Acute effects of resistance training at different range of motions on plantar flexion mechanical properties and force.

The effects obtained from resistance training depend on the exercise range of motion (ROM) performed. We aimed to examine the acute effects of different exercise ROM resistance training on the plantar flexor muscles. Eighteen healthy untrained male adults participated in three conditions: calf raises in 1) partial condition [final (short muscle length) partial ROM], 2) full condition (full ROM), and 3) control condition. The ankle dorsiflexion (DF) ROM, passive torque at DF ROM, passive stiffness of muscle-tendon unit, and maximal voluntary isometric contraction (MVC-ISO) torque were measured before and immediately after the interventions. There were significant increases in DF ROM, passive torque at DF ROM, and a decrease in MVC-ISO, but no significant interaction in passive stiffness. Post hoc test, DF ROM demonstrated moderate magnitude increases in the full condition compared to the partial (p = 0.023, d = 0.74) and control (p = 0.003, d = 0.71) conditions. Passive torque at DF ROM also showed moderate magnitude increases in the full condition compared to the control condition (p = 0.016, d = 0.69). MVC-ISO had a moderate magnitude decrease in the full condition compared to the control condition (p = 0.018, d=-0.53). Resistance training in the full ROM acutely increases joint ROM to a greater extent than final partial ROM, most likely due to stretch tolerance.

Is muscle stiffness a determinant for range of motion in the leg muscles?

Previous training studies with comprehensive stretching durations have reported that an increase in range of motion (ROM) can be related to decreases in muscle stiffness. Therefore, the purpose of this study was to analyze the association between the passive muscle stiffness of three muscle groups (triceps surae, quadriceps, hamstrings) to the respective joint ROM. Thirty-six healthy male soccer players volunteered in this study. After a standardized warm-up, the muscle stiffness was tested via shear wave elastography in six muscles (gastrocnemius medialis and lateralis, rectus femoris, semitendinosus, semimembranosus, and biceps femoris long head). The hip extension, hip flexion, and ankle dorsiflexion ROM were also assessed with a modified Thomas test, a sit and reach test, and a standing wall push test, respectively. We found significant moderate to large correlations between hip flexion ROM and muscle stiffness for the semimembranosus (rP = -0.43; P = 0.01), biceps femoris long head (rP = -0.45; P = 0.01), and overall hamstring stiffness (rP = -0.50; P < 0.01). No significant correlations were found for triceps surae (rP = -0.12; P = 0.51 to 0.67) and rectus femoris muscle stiffness (rP = 0.25; P = 0.14) with ankle dorsiflexion and hip extension ROM, respectively. We conclude that muscle stiffness is an important contributor to hip flexion ROM, but less important for hip extension or ankle joint ROM. Additional contributors to ROM might be tendon stiffness or stretch/pain tolerance.

Maximum strength and power as determinants of on-ice sprint performance in elite U16 to adult ice hockey players.

In ice hockey, speed strength is one of the major physical key performance indicators, which is significantly influenced by maximum strength. The objective of this study was to evaluate the age-dependent relationship of off-ice maximum strength and vertical jump performance with on-ice linear sprint performance, considering age and performance level. Ninety-one male youth and adult professional ice hockey players (age: 19.3 ± 5.49 years) were recruited and divided into four age groups: under 16, 18, 21 years old and professional elite players (Pro) (i.e., > 21 years). They were tested in maximal isometric strength, squat jump (loaded and unloaded), countermovement jump and on-ice sprint performance (15 m and 30 m linear sprint; 15 m flying linear sprint). Statistical analysis revealed that on-ice sprint performance correlated with isometric strength performance (r = |0.34|-|0.63|) and with off-ice jump performance (r = |0.61|-|0.77|) without an influence of age group or performance level. However, performance differed between age groups and performance level, the largest differences being found between the youngest age group (U16) and the Pro group (g = 0.966-3.281). The present study shows that maximum strength influences on-ice sprint performances in ice hockey players, as well as performance differences between age groups and professional players. Strength and jumping performance should therefore be included in regular performance testing in ice hockey. Since performance differences are observed for almost all strength and speed-strength performances of the youth teams to the Pros, training of these variables is strongly recommended to improve in the transition phase from junior to elite level.

