Are We Stretching the Truth?!

Years ago everyone was told to stretch, stretch, and when completed, stretch again, especially prior to activity. Lately, if one has noticed teams or athletes warming up, the method has changed and all the rage is in performing what is called a Dynamic Warm-up or Active Stretching. One may still notice people stretching prior to activity, but is that really correct? It can be confusing, and with the fairly rapid and recent crossover to dynamic warm-ups, what is the reason behind this change and is it the best method of practice?

Several recent studies have indicated that performing a dynamic warm-up prior to activity is preferable to stretching. Dynamic warm-up elevates the body temperature and consequently makes muscles more elastic, thus able to accept the demands of activity and extreme movement. Stretching muscles while moving (dynamic warm-up) increases power, flexibility, and range of motion. Muscles in motion don't experience an inhibitory or suppressing response that is received with static stretching. Instead, they get an excitatory message making the muscle more ready to perform - just what one wants to be able to perform maximally as soon as the competition or event begins!

The old presumption that prior to exercise holding a stretch for 20 to 30 seconds - known as static stretching - readies muscles for a workout is not entirely accurate, when in fact, it actually weakens them. In a recent study conducted at the University of Nevada

 , Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one's leg muscles can reduce strength in the other leg as well, probably because the central nervous system adopts that neural pathway and affects both sides, even though only one side may have been actually treated. All of this points to the question, is a method (such as stretching) to decrease muscle strength and force a way to prepare for activity, especially for a high level game or practice? The recent studies suggest not!

Further, when relating preparatory stretching or its alternative dynamic warm-up to injuries, it has been noted that stretching prior to activity may actually be related to increased risk of injury, especially in females. Specifically, stretching may add to laxity (a concern for females due to already being more lax and/or flexible than males), and not muscle stiffness (a result of dynamic warm-up), which helps protect joints in performance and in potential injury scenarios. Research shows an association between joint laxity and injury, and since women have greater joint laxity than men, procedures that increase range of motion in female athletes should be cautioned and even questioned. Also, in a study conducted with Army recruits investigating the effects of stretching and injury rate, there was no correlation found at all, but rather the level of cardiovascular and general physical fitness was a more accurate predictor.

Is All Static Stretching Bad? NO!!

Static stretching still has an important place, and that is afteractivity, or if someone has a limited range of motion, injury, or some type of imbalance that may require stretching. In activity, our muscle fibers actually shorten, especially with intense workouts. If one does not perform static stretching after activity, over time our muscle-tendon units may experience adaptive shortening, thus creating an environment ripe for injury or decreased athletic movement and function.

The Bottom Line

A dynamic and active warm-up of at least 10-15 minutes is the optimal method for preparing the body for activity. It should mimic athletic movements and form as well as move joints and limbs through a broad range of motion. All of IU Health Sports Performance classes incorporate a dynamic and active warm-up as part of and prior to any class exercise. Static stretching is best utilized post-activity and for those that have limited range of motion and/or injury.

Article written by: David Beine, MS, LAT

IU Health Sports Performance Athletic Trainer

For more information:

The Role of Flexibility in Injury Prevention and Athletic Performance

http://www.mmaonline.net/publications/MNMed2003/May/Ingraham.html

Stretching: The Truth

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html

Attachments:

2010-11 INDIANA CHAMPIONSHIPS STANDARDS

[2010-11 INDIANA CHAMPIONSHIPS STANDARDS]

112 Kb