Effects of Static Stretching and Foam Rolling on Ankle Dorsiflexion Range of Motion

Introduction Static stretching (SS) has been used for inducing acute and long-term increases in range of motion (ROM). Foam rolling (FR) has recently gained popularity for acutely increasing ROM. However, the long-term effects of FR on ROM have not been thoroughly evaluated. Therefore, the purpose of this study was to investigate the acute and long-term changes in dorsiflexion range of motion (ROM) as a result of six weeks of FR, SS, and FR followed by SS (FR + SS). Methods Participants (n = 44) were randomly assigned to FR, SS, and FR + SS groups. FR group foam rolled the triceps surae. SS group performed a wall stretch for both legs. FR + SS performed FR immediately followed by SS. All groups completed 12 training sessions in six weeks. Dorsiflexion ROM was assessed before and after the first training session, before the second session of week three, before and after the last session in week six, and at week seven. Results There was a 4.0% acute increase in ROM at week six (p = 0.004) for all three groups. ROM increased 8.4% from week three to week seven for all three groups (p

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