The Effects of Static Stretching and Self Myofascial Release on Range of Motion and Muscle Stiffness: A comparative study (2015)

Undergraduates: Helen Robertson, Eric Sobolewski

Faculty Advisor: Claudio Battaglini
Department: Exercise & Sport Science

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Static stretching is a common way to loosen tight muscles. Recently, research has shown positive effects of self-myofascial release (SMR) on increasing range of motion (ROM), but there is limited data on stiffness. Therefore, the purpose of this study was to examine the effects of static stretching and SMR on ROM and muscle stiffness in the calf, as an attempt to evaluate which method provided the best results on reducing muscle stiffness and ROM. Twenty-five subjects ages 18 to 28, were tested on two days. One day subjects performed 3 minutes of static stretching using an incline board and the other day 3 minutes of SMR using a foam roller. ROM and muscle stiffness were assessed using an isokinetic dynamometer immediately following stretching. Dependent samples t-tests were used to compare the changes (¿¿=Post-intervention¿¿¿ Pre-intervention) on muscular stiffness and ROM. There was no significant difference between static stretching and foam rolling for max ROM (5.37¿¿ 2.88 and 4.72¿¿ 3.38 respectively, p=0.50), Stiffness at 15¿¿ (-0.025¿¿ 0.745 and -0.366 ¿¿ 1.225 respectively, p=0.13) and stiffness at 80% of maximum ROM (0.063¿¿ 0.255 and -0.163¿¿ 0.617 respectively, p=0.43). In conclusion, static stretching and SMR using a foam roller are effective at increasing ROM and decreasing stiffness but neither one appears to be superior to the other. Based on the results of this study, static stretching and SMR could be used interchangeably to increase ROM and decrease stiffness.