Effectiveness of Vibration Foam Roller Stretching and Ballistic Stretching on Hamstring Flexibility among Amateur Male Athletes – A Randomized Control Trial
Abstract
Objective: The primary objective of this study was to compare the effectiveness of vibration foam-roller stretching and ballistic stretching in improving hamstring flexibility, assessed using the active knee extension test and the sit-and-reach test.
Material and Methods: A total of 80 participants (aged 18 to 25 years) were randomly allocated into two equal groups using a concealed envelope method. Sealed, opaque envelopes containing group assignments (Group A: vibration foam roller stretching; Group B: ballistic stretching) were prepared by an independent researcher not involved in recruitment or assessment. After baseline evaluation, participants were assigned sequentially by opening the next envelope, ensuring allocation concealment. Group A (n=40) received vibration foam roller stretching, and Group B (n=40) received ballistic stretching to improve hamstring flexibility. Both groups completed three training sessions per week over four weeks. The primary outcome was hamstring flexibility, measured using the active knee extension (AKE) test in degrees (°). The secondary outcome was the sit-and-reach test (SRT) in centimeters (cm). Assessments were conducted at baseline and immediately post-intervention to evaluate within- and between-group differences.
Results: The ballistic stretching group showed significantly greater post-intervention improvements across all outcome measures. In the AKE test, right-side mean±S.D. values were 149°±12.27 versus 129.8°±1.03, and left-side values were 149.5°±12.21 versus 130.2°±0.74, both showing enhanced outcomes in the ballistic group (p-value<0.001). Similarly, in the SRT, the ballistic group achieved a mean±S.D. of 28.9±1.39 cm compared to 21.2±1.73 cm in the vibration foam roller group (p-value<0.001).
Conclusion: Ballistic stretching was more effective than vibration foam roller stretching in improving hamstring flexibility among amateur male athletes. Clinically, these findings suggest that ballistic stretching can be safely integrated into physiotherapy and sports training programs to prevent hamstring tightness and reduce the risk of flexibility-related injuries.
Keywords
Full Text:
PDFReferences
Konrad A, Nakamura M, Tilp M, Donti O, Behm DG. Foam rolling training effects on range of motion: a systematic review and meta-analysis. Sports Med 2022;52:2523–35.
Grieve R, Goodwin F, Alfaki M, Bourton AJ, Jeffries C, Scott H. The immediate effect of bilateral self myofascial release on the plantar surface of the feet on hamstring and lumbar spine flexibility: a pilot randomised controlled trial. J Bodyw Mov Ther 2015;19:544–52.
Koli BK, Anap DB. Prevalence and severity of hamstring tightness among college student: a cross sectional study. Int J Clin Biomed Res 2018;65–8.
Wanave A, Nilima B. Effectiveness of foam rolling versus static stretching on flexibility of hamstring muscle group. Indian J Phys Ther 2016;4.
Samuel MN, Holcomb WR, Guadagnoli MA, Rubley MD, Wallmann H. Acute effects of static and ballistic stretching on measures of strength and power. J Strength Cond Res 2008;22:1422–8.
Madoni SN, Costa PB, Coburn JW, Galpin AJ. Effects of foam rolling on range of motion, peak torque, muscle activation, and the hamstrings-to-quadriceps strength ratios. J Strength Cond Res 2018;32:1821–30.
Davis DS, Ashby PE, McCale KL, McQuain JA, Wine JM. The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. J Strength Cond Res 2005;19:27–32.
Mahieu NN, McNair P, De Muynck M, Stevens V, Blanckaert I, Smits N, et al. Effect of static and ballistic stretching on the muscle-tendon tissue properties. Med Sci Sports Exerc 2007;39:494-501.
Kumar CKK, Chakrabarty S. A comparative study of static stretching versus ballistic stretching on the flexibility of the hamstring muscles of athletes. Br J Sports Med 2010;44(Suppl 1):i16.
Sullivan KM, Silvey DBJ, Button DC, Behm DG. Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. Int J Sports Phys Ther 2013;8:228.
Beardsley C, Škarabot J. Effects of self-myofascial release: a systematic review. J Bodyw Mov Ther 2015;19:747–58.