Comparison of the effects of different foam rolling durations on knee extensors function.

Foam rolling (FR) intervention has recently attracted attention in sports and rehabilitation settings. However, the effects of FR using different rolling durations have not been fully clarified. Thus, this study focused on FR durations and examined the acute and prolonged (i.e., 20-min; 40-min, 60-min) effects of different FR intervention durations on maximal voluntary concentric contractions (MVC-CON), knee flexion range of motion (ROM), pain pressure threshold (PPT), and tissue hardness. The participants were 10 male university students (22.5 ± 1.0 years), and the target muscles were the dominant leg knee extensors. Three sets of 60-seconds FR interventions were performed in the randomized crossover trials in each condition. The three intervention conditions were fast (1 rolling/2 s, 30-repetition × 3 sets, 90 repetitions), medium (1 rolling/6 s, 10-repetition × 3 sets, 30 repetitions), and slow speed (1 rolling/12 s, 5-repetition × 3 sets, 15 repetitions). Before as well as immediately, 20-min, 40-min, and 60-min after the interventions, MVC-CON, ROM PPT, and tissue hardness were measured. The results showed no interaction effect in the acute effect but a main effect of time for all variables (p < 0.05). Also, no interaction was observed in prolonged effect, but main effects of time were observed in knee flexion ROM, PPT, and tissue hardness (p < 0.01) but not for MVC-CON. Post-hoc tests showed significant PPT (p < 0.05) and knee flexion ROM (p < 0.01) increases up to 20- and 60-minutes respectively after all interventions. Tissue hardness was significantly (p < 0.01) decreased up to 60-minutes after all interventions. This study showed that the FR intervention changed ROM, PPT, tissue hardness, and MVC-CON regardless of rolling duration and that the effects persisted up to 20-60 minutes.

Comparison of acute and prolonged effects of short-term foam rolling and vibration foam rolling on the properties of knee extensors.

Recently, Foam Rolling (FR) and Vibration Foam Rolling (VFR) have attracted attention in sports and rehabilitation fields. Previous studies have shown that FR and VFR acute interventions effectively increase the range of movement (ROM) and decrease tissue hardness. For application to sports and rehabilitation, it is necessary to compare the acute and prolonged effects of short duration FR and VFR. Therefore, this study aimed to compare and investigate the acute and prolonged (15 minutes) effects of short duration (30-s) FR and VFR interventions on knee extensors. The subjects were 14 male university students (22.4 ± 1.0 years old), in which the knee extensors of the dominant leg were tested. In a cross-over trial, 30-s of FR or VFR were performed with 2-s rolling of the anterior thigh (15 rolls). The frequency of VFR was 35 Hz. Measurements included knee flexion ROM, pain pressure threshold (PPT), tissue hardness, and countermovement jump height. The results of this study showed no interaction effects for all variables, but main time effects were observed for knee flexion ROM, PPT, and tissue hardness. Post-hoc tests showed that knee flexion ROM increased up to 10 minutes after the intervention. PPT significantly increased, and tissue hardness significantly decreased up to 15 minutes after intervention. This study showed that 30-s FR and VFR interventions effectively increased ROM, PPT, and decreased tissue hardness. The effects were prolonged up to 10-15 minutes after the intervention. The results of this study show no advantage of VFR over FR with acute short-term interventions.

The Acute Effect of Percussive Massage Intervention with and without Heat Application on Plantar Flexor Muscles' Passive and Active Properties.

