The 30-second article
• Used for myofascial release,
self-massage is believed to break up
adhesions on the fibrous connective
tissue, or fascia, surrounding muscles
• A small scale study of healthy young
males investigated the effects on
flexibility of self-massage using foam
rollers and self-massage sticks
• Both self-massage techniques were
found to achieve significant increases
in hip flexion and hip extension
• The longer the duration of the
self-massage, the greater the positive
effect on flexibility.
their full body weight back and forth over
the foam roller (from ischium to popliteal
tuberosity) in a smooth and continuous
manner for either the 60 or 120 seconds. For
roller massage (using the GRID® STK Foam
Roller by TriggerPoint, pictured) subjects
rolled the stick over the same area with as
much pressure as possible, again for either
60 or 120 seconds). Hip extension and hip
flexion were assessed via a goniometer.
Three attempts for hip extension and hip
flexion were allowed, with the average of
the three trials used for analysis. The data
was collected over a nine-day period,
with participants avoiding any lower body
exercises or intense exercise for the duration
of the research process.
The stretching zone is increasingly inundated with
people using foam rollers on every imaginable body
part! What the h*ll is going on?
Results: The authors reported significant improvement in hip
flexion and hip extension. With regard to hip flexion, improvements
ranged from +109.8% (foam rolling for 60 seconds) to +130% (foam
rolling for 120 seconds). In both instances, additional time (i.e. 120
seconds) resulted in improved flexibility regardless of the stretching
technique used.
Hip extension showed similar results, with all four interventions
resulting in improved flexibility. This ranged from +232.8% (roller
massage for 120 seconds) to +315% (foam roller for 120 seconds). It
is important to note that all of the interventions resulted in at least a 2
times improvement in flexibility, with the foam rolling for 120 seconds
exceeding a 3 times improvement.
Conclusions: This was the first study to investigate both the mode
(foam roller versus roller massage) and dose (60 seconds versus 120
seconds) of techniques to improve hip flexibility. The authors stated
there are a number of mechanisms that may be responsible for the
increases seen in hip flexibility, but that they are not fully understood.
They discussed mechanical (facial adhesions, trigger points, and
visco-elastic properties of the tissue) as well as neurophysiological
factors (collagen remodeling and elastic).
Pros: It is positive to see evidence supporting the efficacy of
both the foam roller and roller massage on hip flexion and extension.
This research adds support/credibility to their use in improving hip
flexibility. It is also satisfying to see such results being achieved
through the use of equipment that is generally available at most
fitness training facilities, and that is also mobile and affordable
enough for home use.
NETWORK SPRING 2017 | 45