Shaikh SM, Moharkar AC. Effect of core stability exercises versus Surya Namaskar on hamstring tightness in healthy adults using active knee extension test at the end of 6 weeks: a comparative study. Int J appl Res 2020;6:386–90.
Little T, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. J Strength Cond Res 2006;20:203–307.
Nelson AG, Kokkonen J. Acute ballistic muscle stretching inhibits maximal strength performance. Res Q Exerc Sport 2001;72:415–9.
Baharuddin MY, Perased KO, Aminudin SNA. Effect of proprioceptive neuromuscular facilities stretching and foam roller on hamstring flexibility among female athletes. Am J Sci Eng Res 2020;3:68–72.
Choi JE, Lee YH, Lee DY, Yu JH, Kim JS, Kim SG, et al. Immediate effects of foam rolling and proprioceptive neuromuscular facilitation stretching on hamstring flexibility. J Kor Phys Ther 2022;34:116–20.
Ye X, Killen BS, Zelizney KL, Miller WM, Jeon S. Unilateral hamstring foam rolling does not impair strength but the rate of force development of the contralateral muscle. PeerJ. 2019;7:e7028.
Healey KC, Hatfield DL, Blanpied P, Dorfman LR, Riebe D. The effects of myofascial release with foam rolling on performance. J Strength Cond Res 2014;28:61–8.
Covert CA, Alexander MP, Petronis JJ, Davis DS. Comparison of ballistic and static stretching on hamstring muscle length using an equal stretching dose. J Strength Cond Res 2010;24:3008–14.
Rey E, Padrón-Cabo A, Costa PB, Barcala-Furelos R. Effects of foam rolling as a recovery tool in professional soccer players. J Strength Cond Res 2019;33:2194–201.
Martínez-Cabrera FI, Núñez-Sánchez FJ. Acute effect of a foam roller on the mechanical properties of the rectus femoris based on tensiomyography in soccer players. Int J Hum Mov Sports Sci 2016;4:26–32.
Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther 2015;10:827.
Pearcey GEP, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train 2015;50:5–13.
Cheung YH. Effect of foam roller and static stretch on hamstring flexibility. Hong Kong institute of educational library; 2015;p.1-17.
Junker DH, Stöggl TL. The foam roll as a tool to improve hamstring flexibility. J Strength Cond Res 2015;29:3480–5.
Spernoga SG, Uhl TL, Arnold BL, Gansneder BM. Duration of maintained hamstring flexibility after a one-time, modified hold-relax stretching protocol. J Athl Train 2001;36:44.
Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res 2005;19:677–83.
Shaha S, Sharath UR. Comparing the effect of static, ballistic and contract-relax stretching on hamstring muscles flexibility in young individuals. Int J Phys Educ Sports Health 2021;8:9–15.
Hirata K, Yamadera R, Akagi R. Can static stretching reduce stiffness of the triceps surae in older men? Med Sci Sports Exerc 2019;52:673.
Narkhede D, Ajmera M, Huma QI. Prevalence of hamstring tightness in nursing students using 90-90 SLR test: a cross-sectional study. Int J Physiother Res 2024;12:4738–42.
López-Miñarro PA, Rodríguez-García PL. Hamstring muscle extensibility influences the criterion-related validity of sit-and-reach and toe-touch tests. J Strength Cond Res 2010;24:1013–8.
Lim JH, Park CB. The immediate effects of foam roller with vibration on hamstring flexibility and jump performance in healthy adults. J Exerc Rehabil 2019;15:50.
Lim JH, Park CB, Kim BG. The effects of vibration foam roller applied to hamstring on the quadriceps electromyography activity and hamstring flexibility. J Exerc Rehabil 2019;15:560.
Tsiakaras N, Karatrantou K, Batatolis C, Papavasileiou K, Tzeli F, Gerodimos V. Intrasession and intersession reliability of flexibility tests during developmental years: the effects of sport, age, and sex. Sports 2025;13:238.
Neto T, Jacobsohn L, Carita AI, Oliveira R. Reliability of the active-knee-extension and straight-leg-raise tests in subjects with flexibility deficits. J Sport Rehabil 2015;24.
Behm DG, Alizadeh S, Daneshjoo A, Konrad A. Potential effects of dynamic stretching on injury incidence of athletes: A narrative review of risk factors. Sports Med 2023;53:1359–73.
Refbacks
- There are currently no refbacks.
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.