Recently, percussive massage (PM) intervention using a handheld percussive massage device, namely a massage gun, has been used as an easy way to perform vibration functions. Additionally, a product has been developed that allows PM intervention and heat application to be performed simultaneously. Thus, this study aimed to compare the acute effects of PM intervention with and without heat application on dorsiflexion (DF) range of motion (ROM), passive stiffness, and muscle strength in the gastrocnemius muscle. Fifteen healthy young men (20.9 ± 0.2 years) participated in this study. We measured the DF ROM, passive torque at DF ROM (an indicator of stretch tolerance), passive stiffness, and maximum voluntary isometric contraction (MVIC) torque of the plantar flexor muscles before and immediately after 120 seconds PM intervention with and without heat application. The results showed that PM intervention with and without heat application significantly increased DF ROM and passive torque at DF ROM and decreased passive stiffness, not MVIC torque. These results suggest that PM intervention increased ROM and decreased passive stiffness regardless of the presence or absence of the heat application.

The Duration of Non-Local Muscle Fatigue Effects.

Non-local muscle fatigue (NLMF) refers to a transient decline in the functioning of a non-exercised muscle following the fatigue of a different muscle group. Most studies examining NLMF conducted post-tests immediately after the fatiguing protocols, leaving the duration of these effects uncertain. The aim of this study was to investigate the duration of NLMF (1-, 3-, and 5-minutes). In this randomized crossover study, 17 recreationally trained participants (four females) were tested for the acute effects of unilateral knee extensor (KE) muscle fatigue on the contralateral homologous muscle strength, and activation. Each of the four sessions included testing at either 1-, 3-, or 5-minutes post-test, as well as a control condition for non-dominant KE peak force, instantaneous strength (force produced within the first 100-ms), and vastus lateralis and biceps femoris electromyography (EMG). The dominant KE fatigue intervention protocol involved two sets of 100-seconds maximal voluntary isometric contractions (MVIC) separated by 1-minute of rest. Non-dominant KE MVIC forces showed moderate and small magnitude reductions at 1-min (p < 0.0001, d = 0.72) and 3-min (p = 0.005, d = 0.30) post-test respectively. The KE MVIC instantaneous strength revealed large magnitude, significant reductions between 1-min (p = 0.021, d = 1.33), and 3-min (p = 0.041, d = 1.13) compared with the control. In addition, EMG data revealed large magnitude increases with the 1-minute versus control condition (p = 0.03, d = 1.10). In summary, impairments of the non-exercised leg were apparent up to 3-minutes post-exercise with no significant deficits at 5-minutes. Recovery duration plays a crucial role in the manifestation of NLMF.

The acute effect of roller massager on knee joint range of motion and muscle pain in older adults with total knee arthroplasty.

OBJECTIVES: Older adults with total knee arthroplasty (TKA) have a limited range of knee joint motion due to pain and stiffness. A roller massager (RM) has recently been suggested to decrease pain and increase joint range of motion (ROM). Therefore, this study aimed to investigate the acute effect of RM intervention on pain and knee joint ROM in older adults with TKA in the second postoperative week. METHODS: The participants were 23 patients (76.3±5.4 years) who had undergone TKA for knee OA. The degree of pain during the ROM measurements was measured using the visual analog scale before and immediately after the RM intervention. The RM intervention was performed on the thigh's lateral, central, and medial parts for three sets of 60 s using an RM. RESULTS: RM intervention could significantly increase knee flexion ROM (p<0.01, d=0.41, Δchange: 4.1±3.2°) and decrease pain during the knee ROM measurements (p<0.01, d=-0.53, Δchange: -11.9±21.0). CONCLUSIONS: The three sets of 60-s RM intervention significantly increased knee flexion ROM and reduced pain in older adults with TKA in the second postoperative week. These results show that RM intervention is an effective tool for treating stiffness and pain after TKA.

Long-term static stretching can decrease muscle stiffness: A systematic review and meta-analysis.

