Acute Effects of Combining Dynamic Stretching and Vibration Foam Rolling Warm-up on Lower-Limb Muscle Performance and Functions in Female Handball Players

Clinical Scenario: Dynamic stretching and foam rolling are commonly used by athletes to reduce injury and enhance recovery, thereby improving athletic performance. In contrast to dynamic stretching, little research has been conducted on the acute effects of foam rolling as part of the preexercise warm-up routine. Previously, when researchers implemented foam rolling with static stretching as a warm-up, some found that foam rolling slightly improved flexibility and performance outcomes. More recent research has shown that dynamic stretching is favorable to static stretching when used as a warm-up strategy. Therefore, adding foam rolling to dynamic stretching is hypothesized to create more significant improvements in flexibility and performance compared with adding foam rolling to static stretching. Focused Clinical Question: In active individuals, does foam rolling in addition to dynamic stretching lead to enhanced performance compared with dynamic stretching alone? Summary of Key Findings: Four randomized controlled trials were included. Two studies concluded that the addition of foam rolling to dynamic stretching increased vertical jump height more than dynamic stretching alone, while 2 studies found no difference between these treatment groups. Two studies concluded that the addition of foam rolling increased agility performance compared with dynamic stretching alone, while one study found no difference between treatment groups and one study did not measure agility. All 4 studies reviewed concluded that foam rolling did not improve flexibility more than dynamic stretching alone. Clinical Bottom Line: Foam rolling in conjunction with dynamic stretching may further improve an athlete’s agility and power output; however, little improvement has been observed with foam rolling in regard to athlete flexibility when compared with completing dynamic stretching programs alone. Strength of Recommendation: Inconsistent findings from 4 randomized controlled trials suggest there is Grade C evidence to support the inclusion of foam rolling in a dynamic warm-up.

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Low Back and Lower-Limb Muscle Performance in Male and Female Recreational Runners With Chronic Low Back Pain

Journal of Orthopaedic and Sports Physical Therapy ◽

10.2519/jospt.2015.5460 ◽

2015 ◽

Vol 45 (6) ◽

pp. 436-443 ◽

Cited By ~ 17

Author(s):

Congcong Cai ◽

Pui W. Kong

Keyword(s):

Low Back Pain ◽

Back Pain ◽

Chronic Low Back Pain ◽

Lower Limb ◽

Muscle Performance ◽

Low Back ◽

Lower Limb Muscle ◽

Limb Muscle ◽

Male And Female ◽

Recreational Runners

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Comparison between static and dynamic warm-up exercise regimes on lower limb muscle power

Health ◽

10.4236/health.2009.12019 ◽

2009 ◽

Vol 01 (02) ◽

pp. 117-120 ◽

Cited By ~ 1

Author(s):

Jose Shelton ◽

G. V. Praveen Kumar

Keyword(s):

Lower Limb ◽

Muscle Power ◽

Lower Limb Muscle ◽

Limb Muscle ◽

Warm Up

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Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults

Journal of Sport Rehabilitation ◽

10.1123/jsr.2016-0102 ◽

2017 ◽

Vol 26 (6) ◽

pp. 469-477 ◽

Cited By ~ 36

Author(s):

Hsuan Su ◽

Nai-Jen Chang ◽

Wen-Lan Wu ◽

Lan-Yuen Guo ◽

I-Hua Chu

Keyword(s):

