Foam Rolling Vs. Stretching

Foam rolling and stretching both have their loyal set of followers and there often is a question about which technique is better. We will be answering that question in this blog post, as well as going through the effects and indications of both.

Foam rolling and stretching somewhat overlap each other with respect to their benefits. Both techniques facilitate relaxation and increases in the ROM of the muscles.

Foam rolling improves blood flow (to the region being foam rolled), increases range of motion and decreases muscle soreness without affecting the performance of that muscle group [2]. Interestingly enough, foam rolling can be performed before and/or after a workout or really at any time of the day to be beneficial. More recently, it has become increasingly popular, with more people opting for it over stretching. It is, however, important to learn the correct foam rolling technique from the experts in the field. Here is a sample foam rolling routine for the lower body:

As you will see, it is recommended to roll each segment for 30-60 seconds, with a full routine typically taking between 5-10 minutes.

Stretching is indicated for improving soft tissue flexibility/extensibility, thereby increasing range of motion. This increased flexibility may reduce the risk of exercise-related injuries. 

There are primarily two types of stretching: dynamic and static. Dynamic stretching increases the heart rate and seeks to “warm up” stiff or tight muscles, making it ideal for a pre-workout routine. Here is a sample dynamic stretching routine recommend for runners:

Static stretching involves passively holding a position or stretch, typically for 30-60 seconds, which has shown to impede muscle performance (reduced power output) during the exercise when performed prior to a workout [1]. Therefore, static stretching is best suited for the post-workout period, as it may help gently “cool down” the muscles while still increasing overall range of motion in the long term. Static stretching can also aid in physical and mental relaxation. Here is a sample static stretching routine for the lower body:

Typically, both dynamic and static stretching routines should take no more than 5-10 minutes. It is important to note that all stretching should be gentle and relatively pain-free. Also, no breath holding while performing any of the routines shown above. Remember to breathe!

-Ishi Upasani, PT, MS

References -

1. Kay, A. D., & Blazevich, A. J. (2012). Effect of Acute Static Stretch on Maximal Muscle Performance. Medicine & Science in Sports & Exercise, 44(1), 154–164. doi: 10.1249/mss.0b013e318225cb27

2. Macdonald, G. Z., Penney, M. D., Mullaley, M. E., Cuconato, A. L., Drake, C. D., Behm, D. G., & Button, D. C. (2013). An Acute Bout of Self-Myofascial Release Increases Range of Motion Without a Subsequent Decrease in Muscle Activation or Force. Journal of Strength and Conditioning Research, 27(3), 812–821. doi: 10.1519/jsc.0b013e31825c2bc1

Flexibility 101: Static vs. Dynamic Stretching

Have you ever wondered when you should be stretching with respect to your running program? More specifically, have you ever wondered what type of stretching you should be doing? While the research on stretching is a bit of a mixed bag, there are some tried-and-true principles to follow in book-ending your training runs, no matter your experience level within the sport.

Prior to running, we want to avoid static stretching, focusing rather on dynamic movements/stretches to warm up and prepare our muscles for the rigors of running. Static stretching has been shown to temporarily reduce the power output of our muscles, something we do not want to do prior to a run, as a reduced power output may make us slower. In contrast, a dynamic warm-up activates key muscle groups utilized during the running cycle in order to prepare those very muscles for sustained work. It is important that the dynamic warm-up closely mirror the physical demands of running in order to prepare the most appropriate muscles and tissues. In other words, performing walking lunges and skipping motions would be more appropriate than hitting a heavy bag. Finally, the dynamic warm-up should be simple and concise, requiring no greater than 5-10 minutes to complete. If longer or more complex, it is more likely you will skip it! Here is a sample dynamic warm-up routine:

Dynamic Running Warm-Up

Following your run, it is safe and appropriate to perform a static stretching routine, targeting the muscles and joints you stressed during your training run. Static stretching should be gentle and prolonged, holding each position for approximately 60 seconds. More aggressive stretching is not more effective, as it can more easily activate the stretch receptors in our muscles and tendons, limiting the ability for the muscles to relax and let go. Aggressive stretching also increases our risk of over-stretching and subsequently injuring our soft tissues. So keep it light! Key muscle groups to stretch following a run are the calves, hamstrings, quadriceps, and gluteals, all of which are primary movers during the running cycle. Here is a sample static stretching routine:

Static Stretching Cool-Down

Both routines should be easy and pain free. If you are experiencing discomfort with any of the positions, stop and move on. If possible, consult with a physical therapist or other medical professional if you have any questions or concerns regarding your specific stretching routine.

RUN ON!

-Grant Hennington, DPT