Stretch training increases the range of motion of a joint. However, to date, the mechanisms behind such a stretching effect are not well understood. An earlier meta-analysis on several studies reported no changes in the passive properties of a muscle (i.e., muscle stiffness) following long-term stretch training with various types of stretching (static, dynamic, and proprioceptive neuromuscular stretching). However, in recent years, an increasing number of papers have reported the effects of long-term static stretching on muscle stiffness. The purpose of the present study was to examine the long-term (≥2 weeks) effect of static stretching training on muscle stiffness. PubMed, Web of Science, and EBSCO published before December 28, 2022, were searched and 10 papers met the inclusion criteria for meta-analysis. By applying a mixed-effect model, subgroup analyses, which included comparisons of sex (male vs. mixed sex) and type of muscle stiffness assessment (calculated from the muscle-tendon junction vs. shear modulus), were performed. Furthermore, a meta-regression was conducted to examine the effect of total stretching duration on muscle stiffness. The result of the meta-analysis showed a moderate decrease in muscle stiffness after 3-12 weeks of static stretch training compared to a control condition (effect size = -0.749, p < 0.001, I2 = 56.245). Subgroup analyses revealed no significant differences between sex (p = 0.131) and type of muscle stiffness assessment (p = 0.813). Moreover, there was no significant relationship between total stretching duration and muscle stiffness (p = 0.881).

Remote effects of a 7-week combined stretching and foam rolling training intervention of the plantar foot sole on the function and structure of the triceps surae.

It is known that a single bout of foam rolling (FR) or stretching can induce changes in range of motion (ROM) and performance in non-directly adjoining areas of the dorsal chain (i.e., remote effects). However, to date, it is not known if such effects exist following long-term interventions. Thus, the purpose of this study was to investigate the remote effects of a 7-week combined stretching and FR training intervention of the plantar foot sole. Thirty-eight recreational athletes were randomly assigned to either an intervention (n = 20) or control (n = 18) group. The intervention group performed stretching and FR exercises of the plantar foot sole for 7 weeks. Before and after the intervention, the dorsiflexion ankle ROM, passive resistive torque at maximum angle (PRTmax) and at a fixed angle, as well as maximum voluntary isometric contraction (MVIC) torque, were measured with a dynamometer. Gastrocnemius medialis and lateralis stiffness was assessed with shear wave elastography. The results showed no interaction effect for any of the parameters. There was a time effect indicating an increase in MVIC and PRTmax, which was more pronounced in the intervention group (+ 7.4 (95% CI 2.5-12.4), + 4.5 (95% CI - 0.2-9.2)) than the control group (+ 3.6 (95% CI - 1.4-8.6), + 4.0 (95% CI - 2.2 to 10.2)). The results indicate no or minor remote effects of combined stretching and FR of the foot sole in the ankle joint. Potential non-significant changes in ROM were accompanied with an increase in stretch tolerance, but not with changes in muscle structure.

The contralateral effects of foam rolling on range of motion and muscle performance.

A single bout of foam rolling (FR) can acutely increase joint range of motion (ROM) without detrimental effects on subsequent muscle performance. Similarly, long-term FR training can increase ROM, while muscle performance seems to be unaffected. Although the acute and long-term effects of FR on the treated muscle are understood, the impact of FR on the contralateral side is not well known. Therefore, this scoping review aims to summarize the current evidence on the acute and long-term effect of FR on the ipsilateral limb on ROM and muscle performance (i.e., maximum force, rate of force development, jump height) for the contralateral (non-treated) limb. Potential explanatory mechanisms are also discussed. There is evidence that a single bout of FR on the ipsilateral limb increases ROM of the contralateral limb; however, evidence is limited for long-term effects. The most likely mechanism for contralateral ROM increases is a reduced perception of pain. With regard to isolated muscle contractions, no changes in muscle performance (i.e., maximum voluntary isometric contraction, maximum voluntary dynamic contraction) were found in the contralateral limb after a single bout of FR on the ipsilateral limb. Notably, only one study reported large impairments in rate of force development of the contralateral limb following FR on the ipsilateral leg, possibly due to decreased motor unit recruitment. Furthermore, to date there are only two studies examining the long-term FR training of the ipsilateral limb on performance (i.e., maximal strength and jump performance) which reported moderate improvements. Although, trivial to very large changes on a variety of parameters were found in this study, the functional and practical relevance of our findings should be interpreted with caution.

