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To Stretch or Not To Stretch That Is The Question! - The Sports Physio
To Stretch or Not To Stretch That Is The Question! - The Sports Physio
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the usage of static stretching as the sole activity during warm-up routine should generally be avoided
However, the key word in that conclusion is 'SOLE' and this seems to have been conveniently overlooked by all the anti static
stretching protestors out there.
Yes the review found a reduction in strength, power, and explosive performance in those who statically stretched before exercise. But
the effects were small (although statistically significant) being between 5.4% 1.9%. So unless your are a high level professional athlete
you are unlikely to notice these reductions. Its also worth noting that these negative effects are in fact negligible if the stretch was kept
under 45 seconds (which most stretches are) and the negative effects where only short lived, with things returning to normal after just a
5-10 minute period after the stretching. It also goes on to conclude that short static stretching is actually recommended for activities
that involve slower eccentric contractions, or sports that require greater ranges of movement such as gymnastics, marital arts etc.
Finally it's also worth remembering that ALL these studies measured tests of performance, not acutal sporting performance, making any
true identificarion if negative effect questionable.
Now what about the benefits of dynamic stretching before sports? Well again another systematic review done by Behm et al (2011)
stated
Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the
duration of the dynamic stretching is prolonged
Again the key word here is MAY, again overlooked by the anti static stretching pedants who insist dynamic stretching is the ONLY way
to prepare for exercise or sport
Finally this study by Behm concluded
Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal
intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic
activities. Sports that necessitate a high degree of static flexibility should use short duration static stretches with lower
intensity stretches in a trained population to minimize the possibilities of impairments
I interpret this very sensible conclusion as saying a combination of both static and dynamic stretching for most sports seems to be the
answer, with the emphasis on the type of sport being the guiding factor as to which type of stretching should be done. Not that one
type of stretch over the other is best.
With respect to the effect of pre-participation stretching on injury prevention a limited number of studies of varying quality
have shown mixed results
Ok so the weekend warriors and myself can not really be classed as high level athletes, but it does raise some intriguing doubts over the
effects of warm up.
So why do we bother?
Well, its usually out of habit, routine or because of ingrained myths and fears installed in us that the body is fragile and needs coaxing
into action.
This notion is flawed, in my opinion, the human body is inherently reslient and has a remarkable capacity for adaptation to activity.
However, with all that being said I'm not going to suddenly start recommending that everybody stops doing any form of warm up before
sport, maybe that's my own ingrained beleifs, or just an adverse risk to legal suits from all of you stop warming up and getting injured!
So I do recommend some warm up before sport.
Summary
Static stretching does have a role to play, and it can be included in to a warm up program without any significant fears of
negative side eects as often being reported
But, it is probably best to do predominantly dynamic stretching before most exercise and perhaps leave most of the static
stretching for between your exercise sessions and/or in the physio room. However, if you have always stretched this way
in the past and have had no problems and feel it helps you then please, please continue, also if you routinely don't do any
warm up or stretching before exercise and want to continue this way then I think that's perfectly ok too.
Finally, if you want to find the best warm up routine I'm afraid to say that there is no one size fits all program or technique
that works better than any other. Its pretty much down to trial and error to see what feels right for you, it's no more
scientific than that, no matter what some fussy physio, silly sports scientist or cantankerous coach tells you, do what feels
right for you.
As always thanks for reading and enjoy your sport!
Adam
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James
Hey Adam,
This is some good information. There seemed to be a backlash against stretching over the last few years. Ive seen
several sources saying we should stop static stretching entirely which I think is an over reaction to what the research
has actually shown.
Reply
Hi James
Thanks for your comment, yes I totally agree the negative press on static stretching has gone a bit too far, it
defiantly has a role to play and a place in maintaining muscle length, but it shouldnt be used prior to
exercise thats all
Think the message has been misinterpreted
Regards
Adam
Reply
tatamihealth
Im quite surprised that in all this debate still no one talks about the need to use static stretching to reduce tone in
those muscles that are contributing to dysfunctional patterns of movement to improve mechanics and therefore reduce
injury rates.
Its only ever thought that to stretch a muscle is to try and prevent that particular muscle from injury. It goes to show
that academics are often very out of touch with what highly experienced physios and trainers are actually trying to
achieve with static stretches.
Take a piriformis stretch for example.reducing tone with a stretch greatly improves the function of the glutes, there
better lower limb mechanic and reduced chance of injury. It doesnt get much simpler when you understand the
First and foremost, as a fellow sports medicine blogger I am excited to have discovered your blog. Great
stuff.
I agree with most of the material in this particular post; however I see no reason to avoid static stretching
prior to exercise. Acute variables for static stretching call for held stretch for 20-30 seconds. In the cited
meta-analysis there is no loss of strength or performance measures when performing a stretch for 20-30
seconds. As you stated the functional measures of decline increase when stretching for periods longer than
45 seconds.
Static stretching for 20-30 seconds has yields no functional loss. In addition and as you stated above, static
stretching is prudent to the correction of human movement dysfunction and relaxation of hypertonic
muscles. Individuals with human movement dysfunction should absolutely perform static stretching prior to
exercise IMO.
Also, I think those individuals that do present with dysfunctional movement should take caution or even
avoid dynamic stretching. Multiplanar flexibility for these individuals may actually cause more ha than good.
Nonetheless, awesome blog, awesome blog site and I am glad to have found you. I may even re-blog some
of yours material.
Cheers
Reply
Hi Josh
Thanks for your comments, and your very valuable insights into this stretching issue
I agree with what you say and think static stretching has had some bad press lately and the
reductions in performance when found are small and possibly only relevant for elite athletics.
Interesting point on dynamic stretching and risks would be good to follow this up
It would be great to get some blog swapping and cooperation going with your site and I look
forward to reading more of your articles
Cheers
Adam
Reply
Andy DuBois
Is there any evidence that static stretching does what it is claimed to do?
maintain or improve active ROM or relaxing hypertonic muscles?
Whilst static stretching may not be as bad for you as some make out it that doesnt mean its worth doing .
The explanation that static stretching helps improve or maintain active ROM has no scientific basis or research to back
Hi Andy
Thanks for your comments, i can confidently say there is reams and reams of evidence on static stretching
improving muscle length and ROM, sure, some of it is of dubious quality but it pretty well accepted that
static stretching increases musculotendionous lengths
The issues with static stretching are what are the mechanisms behind this? Does it reduce athletic
performance? And what are the guidelines/parameters to get most effective stretch? These need more
research and clarification?
I advise you to go to PubMed or PedRo to do an online search on static stretching and you can look at the
heaps of evidence for yourself
Cheers
Adam
Reply
Andy DuBois
Thanks for the reply Adam. I am aware there is a lot of research to show that static stretching
increases muscle flexibility but very little measuring dynamic flexibility a quick search on
hamstring flexibility for example shows that the way of measuring the flexibility is with the subject
prone this has little relevance to the flexibility required under speed and load in a sprint for
example. What I would like to know is is the any evidence that static stretching improves active
range of movement in daily activities running walking, or any other dynamic movement. I have
seen research that it doesnt but havent seen any that supports it.
Reply
sydney
Very well said. It is really important to know how to manage, prevent and deal with stretch.
adhesive capsulitis treatment
Reply
Hi and thanks for your comments, I agree totally and thought that was what I said in my blog that each warm
up each stretch should be targeted to the individual and to the task planned
Thanks
Adam
Reply
Ehsan Padash
tnx
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