovery following ECC exercise. This may be in part due to improved pain tolerance; however, mechanical and neurophysiological are not modulated with FR.

A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery

Foam rolling is thought to improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness. For this reason, foam rolling has become a popular intervention in all kinds of sport settings used to increase the efficiency of training or competition preparation as well as to speed post-exercise recovery. The objective of this meta-analysis was to compare the effects of foam rolling applied before (pre-rolling as a warm-up activity) and after (post-rolling as a recovery strategy) exercise on sprint, jump, and strength performance as well as on flexibility and muscle pain outcomes and to identify whether self-massage with a foam roller or a roller massager is more effective. A comprehensive and structured literature search was performed using the PubMed, Google Scholar, PEDro, and Cochrane Library search engines. Twenty-one studies were located that met the inclusion criteria. Fourteen studies used pre-rolling, while seven studies used post-rolling. Pre-rolling resulted in a small improvement in sprint performance (+0.7%, g = 0.28) and flexibility (+4.0%, g = 0.34), whereas the effect on jump (-1.9%, g = 0.09) and strength performance (+1.8%, g = 0.12) was negligible. Post-rolling slightly attenuated exercise-induced decreases in sprint (+3.1%, g = 0.34) and strength performance (+3.9 %, g = 0.21). It also reduced muscle pain perception (+6.0%, g = 0.47), whereas its effect on jump performance (-0.2%, g = 0.06) was trivial. Of the twenty-one studies, fourteen used foam rollers, while the other seven used roller massage bars/sticks. A tendency was found for foam rollers to offer larger effects on the recovery of strength performance (+5.6%, g = 0.27 vs. -0.1%, g = -0.01) than roller massagers. The differences in the effects between foam rolling devices in terms of pre-rolling did not seem to be of practical relevance (overall performance: +2.7 %, g = 0.11 vs. +0.4%, g = 0.21; flexibility: +5.0%, g = 0.32 vs. +1.6%, g = 0.39). Overall, it was determined that the effects of foam rolling on performance and recovery are rather minor and partly negligible, but can be relevant in some cases (e.g., to increase sprint performance and flexibility or to reduce muscle pain sensation). Evidence seems to justify the widespread use of foam rolling as a warm-up activity rather than a recovery tool.

Foam Rolling of the Calf and Anterior Thigh: Biomechanical Loads and Acute Effects on Vertical Jump Height and Muscle Stiffness

When considering the scientific lack concerning the execution and acute effects and mechanism of foam rolling (FR), this study has evaluated the biomechanical loads by the force-time characteristics during two popular FR exercises. Additionally, the acute effects of FR on jump height and muscular stiffness were simultaneously assessed. Within a randomized cross-over design, 20 males (26.6 ± 2.7 years; 181.6 ± 6.8 cm; 80.4 ± 9.1 kg) were tested on different days pre, post, and 15 and 30 min after three interventions. The interventions consisted of a FR procedure for the calf and anterior thigh of both legs, 10 min ergometer cycling, and resting as a control. Stiffness was measured via mechanomyography at the thigh, calf, and ankle. The vertical ground reaction forces were measured under the roller device during FR as well as to estimate jump height. Within the FR exercises, the forces decreased from the proximal to distal position, and were in mean 34 and 32% of body weight for the calves and thighs, respectively. Importantly, with 51 to 55%, the maxima of the individual mean forces were considerably higher. Jump height did not change after FR, but increased after cycling. Moreover, stiffness of the thigh decreased after FR and increased after cycling.