Corticospinal excitability and reflex modulation in a contralateral non-stretched muscle following unilateral stretching.

PURPOSE: Muscle stretching effect on the range of motion (ROM) and force deficit in non-stretched muscle, and the underlying mechanisms, is an ongoing issue. This study aimed to investigate crossover stretching effects and mechanisms on the plantar flexor muscles. METHODS: Fourteen recreationally active females (n = 5) and males (n = 9) performed six sets of 45-s static stretching (SS) (15-s recovery) to the point of discomfort of the dominant leg (DL) plantar flexors or control (345-s rest). Participants were tested for a single 5-s pre- and post-test maximal voluntary isometric contraction (MVIC) with each plantar flexor muscle and were tested for DL and non-DL ROM. They were tested pre- and post-test (immediate, 10-s, 30-s) for the Hoffman (H)-reflex and motor-evoked potentials (MEP) from transcranial magnetic stimulation in the contralateral, non-stretched muscle. RESULTS: Both the DL and non-DL-MVIC force had large magnitude, significant (↓10.87%, p = 0.027, pƞ2 = 0.4) and non-significant (↓9.53%, p = 0.15, pƞ2 = 0.19) decreases respectively with SS. The SS also significantly improved the DL (6.5%, p < 0.001) and non-DL (5.35%, p = 0.002) ROM. The non-DL MEP/MMax and HMax/MMax ratio did not change significantly. CONCLUSION: Prolonged static stretching improved the stretched muscle's ROM. However, the stretched limb's force was negatively affected following the stretching protocol. The ROM improvement and large magnitude force impairment (statistically non-significant) were transferred to the contralateral muscles. The lack of significant changes in spinal and corticospinal excitability confirms that the afferent excitability of the spinal motoneurons and corticospinal excitability may not play a substantial role in non-local muscle's ROM or force output responses.

The Combined Effect of Static Stretching and Foam Rolling With or Without Vibration on the Range of Motion, Muscle Performance, and Tissue Hardness of the Knee Extensor.

ABSTRACT: Nakamura, M, Konrad, A, Kasahara, K, Yoshida, R, Murakami, Y, Sato, S, Aizawa, K, Koizumi, R, and Wilke, J. The combined effect of static stretching and foam rolling with or without vibration on the range of motion, muscle performance, and tissue hardness of the knee extensor. J Strength Cond Res 37(2): 322-327, 2023-Although the combination of static stretching (SS) and foam rolling (FR) is frequently used for warm-up in sports, the effect of the intervention order is unclear. This study compared mechanical tissue properties, pain sensitivity, and motor function after SS and FR (with and without vibration) performed in different orders. Our randomized, controlled, crossover experiment included 15 healthy male subjects (22.5 ± 3.3 years) who visited the laboratory 5 times (inactive control condition, FR + SS, FR vibration + SS, SS + FR, and SS + FR vibration ) with an interval of ≥48 hours. In each session, subjects completed three 60-second bouts of FR and SS, targeting the anterior thigh. Pressure pain threshold, tissue hardness, knee flexion range of motion (ROM), maximal voluntary isometric (MVC-ISO), and concentric (MVC-CON) torque, as well as countermovement jump height, were determined before and after the intervention. All interventions significantly ( p < 0.01) increased knee flexion ROM ( d = 0.78, d = 0.87, d = 1.39, and d = 0.87, respectively) while decreasing tissue hardness ( d = -1.25, d = -1.09, d = -1.18, and d = -1.24, respectively). However, MVC-ISO torque was significantly reduced only after FR + SS ( p = 0.05, d = -0.59). Our results suggest that SS should be followed by FR when aiming to increase ROM and reduce tissue hardness without concomitant stretch-induced force deficits (MVC-ISO, MVC-CON, and countermovement jump height). Additionally, adding vibration to FR does not seem to affect the magnitude of changes observed in the examined outcomes.

The comparison between foam rolling either combined with static or dynamic stretching on knee extensors' function and structure.

