Effect of foam rolling and static stretching on passive hip-flexion range of motion.
BACKGROUND
Many athletes report that foam rollers help release tension in their muscles, thus resulting in greater range of motion (ROM) when used before stretching. To date, no investigators have examined foam rollers and static stretching.


OBJECTIVE
To determine if foam rolling before static stretching produces a significant change in passive hip-flexion ROM.


METHODS
Controlled laboratory study.


METHODS
Research laboratory.


METHODS
40 subjects with less than 90° of passive hip-flexion ROM and no lower-extremity injury in the 6 mo before data collection.


METHODS
During each of 6 sessions, subjects' passive hip-flexion ROM was measured before and immediately after static stretching, foam rolling and static stretching, foam rolling, or nothing (control). To minimize accessory movement of the hip and contralateral leg, subjects lay supine with a strap placed across their hip and another strap located over the uninvolved leg just superior to the patella. A bubble inclinometer was then aligned on the thigh of the involved leg, with which subjects then performed hip flexion.


METHODS
Change in passive hip-flexion ROM from the preintervention measure on day 1 to the postintervention measure on day 6.


RESULTS
There was a significant change in passive hip-flexion ROM regardless of treatment (F3,17 = 8.06, P = .001). Subjects receiving foam roll and static stretch had a greater change in passive hip-flexion ROM compared with the static-stretch (P = .04), foam-rolling (P = .006), and control (P = .001) groups.


CONCLUSIONS
Our results support the use of a foam roller in combination with a static-stretching protocol. If time allows and maximal gains in hip-flexion ROM are desired, foam rolling the hamstrings muscle group before static stretching would be appropriate in noninjured subjects who have less than 90° of hamstring ROM.
Dept of Sport Sciences, Iowa Western Community College, Council Bluffs, IA.
Andrew R
AR
Mohr
Blaine C
BC
Long
Carla L
CL
Goad
D000293:Adolescent; D000328:Adult; D006621:Hip Joint / Q000502:physiology*; D006801:Humans; D052580:Muscle Stretching Exercises / Q000295:instrumentation* / Q000379:methods*; D009129:Muscle Tonus / Q000502:physiology*; D016059:Range of Motion, Articular / Q000502:physiology*; D055815:Young Adult