The Effects of Static Stretching and Self-Myofascial Release on Range of Motion and Muscle Stiffness: A Comparative Study

Most people use static stretching as a way to loosen tight muscles and improve flexibility. This form of stretching has several positive benefits, such as increasing range of motion, reducing unnecessary muscular tension and soreness after exercise. Most recently, research has shown positive effects of self-myofascial release (SMR) using a foam roller on muscle stiffness, but it is limited to data looking at range of motion. Therefore, the purpose of this study was to examine the effects of static stretching and self-myofascial release on range of motion and muscle stiffness in the calf as an attempt to evaluate which method provided the best results on reducing muscle stiffness and range of motion. Twenty-five subjects who ranged in age from 18 to 28 years old came into the laboratory for testing on two separate days with no more than 5 days between visits. One day subjects performed 3 minutes of static stretching using an incline board and the other day 3 minutes of self-myofascial release using a foam roller. Range of motion (ROM) and muscle stiffness was assessed using an isokinetic dynamometer immediately following the stretching techniques. Each session was randomized and counter balanced to reduce the influence of a learning effect. Dependent samples t-tests were used to compare the changes (Δ=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± 3.88 and 4.72± 3.38 respectively, p=0.50), Stiffness at 15˚ (0.025± 0.283 and 0.366 ± 1.225 respectively, p=0.06) 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. Thus, based on the results of this study, static stretching and SMR could be used interchangeably to increase ROM and decrease stiffness.Bachelor of Scienc