Static stretching (SS) and dynamic stretching (DS) in combination with foam rolling (FR) have been attracting attention as warm-up routines in sports. However, the combined and intervention order effects of SS or DS and FR on flexibility, muscle strength, and jump performance are still unclear. Therefore, this study aimed to compare the combined effects of FR and SS or DS with the various intervention orders (i.e., SS + FR, DS + FR, FR + SS, DS + FR) on the function and properties of the knee extensors. Using a crossover, random allocation design, 17 male university students (21.0 ± 1.1 y) performed four conditions combining FR and SS or DS. The measurement included knee flexion range of motion (ROM), pain pressure threshold (PPT), tissue hardness, maximum voluntary isometric contraction (MVC-ISO), maximum voluntary concentric contraction (MVC-CON) torque, and single-leg countermovement jump (CMJ) height of the knee extensors. All interventions significantly (p < 0.01) increased knee flexion ROM (SS + FR: d = 1.29, DS + FR: d = 0.45, FR + SS: d = 0.95, FR + DS: d = 0.49), and significantly (p < 0.01) decreased tissue hardness (SS + FR: d = -1.11, DS + FR: d = -0.86, FR + SS: d = -1.29, DS + FR: d = -0.65). There were no significant changes in MVC-ISO, MVC-CON, and CMJ height in all conditions, but a near significant, small magnitude (p = 0.056, d = -0.31) decrease of MVC-ISO was observed in the FR + SS condition. Our results showed that all the combinations of SS or DS and FR effectively decreased tissue hardness and increased ROM without decreasing muscle strength. Also, effect sizes indicated the largest increase in ROM and decrease in tissue stiffness after SS + FR without decreasing muscle strength and jump performance.

The Acute Effects of Pectoralis Major Foam Ball Rolling on Shoulder Extension Range of Motion, Isometric Contraction Torque, and Muscle Stiffness.

Although it is well known that foam rolling (FR) of the lower extremities can increase the range of motion (ROM) of a joint while likely having no detrimental effect on muscle performance, to date, this is not clear if this is the case for the upper body. Therefore, the purpose of this study was to analyze the effects of a 2-min FR intervention of the pectoralis major (PMa) muscle on muscle stiffness of the PMa, shoulder extension ROM, and maximal voluntary isometric contraction (MVIC) peak torque. Thirty-eight (n = 15 females) healthy, physically active participants were randomly assigned to either an intervention (n = 18) or a control group (n = 20). The intervention group performed a 2-min foam ball rolling (FBR) intervention of the PMa muscle (FB-PMa-rolling), while the control group rested for 2 min. Before and after the intervention, muscle stiffness of the PMa was measured with shear wave elastography, while shoulder extension ROM was recorded with a 3D-motion capture system, and shoulder flexion MVIC peak torque was measured with a force sensor. MVIC peak torque decreased in both groups (time effect: p = 0.01; η2 = 0.16), without any difference between groups (interaction effect: p = 0.49, η2 = 0.013). ROM (p = 0.24; η2 = 0.04) and muscle stiffness (FB-PMa-rolling p = 0.86; Z = -0.38; control group p = 0.7, Z = -0.17) did not change due to the intervention. The lack of changes in ROM and muscle stiffness following the FBR intervention might be explained by the small area of applied pressure with the FBR on the PMa muscle. Moreover, the decrease in MVIC peak torque is likely more related to the uncommon test situation of the upper limbs, rather than the FBR intervention itself.

The Relationship Between Lower Limb Passive Muscle and Tendon Compression Stiffness and Oxygen Cost During Running.

