Recovery
B · Reasonable confidenceStretching and foam rolling compared with other warm-ups for flexibility
Subject: 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
What this means
Stretching and foam rolling did not increase range of motion right after the warm-up more than other warm-up activities did. No difference was found for muscle stiffness either.
Warneke K, Plöschberger G, Lohmann LH, Lichtenstein E, Jochum D, Siegel SD, Zech A, Behm DG · 2024 · Journal of Sport and Health Science
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Foam rolling and stretching did not provide superior flexibility improvements compared to other warm-up activities; all warm-up modalities produced similar acute range-of-motion increases, challenging the unique value of foam rolling for flexibility.
Who this applies to
RCTs comparing foam rolling/stretching vs other warm-up interventions
Size of the research
38 studies with 1134 participants in total.
What to keep in mind
The quality of the studies was fair and the certainty of the evidence low to moderate. The findings only concern effects shortly after the warm-up.
Practical conclusion for REZA
Tempers foam rolling's special status in the warm-up: every warm-up method produces a similar increase in range of motion, so REZA mainly chooses based on what the client finds comfortable.
View method and source
Methodology
Meta-analysis
Intervention
Foam rolling and/or stretching vs other warm-up interventions
Outcome measures
Acute flexibility, muscle stiffness
Limitations
Heterogeneity in control conditions; varying foam rolling protocols; acute effects only.
Original source
DOI: 10.1016/j.jshs.2024.01.006 · PMID: 38244921
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.