Foam Rolling and Stretching Is Not a Superior Warm-Up, New Study Finds

A systematic review with meta-analysis.

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This systematic review and meta-analysis by Warneke et al. (2024) challenges the conventional wisdom regarding the acute effects of foam rolling and stretching on flexibility and muscle stiffness.

PMID: 38244921

Key Points

Aim

The researchers hypothesised that acute range of motion (ROM) enhancements could be induced by various interventions that increase muscle and core temperature, not just stretching or foam rolling. They aimed to compare the effects of stretching and foam rolling with other warm-up interventions (e.g., walking, vibration, cycling, calisthenics, strength training, and more) on ROM and passive muscle properties.

Methods

• A systematic search was conducted in PubMed, Web of Science, and SPORTDiscus databases.

• 38 studies with 1,134 participants were included, yielding 140 effect sizes.

• The researchers used robust variance estimation for data analysis.

• Study quality was assessed using the PEDro scale.

• The certainty of evidence was rated according to GRADE criteria.

Results

1. Study Quality:

   • Average PEDro score: 4.58 (classified as fair)

   • Certainty of evidence: Low to moderate

2. Range of Motion (ROM):

   • No significant difference between stretching/foam rolling and other interventions (Effect Size = 0.01, p = 0.88)

3. Muscle Stiffness:

   • No significant difference (Effect Size = 0.09, p = 0.67)

4. Passive Peak Torque:

   • No significant difference (Effect Size = -0.30, p = 0.14)

5. Publication Bias:

   • Funnel plots revealed no publication bias

Practical Applications

1. The results challenge the need for emphasising stretching or foam rolling in warm-up programs to induce acute ROM increases or stiffness reductions.

2. Various warm-up activities that increase muscle temperature may be equally effective in improving flexibility and reducing stiffness.

3. Practitioners may have more flexibility in designing warm-up routines without relying solely on stretching or foam rolling.

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Related

What Does Foam Rolling Do?

Effects of Chronic Static Stretching on Strength and Muscle Hypertrophy

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Key Takeaways

1. Acute ROM improvements and stiffness reductions are not exclusive to stretching and foam rolling.

2. The study suggests that warm-up effects, potentially related to increased muscle temperature, maybe the primary mechanism for acute flexibility improvements.

3. The findings challenge the established view on stretching and foam rolling as recommended components of warm-up programs.

4. The lack of significant differences between interventions suggests that various activities can be used to achieve acute ROM increases and stiffness reductions.

5. The results support the idea of global effects in warm-up activities, where interventions on one body part may affect flexibility in other areas.

6. The study highlights the need for further research into the mechanisms behind acute flexibility improvements, particularly the role of muscle temperature.

This meta-analysis provides compelling evidence that challenges long-held beliefs about the superiority of stretching and foam rolling for acute flexibility improvements. It suggests that a wider range of warm-up activities may be equally effective, potentially due to their effects on muscle temperature.

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Reference

Warneke K, Plöschberger G, Lohmann LH, Lichtenstein E, Jochum D, Siegel SD, Zech A, Behm DG. 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. J Sport Health Sci. 2024 Jul;13(4):509-520. doi: 10.1016/j.jshs.2024.01.006. Epub 2024 Jan 18. PMID: 38244921; PMCID: PMC11184403.