Studies have reported that a stiff triceps surae muscle and tendon-aponeurosis and also a more compliant quadriceps muscle and tendon-aponeurosis, are related to lower oxygen cost during running. However, to date, no study has investigated in a single experiment how oxygen cost during running is related to the stiffness of the free tendons (Achilles tendon, patellar tendon) and all the superficial muscles of two major muscle groups for running (i.e., quadriceps, triceps surae). Thus, 17 male trained runners/triathletes participated in this study and visited the laboratory on three occasions. On the first day, the participants were familiarized with the tests. On the second day, the passive compression stiffness of the triceps surae muscle (i.e., gastrocnemii), Achilles tendon, quadriceps muscle (i.e., vastii, rectus femoris), and patellar tendon was non-invasively measured using a digital palpation device (MyotonPRO). In addition, an incremental test was applied to test the VO2max of the participants. Thereafter, in the third visit, after at least 48-h of rest, participants performed a 15-min run on the treadmill with a speed reflecting a velocity of 70% VO2max, to assess oxygen costs during running. The Spearman correlation showed a significant negative correlation between passive Achilles tendon compression stiffness and running oxygen consumption, with a large effect size (rρ = -0.52; CI (95%) -0.81 to -0.33; P = 0.03). Moreover, no further significant relationship between oxygen cost during running and the passive compression stiffness of the quadriceps muscle and patellar tendon, as well as the triceps surae muscle, was detected. The significant correlation indicates that a stiffer passive Achilles tendon can lead to a lower oxygen cost during running. Future studies will have to test the causality of this relationship with training methods such as strength training that are able to increase the Achilles tendon stiffness.

Acute Effects of Different Foam Roller Intervention Techniques on Knee Extensors.

The usefulness of Foam Roller (FR) even without a rolling stimulus (e.g., static compression with or without dynamic joint movements) has been recently demonstrated; however, the different effects of these methods remain unclear. Thus, this study aimed to compare and investigate the effects of such FR intervention methods on knee extensors. The dominant knee extensors of 20 male university students were investigated using the following four conditions: control (CON), FR with rolling (FR_rolling), FR with static compression (FR_SC), and FR with static compression + dynamic movement of the knee joint (FR_DM). FR_SC was intervened to compress the muscle belly of the knee extensors. FR_DM involved knee flexion and extension while maintaining the FR_SC condition. Knee flexion ROM, pain pressure threshold (PPT), tissue hardness, and countermovement jump (CMJ) height were outcome variables; they were compared before and immediately after the intervention. The results of this study showed that knee flexion ROM was significantly (p < 0.01) increased in FR_rolling (d = 0.38), FR_SC (d = 0.28), and FR_DM (d = 0.64). Tissue hardness was significantly (p < 0.01) decreased in FR_rolling (d = -0.55), FR_SC (d = -0.28), and FR_DM (d = -0.42). A main effect of time (p < 0.01) was observed in knee flexion ROM, PPT, and tissue hardness, but no change in CMJ was observed. The results of this study suggested that clinicians and athletes could choose any method they like as a warm-up routine.

Acute and Long-Term Effects of Static Stretching on Muscle-Tendon Unit Stiffness: A Systematic Review and Meta-Analysis.

Static stretching can increase the range of motion of a joint. Muscle-tendon unit stiffness (MTS) is potentially one of the main factors that influences the change in the range of motion after static stretching. However, to date, the effects of acute and long-term static stretching on MTS are not well understood. The purpose of this meta-analysis was to investigate the effects of acute and long-term static stretching training on MTS, in young healthy participants. PubMed, Web of Science, and EBSCO published before January 6, 2023, were searched and finally, 17 papers were included in the meta-analysis. Main meta-analysis was performed with a random-effect model and subgroup analyses, which included comparisons of sex (male vs. mixed sex and female) and muscle (hamstrings vs. plantar flexors) were also performed. Furthermore, a meta-regression was conducted to examine the effect of total stretching duration on MTS. For acute static stretching, the result of the meta-analysis showed a moderate decrease in MTS (effect size = -0.772, Z = -2.374, 95% confidence interval = -1.409 - -0.325, p = 0.018, I2 = 79.098). For long-term static stretching, there is no significant change in MTS (effect size = -0.608, Z = -1.761, 95% CI = -1.284 - 0.069, p = 0.078, I2 = 83.061). Subgroup analyses revealed no significant differences between sex (long-term, p = 0.209) or muscle (acute, p =0.295; long-term, p = 0.427). Moreover, there was a significant relationship between total stretching duration and MTS in acute static stretching (p = 0.011, R2 = 0.28), but not in long-term stretching (p = 0.085, R2 < 0.01). Whilst MTS decreased after acute static stretching, only a tendency of a decrease was seen after long-term stretching.

