Static stretching (SS) has been used as part of a warm up protocol for many years.\u00a0It is common to see teams of every code, athletes, cyclists, etc, stretching before their chosen discipline.\u00a0It is also common among all levels of athletes to incorporate SS\u00a0into their cool down regime. This methodical approach has been indoctrinated into us for many years by well meaning parents, coaches, teachers, etc. \u00a0However there is very little evidence to show the benefits of\u00a0stretching. The supposed benefits of static stretching (SS) are to:<\/p>\n
Throughout this post I will look at each of these supposed benefits in light of what the evidence says. I will then give an alternate way to achieve these benefits were the evidence for SS is lacking.<\/span><\/p>\n <\/p>\n This is probably the most well ingrained belief we have about stretching and why we stretch. Often after an injury has settled and you\u00a0return to play you\u00a0may feel a bit tight or less flexible. You feel if you just stretch out for a few minutes pre\/post exercise, that you\u2019ll in some way keep on top of the old injury and the muscles and tendons will be more pliable.<\/p>\n The rational for why stretching may aid injury prevention is held in the belief that stretching has an affect on the compliance and stiffness of the tendon. The stiffer the tendon the less energy it can absorb which increases stresses on the muscle its attached to and hence you get injured. Therefore a less stiff tendon is more compliant, it can store more energy and reduces stress on the muscle. (Witvrouw et al, \u00a02004), (Safran et al, 1989), (McHugh et al, 1999).<\/p>\n However other authors have found no mechanical changes\/stiffness in the musculotendonious unit (MTU). In a recent study, Morse et al, (2008) stated ,\u00a0\u201cdecrease in MTU stiffness following repeated stretches, such as those used by athletes during warm-up, is not due to a change in the tendon but rather to an increased compliance of the proximal, muscular, portion of the MTU. This increased compliance of the muscle is not, however, fully explained by a change in the extensibility of the muscle fascicles and we propose that connective tissue elements within the muscle change their elastic properties when subject to repeated stretches\u201d.\u00a0<\/em>What this implies is that there is no change in the tendon stiffness, rather more compliance. From above, tendon stiffness is related to energy absorption and stresses placed on muscles. Therefore if we can\u2019t change the stiffness of the tendon by stretching we\u00a0can\u2019t\u00a0reduce the stresses placed on the muscle?<\/p>\n In addition to this, in a randomised control trial of 1538 male army recruits, Pope et al, (1999) found no relationship with injury prevention and pre-exercise stretching, stating,\u00a0\u201cpreexercise muscle stretching does not produce a clinically worthwhile reduction in the risk of lower-limb injury\u201d.<\/em><\/p>\n <\/p>\n There is a lot of evidence to suggest that static stretching increases flexibility (O Sullivan et al, 2009, de Weijer et al, 2003, Brady et al 1997, Power et al 2004) in the short term. The consensus on how it achieves this is\u00a0\u00a0lacking. One possible way in which\u00a0this may be achieved is through an increase in the total length of the MTU, where the muscle fascicles increase by the same amount as the tendon during the stretch, with\u00a0the former retracting less post stretch, (Morse et al, 2008). This would lead to a net increase in length of the MTU. Other studies (Magnusson et al , 2000) suggest a in change in the visioelastic properties of the MTU leads to in increase in overall length of the MTU.\u00a0Regardless of which theory is correct, flexibility and range of movement are increased in the short term with static stretching. I say short term as this increase in flexibility\u00a0doesn\u2019t last long. In fact dePino et al, (2000) found that after 4 consecutive stretches of 30 sec on the hamstring muscle, the increased flexibility only lasted 3 minutes. O Sullivan et al, (2009) found that after a 5 minute jog warm up and 3 *30 second static stretches, flexibility increased in the hamstring muscle. \u00a0However this increase reduced after 15 minutes rest. Therefore what we get from this is that stretching can increase flexibility but it doesn\u2019t last long.\u00a0Increased flexibility would have us believe that this means enhanced performance or reduced injury risk. However the relationships of flexibility injury risk and enhanced performance\u00a0is precarious.<\/p>\n <\/p>\n In a recent study, Haddad (2014) found that static stretching had a negative effect on performance for up to 24 hours post stretch. Their objective was to compare the effects of static vs dynamic stretching on explosive performance, and repeated sprint ability after a 24-hour delay. They found that 10, 20, 30m sprint performances were better after a dynamic stretching protocol\u00a0than a no stretching control group and a static stretching group. They also found that horizontal jumps were better in the dynamic stretching group. In light of this, the authors recommend to avoid SS for up to 24 hours pre-explosive activities.