Stretching has always been a cornerstone of preparing the body for movement, but not all stretching serves the same purpose. Static stretching, in other words holding a muscle in an lengthened position for a period of time, and dynamic stretching, which uses controlled movements to take joints and muscles through a range of motion, have very different effects on performance and injury risk. If you've been following my posts you'll know that dynamic stretching is ideal before training or sport and static stretching is best suited for after, but research has shed light on the deeper reasons why this is the case.
When it comes to performance, static stretching has often received criticism, but you still see people kick their leg up on a bench and hold it there before a run or workout. The reality is that research shows short bouts of static stretching, less than thirty seconds per hold, have no negative or positive effect on performance. However, longer holds that last sixty seconds or more can actually impair performance. The reason for this comes down to neurology. Muscles rely on strong neural input from the nervous system to contract quickly and forcefully. Long static holds reduce this neurological drive and essentially calm the muscle, making it less responsive. While this can be useful after a workout to relax muscles, it is not ideal when preparing for high-intensity movement or lifting a dumbbell over your head.
Dynamic stretching, on the other hand, has consistently been shown to improve performance. By actively moving muscles and joints through controlled ranges, dynamic stretching increases blood flow, raises body temperature, primes the nervous system, and also activates surrounding muscles at the same time. The body learns to fire muscles more effectively, which translates into greater speed, strength, and coordination. Dynamic stretching when selected properly, mimics the types of movement patterns we use in training or sport, which explains why performance increases rather than decreases after a dynamic warm up.
But wait there's more! When it comes to injury prevention, static stretching again falls short. Despite being long promoted as a way to “loosen up” and prevent strains, research has found static stretching does not reduce the risk of injury in sport. Dynamic stretching, however, has been shown to lower injury risk. The reasoning is clear. Dynamic stretching prepares muscles, tendons, and joints for the specific demands of movement, activating stabilizers and improving joint control, while also applying force through the muscle. By working through functional ranges of motion under light tension, athletes are more resilient to the stresses of training and competition.
For all these reasons, dynamic stretching is the superior choice before training or sport. At AIM Athletic, we structure our small group personal training, personal training sessions, active rehab, and off-season hockey training around proper warm ups that emphasize dynamic stretching at the beginning of our workouts. This ensures members are not only primed for better performance but also better protected from injury. Static stretching still has its place as a recovery tool after workouts, but for getting ready to move with strength and power, dynamic is the clear winner.
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