Foam Rolling vs. PNF Stretching

Daniel Junker and Thomas Stöggl from the University of Salzburg in Austria set out to test the effectiveness of foam rolling versus contract-relax proprioceptive neuromuscular facilitation (PNF) stretching. PNF stretching was developed by Henry Kabat. The idea behind it is that it fools the body’s stretch reflex, which usually protects the muscle from stretching too far. By flexing a muscle and then letting it relax, you can get deeper into the stretch.

The idea behind PNF stretching is that it fools the body in order to allow you a deeper stretch.

Another example is to load a bar with a heavier weight than you could deadlift and perform an isometric hold to activate the hamstring muscles. Then immediately release and go into a toe touch. You should be able to reach further than if you did a toe touch without the contraction (technically, this is a subtype of PNF, called post-isometric relaxation or PIR).

What They Did

The researchers gathered forty recreationally active male athletes and randomly assigned them to one of three groups:

1. Foam rolling
2. PNF stretching
3. Control

The participants were tested before and after the twelve-session intervention. The testing consisted of the stand-and-reach test, frequently thought to measure hamstring flexibility (there is some controversy on the validity of the test as spinal flexion also plays a role).

The intervention consisted of three sessions a week for four weeks (the control group had no intervention, rather they only did the testing). Foam rolling was focused on the hamstrings and participants spent around ninety seconds on each leg. The PNF group sat in the stretching position until it was uncomfortable, and they then contracted the hamstring by pulling on a rope for six seconds. After contraction, they relaxed further into the stretch (for ten seconds). They repeated this pattern three times.

In the study, the participants used the foam roller on the hamstring muscles.

What They Found

The researchers found that both the foam rolling and PNF groups showed improvement in flexibility, but the control group did not. The PNF group and the foam rolling groups did not seem to differ in how much they improved.

Critique of the Research

Last week, I critiqued an article and one of my criticisms was the small sample size. This article also suffers from the same problem and it can be seen in the graph. The authors did not include the graph, that is my creation, and they might not have included it as it shows a problem that occurs when working with a small sample size.

“The take-home from this article is that both methods work. I just wish we learned which works better so we could be more effective with our time.”

The problem is group equivalency. The groups do not begin the study out at the same ability (as sample sizes get bigger, this issue usually disappears). It is a problem because groups that do not start out equally may have differential treatment effects. Specifically, the PNF group already has greater flexibility on the reach test. A more flexible (or less flexible) group might benefit from one intervention over another. Maybe people who have been stretching for a while could use foam rolling to release knotted muscles and stretch a greater distance. This bias affects our confidence in the results.

In future research, the authors might also choose to compare other methods for flexibility, other intervention time intervals (multiple sessions versus one long), and different muscle groups (different techniques might be better suited for different muscles).

The results of the study suggest we may have to stay a bit longer in foam roller purgatory.

What the Research Means

The take-home from this article is that both methods work. I just wish we learned which works better so we could be more effective with our time. Flaws in this research and inconclusive results do not point to one method being superior, but that does not mean they are equal.

Foam rolling has purposes other than facilitating flexibility. It is a recovery tool that provides a means for self-massage. Thus, this article only looked at one purpose of foam rolling. There might be better techniques to build flexibility, but you might give up some other features of foam rolling. For now, we may have to stay a bit longer in foam roller purgatory.

More Like This:

• Science Says Foam Rolling Increases ROM and Does Not Decrease Strength
• Does Foam Rolling Really Work?
• Your IT Band Is Not the Enemy (But Maybe Your Foam Roller Is)
• New on Breaking Muscle Today

References:

1. Junker, Daniel, and Thomas Stöggl. “The Foam Roll as a Tool to Improve Hamstring Flexibility” Journal of Strength and Conditioning Research, May 2015, 1. doi:10.1519/JSC.0000000000001007.

Photo 1 courtesy of CrossFit Impulse.

Photo 3 by Roger Mommaerts via Wikimedia Commons.

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The benefits of self-myofascial release are pretty indisputable at this point, but I will confess I’ve always been guilty of foam roller negligence. It’s a simple practice, but when I’m at the gym I always find myself bolting out the door without allowing time for the poor foam rollers in the corner. However, after receiving the Gaiam Muscle Therapy foam roller to review, I can say foam rolling has become a regular activity.

The first thing I noticed about this roller was the difference in size from the rollers I was used to. I had only worked with a 36” roller before I received this product. The Muscle Therapy roller is only 18” long, so for some people it might not be as comfortable or versatile as a longer roller. I actually liked the smaller size, which was perfect for rolling my glutes, IT band, and hamstrings after running.

Ideally, you would probably want to have both a 36” roller and this roller to really get the most out of your foam rolling routine. People who have a broader upper body might also have a hard time getting the most benefit from an 18” roller. My husband likes using this one for his legs but not so much for the upper body. However, I have a pretty slight frame, so it is the perfect size for me.

The size of the roller also makes it more convenient for car travel and everyday storage. We brought it on our summer vacation and it was easy to just stick the roller in the back of the trunk of our car since it is so short and compact. At home, we keep it in the corner by our couch and I like to use it while we watch movies. It has held up pretty well despite all the use it gets and the long trip in our car.

