Vibration Foam Rolling vs. Static Stretching
What’s better for hamstring warm-ups?
Vibration foam rolling (VFR) of the hamstrings reduces muscle stiffness and increases joint range of motion around the hips more effectively than static stretching (SS) for the same amount of time, according to research published in the Journal of Sports Science & Medicine (2022; doi: 10.52082/jssm.2022.287). Researchers from University of Graz in Austria and the French Institute of Sport in Paris compared VFR and SS to determine which method could lead to more changes in range of motion (ROM), functional performance and stiffness of the hamstring muscles.
For a group of 25 healthy, physically active males between 21 and 34 years old, both methods improved ROM. Vibration foam rolling, however, led to greater hip flexion ROM and more reductions in muscle stiffness. SS led to a loss of isometric muscle force, leading investigators to conclude that the vibration from VFR counteracts the negative impact of stretching on muscle force. Researchers based the 2-minute rolling and stretching duration on findings from prior studies for the ideal length of time.
See also: Dynamic Stretching and Vibration Foam Rolling Team Up
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
