The effects of acute self-myofascial release and various stretching techniques on selected physical fitness parameters in recreational athletes

Abstract

Joint range of motion (ROM) and muscle flexibility impact performance of recreational athletes, so does muscle strength, especially a core muscle group like the lower back muscles. Failure to implement effective stretching can lead to injuries. Stretching techniques to improve joint ROM and/or muscle flexibility are time consuming, expensive for most recreational athletes, and might even inhibit performance. Performing static stretching (SS) directly prior to executing explosive-, resistance-, strengthening exercises and/or physical activity can restrain performance. This study was undertaken to determine the effects of acute self-myofascial release (self-MFR) and specific stretching techniques on selected physical fitness parameters. Thirty (n=30) recreational athletes voluntarily participated and were randomly assigned to four groups: Static stretching, dynamic stretching (DS), acute self-MFR and control. The control performed no intervention. Baseline measurements, followed by 60-minute intervention of various stretching techniques and acute self-MFR (except the control) were conducted, as well as a re-assessment post the 60-minute intervention. A simple analysis of variance (ANOVA) was used to test the data. All stretching modalities can be advised for acute improvement of lower back- and hamstring flexibility (sit-and-reach [SR] and active straight leg raise left and -right [ASLR]), as well as lower back strength (LBS) (back and leg dynamometer [BD]). Static stretching (p=0.00), DS (p=0.00), and acute self-MFR (p=0.05) all showed significant improvements on lower back- and hamstring flexibility. The LBS, SS (p=0.00), DS (p=0.10) and acute self-MFR (p=0.00) all yielded impactful changes. Therefore, a 60-minute stretching intervention can increase acute lower back- and hamstring flexibility as it did not negatively impact acute LBS. The results of this study can assist recreational athletes to gain insights on the techniques to apply for their specific recreational activity. This could reduce the occurrence and possible re-occurrence of injuries as well as improve physical performance.