--- title: "Acute Effects of Foam Rolling, Static Stretching, and Dynamic…" description: "Foam rolling acutely improves flexibility more than static or dynamic stretching, and maintains or improves muscle strength, making it a good warm-up…" url: "https://magellanlongevity.com/study/d27736289.md" canonical: "https://magellanlongevity.com/study/d27736289.html" html: "https://magellanlongevity.com/study/d27736289.html" type: "study" study_key: "d27736289" journal: "J Sport Rehabil" year: 2016 pmid: "27736289" doi: "10.1123/jsr.2016-0102" citations: 1 updated: 2026-09-02 author: "Gabriel Radu, DO" author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765." publisher: "Magellan Longevity" content_format: "markdown" --- # Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching on Flexibility and Strength [Home](https://magellanlongevity.com/) › [Research map](https://magellanlongevity.com/longevity-research-map.html) › Acute Effects of Foam Rolling, Static Stretching, and… **HTML version:** https://magellanlongevity.com/study/d27736289.html · **In the Magellan app:** https://magellanlongevity.com/#/study/d27736289 ## Citation | Field | Value | | --- | --- | | Journal | J Sport Rehabil | | Year | 2016 | | PMID | [27736289](https://pubmed.ncbi.nlm.nih.gov/27736289/) | | DOI | [10.1123/jsr.2016-0102](https://doi.org/10.1123/jsr.2016-0102) | | Study key | d27736289 | ## Takeaway Foam rolling acutely improves flexibility more than static or dynamic stretching, and maintains or improves muscle strength, making it a good warm-up option. ## The question Can foam rolling be used as part of a warm-up to acutely improve flexibility and muscle strength? ## Hypothesis The study aimed to examine and compare the acute effects of foam rolling, static stretching, and dynamic stretching as part of a warm-up on flexibility and muscle strength. ## Methods This was a crossover study involving 15 male and 15 female college students. Participants performed foam rolling, static stretching, and dynamic stretching in random order on three separate days. Isokinetic peak torque for knee extension and flexion was measured, and flexibility was assessed using the modified Thomas test for quadriceps and the sit-and-reach test for hamstrings. ## Results Flexibility test scores improved significantly more after foam rolling compared to static and dynamic stretching. Knee extension peak torque improved significantly after dynamic stretching and foam rolling, but not after static stretching. Knee flexion peak torque remained unchanged across all interventions. ## Conclusion Foam rolling is more effective than static and dynamic stretching for acutely increasing quadriceps and hamstrings flexibility without negatively affecting muscle strength. It may be recommended as part of a warm-up for healthy young adults. ## Limitations The study was conducted on healthy young adults, so the findings may not generalize to other populations. The abstract does not specify other limitations. ## Verbatim from the abstract > foam rolling is more effective than stretching in acutely increasing flexibility of the quadriceps and hamstrings ## Acute Effects on Flexibility and Knee Extension Peak Torque | Measure | Significant Improvement (1=Yes, 0=No) | | --- | --- | | Foam Rolling (Flexibility) | 1 | | Static Stretching (Flexibility) | 0 | | Dynamic Stretching (Flexibility) | 0 | | Foam Rolling (Knee Extension Strength) | 1 | | Static Stretching (Knee Extension Strength) | 0 | | Dynamic Stretching (Knee Extension Strength) | 1 | *This chart illustrates the significant improvements observed for flexibility and knee extension peak torque across different interventions. A value of 1 indicates a significant improvement, while 0 indicates no significant improvement or less significant improvement compared to foam rolling for flexibility.* ## Where this study is used on Magellan This paper is one of the citations behind the evidence grade on the pages below. Grades are assigned from the published research and are independent of affiliate commissions. | Compound or device | Evidence grade | Graded pages | | --- | --- | --- | | Self-Myofascial Foam Roller | Moderate evidence | [Self-Myofascial Foam Roller](https://magellanlongevity.com/p/172.md) | ## Reference 1. **Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching on Flexibility and Strength** J Sport Rehabil 2016 · [PMID 27736289](https://pubmed.ncbi.nlm.nih.gov/27736289/) · [DOI 10.1123/jsr.2016-0102](https://doi.org/10.1123/jsr.2016-0102) > foam rolling is more effective than stretching in acutely increasing flexibility of the quadriceps and hamstrings ## Structured data ```json {"@context":"https://schema.org","@graph":[{"@type":"MedicalWebPage","@id":"https://magellanlongevity.com/study/d27736289.html#page","url":"https://magellanlongevity.com/study/d27736289.html","name":"Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching on Flexibility and Strength","description":"Foam rolling acutely improves flexibility more than static or dynamic stretching, and maintains or improves muscle strength, making it a good warm-up…","inLanguage":"en","isPartOf":{"@type":"WebSite","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"author":{"@type":"Person","name":"Gabriel Radu, DO","jobTitle":"Physiatrist (PM&R)","identifier":[{"@type":"PropertyValue","name":"NPI","value":"1376861765"},{"@type":"PropertyValue","name":"NY medical license","value":"275110"}]},"publisher":{"@type":"Organization","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"encoding":{"@type":"MediaObject","encodingFormat":"text/markdown","contentUrl":"https://magellanlongevity.com/study/d27736289.md"},"dateModified":"2026-09-02"},{"@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://magellanlongevity.com/"},{"@type":"ListItem","position":2,"name":"Research map","item":"https://magellanlongevity.com/longevity-research-map.html"},{"@type":"ListItem","position":3,"name":"Acute Effects of Foam Rolling, Static Stretching, and…","item":"https://magellanlongevity.com/study/d27736289.html"}]},{"@type":"ScholarlyArticle","@id":"https://magellanlongevity.com/study/d27736289.html#study","name":"Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching on Flexibility and Strength","headline":"Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching on Flexibility and Strength","datePublished":"2016","isPartOf":{"@type":"Periodical","name":"J Sport Rehabil"},"identifier":"PMID:27736289","url":"https://pubmed.ncbi.nlm.nih.gov/27736289/","sameAs":"https://doi.org/10.1123/jsr.2016-0102","abstract":"Foam rolling acutely improves flexibility more than static or dynamic stretching, and maintains or improves muscle strength, making it a good warm-up option."}]} ``` ## Related on Magellan Longevity - [Self-Myofascial Foam Roller](https://magellanlongevity.com/p/172.md) — product graded on this and related evidence - [Evidence: self-myofascial release](https://magellanlongevity.com/study/s172.md) - [Longevity research map](https://magellanlongevity.com/longevity-research-map.html) - [Evidence-based longevity supplements](https://magellanlongevity.com/longevity-supplements.md) ## Scope and disclosures Educational information, not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication. Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases. Reviewed for accuracy by a board-certified physician (DO).