Effects of traditional stretching versus self-myofascial release warm-up on physical performance in well-trained female athletes

OBJECTIVE: The purpose of this study was to compare the acute effects of self-myofascial release (SMR) versus traditional stretching used as a part of warm-up on physical performance in well-trained female athletes. METHODS: Twenty-three participants (age, 21.8±1.73 years; experience in sport, 114.8±30.5 months) were recruited. Isokinetic peak torque and muscle endurance ratio were measured during knee extension and flexion at 60°/s and 180°/s. Jump height, reactive strength index, and leg stiffness were measured using a jump mat during a counter-movement jump. Hamstring flexibility was measured using a sit-and-reach test. Three interventions were performed by all athletes randomly within 72 hours intervals. RESULTS: The jump height and hamstring flexibility test scores improved significantly more after dynamic stretching (DS) as compared to SMR and static stretching (SS). The DS and SMR exercises were more effective than the SS exercises in terms of right and left knee muscle isokinetic strength both at 60°/s, and 180°/s. With regard to keeping muscular endurance ratio (%), SS exercises were found more effective than DS and SMR exercises for only the right knee at 180°/s, but not left knee muscle. CONCLUSION: Dynamic stretching and SMR showed better flexibility, strength, and jump performance than SS. Trainers and players may replace SS with DS and SMR to acutely improve muscle power, strength, and flexibility.