In terms of firmness, I thought this foam roller was a bit soft at first compared to other rollers I had used before. It’s certainly not one of the more hardcore rollers out there, but I was pleased with the level of firmness. I would recommend it especially for people who are new to foam rolling, due to both the smaller size and firmness level.

My only minor complaint about this product is the DVD that came with it. Although the instruction in the DVD was good, a lot of viewers might find it hard to do some of the exercises in the video, which are easier done with a longer foam roller. It would be much more helpful to have a video that demonstrates exercises for this specific foam roller, since the size does make a difference.

Overall, I’m glad to have this roller and use it daily. If you find yourself neglecting the foam rollers at the gym, do yourself a favor and get one or more for home use. This product is an affordable and effective basic roller to start off your collection.

The Gaiam 18″ Muscle Therapy Foam Roller is available at Gaiam.com.

The post Product Review: Gaiam 18″ Muscle Therapy Foam Roller appeared first on Breaking Muscle.

Foam rolling has grown in popularity exponentially in the past few years as a way for runners, CrossFit athletes, and millions of others to provide self-care. Foam rollers are now a part of huge health clubs, personal training studios, and home equipment for your average person.

However, when you travel it’s hard to take some bulky products with you. In the past I would pack my GRID Roller in the bottom of my suitcase and fill the inside with t-shirts and socks to save space. It worked, but was always a bit of a hassle to get it out and repack at the end of a trip. I simplified this by bringing either the Trigger Point therapy massage balls or a lacrosse ball. These work well for some applications, but don’t have the same rejuvenating power and size to get some serious work done on lats or quads.

Recently I did a review on the four best self-myofascial release products on the market. Trigger Point Therapy was of course on the list, with their Ultimate 6 Kit and GRID Foam Roller. Since then, I was given the opportunity to use and review the GRID Mini. Initially, I was skeptical. Would a roller this small actually be useful and provide the same benefits as my full-size roller? Is it big enough for my legs? Is it possible to use it to roll my back? That just seems uncomfortable and like I would fall off.

After a three-mile run I took it out my GRID Mini Roller to work on my quads and IT bands, as they tend to get tight from sitting too long during the workday. At first it took a bit more attention to make sure the roller was in the right place, but then I found a good knot, one of those where you feel like your muscle is a steel cable. I discovered a unique benefit of the GRID Mini. Since the roller is only five inches tall with five inches of surface to roll on, my legs slightly hung over the side of the roller, creating even more pressure than the original GRID roller.

Typically I use a foam roller for upper legs, back, and lats. I will use either the Trigger Point Calfballer or The Stick for calves and tibia. For forearms, triceps, and biceps I use Voodoo bands, and a Theracane for traps/neck. With this in mind I tested the GRID Mini primarily on these areas, but also used it on calves, triceps, chest, and neck.

Clearly I can’t bring my entire gym bag of goodies on the road, and I travel almost every weekend. At this point, the Mini is my number one travel companion, usually accompanied by a few lacrosse balls. If you are looking for a travel roller this is the best product. If you want a roller to use at home or the gym go ahead and buy a half- or full-length roller.

I wish the price was a bit lower for the size of the product, or that there was a discounted combo for both the full-size and Mini. Nevertheless, the Mini is a great product and does exactly what it says it does. I carry a laptop bag with me most places I go and it clips right through the shoulder strap. With its small size I forget it’s there sometimes, until I get the stare from a stranger who hasn’t been introduced to the wonderful world of foam rolling.

The GRID Mini is available for $24.99 at TPTherapy.com.

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The study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. Then he foam rolled for two minutes on his quadriceps, seeking to put his entire body weight on the foam roller. After he returned from the pain cave of foam rolling, his strength was retested.

Researchers found that the foam rolling did not impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees. That is huge.

Foam rolling works by returning your muscles and soft tissue to their native form. Exercise, injury, and the rigors of life can cause knots that restrict mobility and performance. By smashing those knots and allowing soft tissue to operate correctly again, foam rolling increases range of motion and improves workout performance. The study recommends using a foam roller with a PVC core for best results. Foam rollers with a PVC core are harder than the other popular type, which is made of one solid piece of foam.

I’ve personally found that another great tool is a lacrosse ball. Use it just like a foam roller to smash up more stubborn, acute knots. By the way, myofascial release with a foam roller or lacrosse ball is not fun. It hurts. If it’s not a little painful, then you’re probably not doing it correctly.

The best part about myofascial release is that it allows your body to get into positions where it can apply the most force during your workout. It’s tough to back squat if your hips won’t open. It’s tough to snatch if your shoulders won’t externally rotate. Try these techniques before your next workout. I like to perform mobility work on my right arm and then test it against my left arm to see what I gained. The results will surprise you – and allow you to get more from your workout.

References:

1. Graham Z. MacDonald, et. al. An Acute Bout of Self-Myofascial Release Increases Range of Motion Without Subsequent Decrease in Muscle Activation or Force. Journal of Strength & Conditioning Research: March 2013 – Volume 27 – Issue 3 – p 812–821. doi: 10.1519/JSC.0b013e31825c2bc1

Photo courtesy of CrossFit Impulse.

The post Science Says Foam Rolling Increases ROM and Does Not Decrease Strength appeared first on Breaking Muscle.