Young Adults ◽

Muscle Strength ◽

Knee Flexion ◽

Peak Torque ◽

Knee Extension ◽

Static Stretching ◽

Acute Effects ◽

Warm Up ◽

Dynamic Stretching ◽

Foam Rolling

Context:Foam rolling has been proposed to improve muscle function, performance, and joint range of motion (ROM). However, whether a foam rolling protocol can be adopted as a warm-up to improve flexibility and muscle strength is unclear.Objectives:To examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching used as part of a warm-up on flexibility and muscle strength of knee flexion and extension.Design:Crossover study.Setting:University research laboratory.Participants:15 male and 15 female college students (age 21.43 ± 1.48 y, weight 65.13 ± 12.29 kg, height 166.90 ± 6.99 cm).Main Outcome Measures:Isokinetic peak torque was measured during knee extension and flexion at an angular velocity of 60°/second. Flexibility of the quadriceps was assessed by the modified Thomas test, while flexibility of the hamstrings was assessed using the sit-and-reach test. The 3 interventions were performed by all participants in random order on 3 days separated by 48–72 hours.Results:The flexibility test scores improved significantly more after foam rolling as compared with static and dynamic stretching. With regard to muscle strength, only knee extension peak torque (pre vs. postintervention) improved significantly after the dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged.Conclusions:Foam rolling is more effective than static and dynamic stretching in acutely increasing flexibility of the quadriceps and hamstrings without hampering muscle strength, and may be recommended as part of a warm-up in healthy young adults.

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Repeated Sprint Performances among Girls and Women

Asian Journal of Physical Education & Recreation ◽

10.24112/ajper.71254 ◽

2001 ◽

Vol 7 (1) ◽

pp. 55-60

Author(s):

Michael CHIA

Keyword(s):

Muscle Mass ◽

Lower Limb ◽

Lower Limb Muscle ◽

Limb Muscle ◽

Active Recovery ◽

Wingate Anaerobic Test ◽

Warm Up ◽

Recovery Interval ◽

The Third ◽

Anaerobic Test

LANGUAGE NOTE | Document text in English; abstract also in Chinese.The aim of the study was to compare between girls and women, the recovery of Wingate Anaerobic Test (WAnT) power after two prior sprints of 15-seconds' duration with a short active recovery interval in-between the sprints. Participants with written informed consent were 19 girls (age: 13.6±1.0yrs; body mass: 51.2±7.6kg & stature: 1.59±0.06m) and 21 women (age: 25.1±2.7yrs; body mass: 57.9±7.7kg & stature: 1.61±0.05m). Lower limb muscle mass was determined using a Dual-energy X-ray Absorptiometric (DXA) procedure. Following a standardized warm-up, each participant completed a series of three 15-second WAnTs, with each test separated by a 45-second active recovery interval. WAnT power variables were computed over 1-second time periods and were corrected for the inertia of the cycle ergometer (Monark 834E). Whole blood lactate concentrations (BL) were obtained immediately post warm-up and at three minutes after the completion of the third WAnT. Peak power (PP), expressed in watts per lower limb muscle mass (W. kg -1LLMM) were significantly greater in women than in girls in the first 15s WAnT (46.1±10.9 vs 37.4±2.3W.kg -1LLMM, p0.05). Girls were better able to replicate their power achieved in the first WAnT, in the third WAnT than women (mean of the differences ± standard deviation of the differences for PP: 84±47W vs 174±84W; MP: 81±45W vs 161+65W, p0.05), and at three minutes post exercise (9.2±1.2 vs. 8.4±1.3 mM.L-1, p >0.05) were not significantly different in girls and women.本文以溫蓋特無氧功率試驗(Wingate Anaerobic Test, WAnT)為研究方法，重複測定了少女和婦女15秒的無氧功率，旨在比較少女與婦女之間的無氧能力極其恢復。受試對象為19名少女(年齡：13.6±1.0歲；體重：51.2±7.6公斤；身高：1.59±0.06米）和21名婦女（年齡:25.1±2.7歲；體重：57.9±7.7公斤；身高：1.61±0.05米）。以雙光能X光吸收儀(DXA)測定受試者下肢的瘦體重。在標準化的準備活動之後，受試者在自行車測功儀(Monark 834E)上完成3次15秒最快速度的踏車運動，各次運動之間以45秒的活動性休息為間隔。在準備活動後即刻和第三次運動試驗后3分鐘采血測定血乳酸濃度。在首次15秒WAnT測試中，婦女組的最高功率(46.1±10.9瓦．公斤下肢瘦體重-1)明顯高于少女組(37.4±2.3瓦．公升-1肢瘦體重-1，p0.05)。第三次15秒運動試驗中，少女組的無氧功率明顯地較婦女組接近第一次WAnT測試中所達到的功率(p0.05)，分別為2.5±0.5毫克分子．升-1與1.9±0.5毫克分子．升-1及9.2±1.2毫克分子．升-1與8.4±1.3毫克分子．升-1。

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