Does static stretching help improve performance and reduce the risk of injury?
There has been a recent shift from doing static stretching prior to exercise into dynamic stretching instead. Several studies have discussed and concluded that static stretching can even negatively impact performance if done as part of a warm up routine. When I say performance, I mean in short-burst (as in strength and power sports) and for speed and agility dominant sports. Unfortunately, there’s not much studies have been dedicated for endurance sports.
Another mentioned that dynamic stretching can reverse the negative impacts of the stretching done statically (during warm up). Buuut, why the need to reverse a negative impact when it can be avoided altogether - am I right? 🤓 Therefore, including dynamic stretching and proprioceptive neuromuscular facilitation (PNF) techniques are more effective methods in warming the body and prepping it for the work/sport that it will soon be subjected to. (See the page’s Instagram for examples of dynamic stretching and PNF techniques ➡️)
On to the second point:
Does static stretching reduce the risk of injury?
My patients (the more recent ones anyway) will attest that I say - “never to hold a stretch unless the technique is for increasing joint mobility.” What that means is that I will always give homework exercises consisting of dynamic stretches and not static stretches ✍️ These techniques may reduce the risk of injury by about 54%. That’s enough percentage for me to incorporate to my personal routine and to those of my patients.
A limitation I see, however, is that none of these studies discussed about the intensity of these stretches. Regardless of the type of stretch and whatever literature there is to back up its benefits, if the intensity of the stretches is too…intense - for the lack of a better term 🫠 it will not yield the results we want (less injuries & improved performance). In my opinion, stretches should feel nice and comfortable - maybe veering a bit towards pain but it should not be painful.
In summary:
No, static stretching does not seem to improve performance. It actually can be detrimental to performance. (and)
No, it has been documented that cannot reduce the risk of injury.
However, dynamic stretching can beneficial to both those aspects. 🤸🏽
I hope this helps you on your next warm up routine - which I hope you’re already doing?! 🤨
Until the next article,
Isabel
IG: @sisonsessions