The Acute Effects of Static Stretching or Foam Rolling on Range of Motion and 1RM Hamstring Muscular Strength
Master of Science in Education
Department or Program
Becque, Motier D.
The purpose of this study was to compare the acute effects of static stretching or foam rolling on range of motion and 1RM hamstring strength. Even though static stretching has been the main method for increasing flexibility, it has also been associated with reductions in strength gains. Foam rolling is a form of self-myofascial release which facilitates restricted fascia. Ten college students participated in this study. Five participants were in the Static Stretching Group, and five participants were in the Foam Rolling Group. Participants met on two separate days. On day one, the Modified Sit and Reach Box was used for all participants to access their range of motion. The Iso-lateral kneeling Leg Curl machine was used to determine the 10RM for hamstring strength for every participant so that they could be evenly matched into the Static Stretching Group or the Foam Rolling Group. On day two the Static Stretching Group performed five minutes of intense stretching and five minutes of cycling before the final testing of their range of motion and 1RM hamstring strength. The Foam Rolling Group performed five minutes of intense foam rolling before the final testing of their range of motion and 1RM were performed.
The data collected indicate that there were significant improvements in range of motion for both the Static Stretching Group and the Foam Rolling Group. However, the 1RM hamstring strength for both the Static Stretching Group and the Foam Rolling Group did not significantly change from pretest to posttest. In conclusion, flexibility increased for both groups, but isotonic muscular strength was unaffected by acute static stretching or foam rolling.