Immediate effects of self-massage compared to static stretching on neuromuscular and functional performance of physically active healthy adults: A crossover study

The present study aimed to compare the immediate effects of self-massage (SM) and static stretching (SS) on neuromuscular activity, maximal isometric muscle strength, and range of motion (ROM) of the quadriceps and biceps femoris muscles in healthy, physically active adults, using a randomized crossover design. Thirty-one participants (42.3 ± 6.2 years; 80.6% women) completed two laboratory visits (washout: 5–7 days) in AB/BA sequences structured by a Latin square. In the SS condition, participants performed 3x30s for the quadriceps and posterior thigh of the dominant limb; in the SM condition, participants used a foam roller for 2x60s bouts (quadriceps and posterior thigh). Trunk flexion ROM was assessed via the sit-and-reach test, and neuromuscular activity and isometric strength were assessed using synchronized surface electromyography (sEMG) and a load cell during maximal voluntary isometric contractions (pre- and immediately post-intervention). No carryover effects were detected for ROM or sEMG (p≥0.10), and both SM and SS produced small, comparable ROM increases with no between-treatment difference (estimated effect: 0.50; 95%CI: −1.33 to 0.32; p=0.22). Likewise, neither intervention altered sEMG activity of Biceps Femoris or Vast Medial (p>0.05). For strength outcomes, no between-treatment difference was observed for Vast Medial strength (p=0.80); Biceps Femoris strength exhibited a carryover effect (p<0.10), and first-period-only analyses indicated a between-treatment difference (estimated difference: −5.39; 95%CI: −8.11 to −2.68; p<0.01) without concomitant sEMG changes. Brief SM and SS can be used interchangeably in warm-up routines when the primary goal is acute flexibility gains without compromising maximal isometric performance, while BF strength responses should be interpreted cautiously due to crossover-related sensitivity.