The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review.

The aim of this study was to systematically review the evidence on the outcomes of using different intensities of static stretching on range of motion (ROM) and strength. PubMed, Web of Science and Cochrane controlled trials databases were searched between October 2021 and February 2022 for studies that examined the effects of different static stretching intensities on range of motion and strength. Out of 6285 identified records, 18 studies were included in the review. Sixteen studies examined outcomes on ROM and four on strength (two studies included outcomes on both ROM and strength). All studies demonstrated that static stretching increased ROM; however, eight studies demonstrated that higher static stretching intensities led to larger increases in ROM. Two of the four studies demonstrated that strength decreased more following higher intensity stretching versus lower intensity stretching. It appears that higher intensity static stretching above the point of discomfort and pain may lead to greater increases in ROM, but further research is needed to confirm this. It is unclear if high-intensity static stretching leads to a larger acute decrease in strength than lower intensity static stretching.

Application of a Floss Band at Differing Pressure Levels: Effects at the Ankle Joint.

ABSTRACT: Galis, J and Cooper, DJ. Application of a floss band at differing pressure levels: Effects at the ankle joint. J Strength Cond Res 36(9): 2454-2460, 2022-The study aimed to examine the effects of different levels of pressure on ankle range of motion (ROM), strength, and power performance. A parallel-group design was used, and subjects were divided into 3 groups. After a warm-up and preintervention testing (ankle goniometry using a manual handheld goniometer and isokinetic dynamometry using a HUMAC NORM isokinetic dynamometer), subjects had underwrap (control) or a tissue flossing band, at 150 mm Hg (FLOSS 150 ) or 200 mm Hg (FLOSS 200 ) applied to one of their calves, followed by postintervention testing. Thirty university students participated and completed the testing in a university laboratory: dorsiflexion ROM (DFROM) and plantarflexion ROM (PFROM), peak torque, and power. A repeated-measures analysis of variance with Tukey post hoc showed no statistically significant differences ( p > 0.05) preintervention to postintervention between each group, except for DFROM in FLOSS 150 ( p < 0.05). Medium and small effect sizes preintervention to postintervention were associated with improvements of DFROM (0.61; 95% confidence interval [CI] 0.39-0.83) and dorsiflexion power (0.29; 95% CI -0.13 to 0.72), respectively, in FLOSS 150 , while the effect size of PFROM preintervention to postintervention was -0.35 (95% CI -0.85 to 0.15) in FLOSS 200 . Tissue flossing of the ankle joint may be a useful intervention for increasing dorsiflexion ROM and power, which can be useful for injury prevention, enhancing performance and improving functional ability; however, the potentially harmful effects of the technique should be considered.