Short-term effects of foam rolling versus stretching on range of motion and the squat movement

Stretching techniques like proprioceptive neuromuscular facilitation (PNF) or tissue work, like foam rolling (FR), are assumed to increase the range of motion (ROM), but little is known about consecutive adaptations in complex movement techniques. The study aimed to quantify short-term adaptations in the squat movement due to the potentially raised ROM after FR or PNF stretching. Forty young adults (20 females) participated in the study. The intervention group applied PNF stretching or FR in a cross-over design between the first and the second set of five squats, whereas the control group rested. After each set of squats, a questionnaire measured easiness, smoothness, and enjoyment using visual analog scales. Ankle ROM and hamstring flexibility were tested using the Weight-Bearing Lunge Test (WBLT) and the Stand and Reach Test (SaR). The squat movement was assessed through joint angles, specifically including the pelvis motion, utilizing a motion capture system (250 Hz). Results of rANOVAs show a significantly higher ROM increase in the intervention group than in the controls (p = 0.006 for FR and p < 0.003 for PNF in WBLT and SaR, respectively). Angle pathways did not change. After the second set, all groups recorded enhanced perceptions of ease, smoothness, and enjoyment. Interestingly, the larger ROM did not change the squatting motion. In conclusion, both interventions increased ROM in direct ROM tests. However, ankle dorsiflexion and pelvic tilt in squatting, hypothesized to be constrained by ROM, did not change.