"I just need to stretch more"

"I just need to stretch more"

A phrase that we just commonly throw out assuming that stretching before/after an activity will help us perform better with less risk of injury. The most popular way of stretching is a static stretching where you hold a muscle in an elongated position for a prolonged period of time. But does the research actually support static stretching as a good way for muscles to perform at their best with decreased risk of injury?

Several studies have come out in the past stating that static stretching actually reduces muscle function in speed, jump height, and maximal force production (slide 3).

So what should you do instead of pulling on hamstrings for 5 minutes trying to touch your toes? That’s where dynamic stretching comes into play. Dynamic stretching is moving your joints and muscles through full range of motion in a fluid motion that is often SIMILAR to the activity you’re going to perform.

One study looked to compare static and dynamic stretching in high school athletes using balance, agility, reaction time, and movement time as outcome measures.

They found that the group of athletes that performed dynamic stretches performed better In every category with significant differences in agility and movement time scores compared to the static stretching group.

Big takeaway: static stretching is not necessarily bad especially if you enjoy stretching. However if you want to have an effective warm up to allow your body to perform at its best while decreasing the likelihood of injury, make sure to include dynamic stretches 5-10 minutes before the activity. It allows your muscles to warm up and it prepares your body for the specific movement patterns you’re going to perform but at lower intensity. Things like air squats, high knees, butt kicks, and lunges are generally great dynamic stretches to warm up your muscles before running or playing a sport.

Reference:

Chatzopoulos D, Galazoulas C, Patikas D, Kotzamanidis C. Acute Effects of Static and Dynamic Stretching on Balance, Agility, Reaction Time and Movement Time. Journal of Sports Science & Medicine. 2014;13(2):403-409.