Stretching is one of the most important parts of a training routine, and unfortunately, perhaps the most neglected. We define stretching as: the deliberate lengthening of a muscle or muscle group performed in an attempt to improve flexibility and joint range of motion.
From a competitive athlete stand-point, stretching improves the range of motion at a joint by improving the flexibility of the muscle acting on it. An athlete training and competing at a high level asks a lot of his/her body. As the demands of competition increase so too do the demands on the body. If an athlete neglects their stretching routine inflexibility can result. Inflexibility can lead to failure: As the demands exceed what a muscle or joint can tolerate, acute injuries can occur (hamstring or calf tear/strain). In addition, poor flexibility can lead to compensation – another part of the body picks up where the first failed (tight hamstrings or quads can cause low back pain). A lack of flexibility has been linked to Osgood-Schlatter Disease, Achilles tendinitis, patellar tendonitis, ACL tears, plantar fasciitis, posterior tibialis tendinitis, and other overuse injuries.
Stretching Benefits
When performed correctly, stretching can improve the flexibility needed for a variety of daily tasks as well as improve athletic performance. By improving circulation to muscle and tendons, nourishment is brought to working muscles and the by-products of activity/exercise is removed.
As flexibility is improved and one stretches through a full range of motion, posture and dynamic stability can be more easily enhanced. This optimizes one’s ability to perform any task at the highest level possible, improving coordination and performance, and reducing the risk of injury. Proper stretching helps prepare the body for activity, reduce the risk of injury, and reduce muscle soreness. Stretching can be held (static) or performed as a sequence of motions involving multiple joints (dynamic).
Static vs Dynamic Stretching – Defined
Static stretching is performed by holding a pose and stretching a target muscle or muscle group for an extended period. An example is holding a seated hamstring stretch for 30 seconds.
Proper Static Stretching Technique
- Warm up prior to stretching (walking, light jog, shuttle runs, etc.)
- Hold each stretch for 30 seconds – minimum - up to 5 times each
- Never bounce (can result in microtears, inflammation, scar tissue, and further inflexibility)
- Pain-free stretching is essential
- Bilateral stretching (stretch both sides of the body)
- Post-exercise stretching reduces soreness, increases flexibility, and reduces injury
Dynamic stretching involves deliberate, multi-joint movements, similar to the activity the athlete is preparing for, performed in a controlled manner. An example would be skipping, shuttle runs, butt-kickers, or walking lunges.
When are the optimal times to perform a static vs a dynamic stretching routine?
Static stretching was once believed to be the best activity to perform prior to an athletic endeavor. Recently, however, the thinking has changed. Numerous studies have shown that static stretching does nothing to reduce the possibility of injury when performed prior to activity. Furthermore, static stretching prior to an endurance event has been shown to:
- decrease muscle strength by up to 9% for 60 minutes following the stretch and decrease eccentric strength by 7% followed by a specific hamstring stretch.
- reduce peak force by 5% and the rate of force production by 8%.
- cause a specific decrease in the specific coordination of explosive movements.
- reduce the peak vertical velocity of a vertical jump.
- suggest that an increased static range of motion may not be translated into functional, sport-specific flexibility, which is largely dynamic in most sporting situations.
- be best suited following an activity.
Dynamic stretching is best suited prior to an athletic event to prepare it for activity. Dynamic stretching increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system, and helps decrease the chance of injury.
In summary, static stretching doesn’t necessarily lead to a decrease in injury and, according to the research, may actually decrease performance. If one purpose of the warm-up is to actually warm up the body, wouldn’t static stretching actually cool the body down? If static stretching is not the solution to a pre-training warm-up, what is? dynamic stretching.