Comparison of Isolated or Combined Static Stretching and Foam Rolling on Knee Extensors' Function.

Static stretching (SS), foam rolling (FR), and a combination of both are used as warm-ups for sports and training. However, no reports have compared or examined the warm-up effects of short-term interventions (i.e., 30-s). Therefore, this study was designed to compare and examine the effects of short-term SS, FR, and SS+FR on knee extensors. The dominant knee extensors of 14 male university students (22.0 ± 1.3 years old) were tested. Five conditions were randomized: 60-s SS, 60-s FR, 30-s SS+ 30-s FR, 30-s SS, and 30-s FR to examine differences in intervention method, duration, and combined. The measures were knee flexion range of motion (ROM), pain pressure threshold (PPT), tissue hardness, maximum voluntary contraction-isometric (MVC-ISO), and MVC-concentric (MVC-CON) torques, measured before and after the intervention. Knee flexion ROM (d = 0.40, d = 0.59, d = 0.54, d = 0.59, d = 0.52 respectively) and PPT (d = 0.77, d = 0.60, d = 0.90, d = 0.74, d = 0.52, respectively) were significantly increased (p < 0.01), and tissue hardness (d = -0.79, d = -0.63, d = -0.53, d = -0.59, d = -0.72, respectively) was significantly decreased (p < 0.01) in all conditions. However, MVC-ISO decreased significantly (p < 0.01) in the 60-s SS and 30-s SS conditions but did not affect MVC-CON in all conditions. The results of this study revealed that SS, FR, and SS+FR interventions for a short-term as a warm-up before exercise were effective in increasing ROM, PPT, and decreasing tissue hardness. However, SS intervention with more than 30-s on the knee extensors decreased muscle strength, so short-term FR intervention is recommended when the goal is to increase ROM while maintaining both MVC-ISO and MVC-CON torques. Similarly, a short-term FR intervention after a short-term SS can eliminate the effect of strength impairments.

Time-Course Changes in Dorsiflexion Range of Motion, Stretch Tolerance, and Shear Elastic Modulus for 20 Minutes of Hot Pack Application.

The application of thermal agents via hot packs is a commonly utilized method. However, the time-course changes in the range of motion (ROM), stretch sensation, shear elastic modulus, and muscle temperature during hot pack application are not well understood. This study aimed to investigate the time-course changes in these variables during a 20-minute hot pack application. Eighteen healthy young men (21.1 ± 0.2 years) participated in this study. We measured the dorsiflexion (DF) ROM, passive torque at DF ROM (an indicator of stretch tolerance), and shear elastic modulus (an indicator of muscle stiffness) of the medial gastrocnemius before and every 5 minutes during a 20-minute hot pack application. The results showed that hot pack application for ≥5 minutes significantly (p < 0.01) increased DF ROM (5 minutes: d = 0.48, 10 minutes: d = 0.59, 15 minutes: d = 0.73, 20 minutes: d = 0.88), passive torque at DF ROM (5 minutes: d = 0.71, 10 minutes: d = 0.71, 15 minutes: d = 0.82, 20 minutes: d = 0.91), and muscle temperature (5 minutes: d = 1.03, 10 minutes: d = 1.71, 15 minutes: d = 1.74, 20 minutes: d = 1.66). Additionally, the results showed that hot pack application for ≥5 minutes significantly (p < 0.05) decreased shear elastic modulus (5 minutes: d = 0.29, 10 minutes: d = 0.31, 15 minutes: d = 0.30, 20 minutes: d = 0.31). These results suggest that hot pack application for a minimum 5 minutes can increase ROM and subsequently decrease muscle stiffness.