<\/p>\n In addition to this, a 2012 meta-analytical review of the literature on whether static stretching inhibits maximal muscular performance found, \u201cclear evidence\u00a0from 104 studies that a pre-exercise static stretching induces significant and practically relevant negative acute effects on maximal muscle strength and explosive muscular performance, regardless of age, gender, training status.\u201d\u00a0<\/em>\u00a0They also recommend that based on this study static stretching as a sole warm-up should be avoided.<\/p>\n What this means is that SS had no benefit on performance. However there is evidence which suggests SS for shorter duration have a less negative effect, (Young et al, 2006).<\/p>\n The consensus\u00a0for SS prior to endurance type activities is lacking, with some studies showing negative effects, (Wilson et al, 2010) while others showing no effect (Mojock et al, 2011). Interestingly,\u00a0the evidence for increased endurance performance following static stretching is almost nill.<\/p>\n <\/p>\n In light of this it is hard to see why we should continue to perform static stretches prior to activities which demand speed, power, strength or endurance. Static stretching may be beneficial with activities in which the goal is to increase range of movement (dancing, gymnastics).<\/p>\n An alternative to\u00a0the goals of SS can be attained through eccentric strength training. Eccentric strength training has been shown to increase performance, (Friedmann-Bettae, et al 2009), (Cormie et al, 2010) endurance, (Aagaard, et al 2010), (JaeHo et al, 2013), (Gremeaux et al, 2010) flexibility (O\u2019 Sullivan et al, 2012) and prevent injury (Peterson et al, 2011).<\/p>\n <\/p>\n Aagaard P, Andersen J.L. (2010). Effects of strength training on endurance capacity in top-level endurance athletes. Scandinavian Journal of Medicine & Science in Sports; 20(s2):39-47<\/p>\n Bandy W, Irion J, Briggler M. (1997). The Effect if Time and Frequency of Static Stretching on Flexibility of the Hamstring Muscles.\u00a0Physical Therapy; 77:(10):1090-1096.<\/em><\/p>\n Benm D, Chaouachi A. (2011). A Review of the Acute Effects of Static and Dynamic Stretching on Performance.\u00a0Eur JAppl Physiol.<\/em><\/p>\n Cormi P, McGuigan, Newton R. (2010).Changes in the Eccentric Phase Contribute to Improved Stretch\u2013Shorten Cycle Performance after Training.\u00a0Medicine & Science in Sports & Exercise.<\/em><\/p>\n DePinto G, Webright W, Arnold B. (2000). Duration of Maintained Hamstring Flexibility After Cessation of an Acute Static Stretching Protocol.\u00a0J Athl Train; 35(1): 56\u201359.<\/em><\/p>\n De Weijer VC, Gorniak GC, Shamus E. (2003). The Effect of Static Stretch and Warm-Up Exercise on Hamstring Length Over the Course of 24 Hours.\u00a0J Orthop Sports Phys Therapy; 33(12):727-733<\/em><\/p>\n Friedmann-Bette B, Bauer T, Kinscherf R, Vorwald S, Klute K, BischoV D, M\u00fcller H, Weber M, Metz J, Kauczor H, B\u00e4rtsch P, Billete R. (2010).\u00a0Effects\u00a0of strength training with eccentric overload on muscle adaptation in male athletes.\u00a0Eur J Appl Physiol; 108:821\u2013836<\/em><\/p>\n Gremeaux V, Duclay J, Deley G, Philip J L, Laroche D, Pousson M, Casillas J.M. (2010). Does Eccentric Endurance Training Improve Walking Capacity in Patients with Coronary Artery Disease? A Randomised Controlled Pilot Study. Clinical Rehabilitation<\/p>\n Haddad M, Dridi A, Chatara M, Chouchi A, Wong D.P, Behm D, Chamari K. (2014). Static Stretching Can Impair Explosive Performance For At Least 24 Hours.\u00a0The Journal of Strength and Conditioning Research; 28(1):140-146<\/em><\/p>\n JaeHo Y, DaeSung P,\u00a0GyuChang L. (2013). Effect of Eccentric Strength on Pain, Muscle Strength, Endurance, and Functional Fitness Factors in Male Patients with Achilles Tendinopathy.\u00a0American Journal of Physical Medicine and Rehabilitation; 92(1):68-76.<\/em><\/p>\n Magnusson SP,\u00a0Aagaard P,\u00a0Nielson JJ\u00a0(2000).\u00a0Passive energy return after repeated stretches of the hamstring muscle-tendon unit.\u00a0Med Sci Sports Exerc;<\/em>\u00a032,\u00a01160\u20131164.<\/em><\/p>\n McCrary J, Ackermann B, Halak M. (2015). A systematic review of the effects of upper body warm-up on performance and injur.\u00a0British Journal of Sports Medicine; (0):1\u20139<\/em><\/p>\n McHugh MP, Connolly DAJ, Eston RG. (1999). The role of passive muscle stiffness in symptoms of exercise-induced muscle damage. \u00a0American Journal of \u00a0Sports Medicine; 27:(5): 594-9<\/em><\/p>\n Mojock C, Su- Kim J, Eccles D, Panton L. (2011). The Effects of Static Stretching on Running Economy and Endurance Performance in Female Dustance Runners During Treadmill Running.\u00a0.\u00a0Journal of Strength and Conditioning Research; 25(8):2170-2176<\/em><\/p>\n Morton S, Whitehead J, Brinkert R, Caine D. (2011). Resistance Training vs. Static Stretching: Effects on Flexibility and Strength.\u00a0Journal of Strength and Conditioning Research; 0:(0):1-8.<\/em><\/p>\n Nelson R, Bandy W. (2004). Eccentric Training and Static Stretching Improve Hamstring Flexibility of High School Males.\u00a0Journal of Athletic Training; 39:(3): 254-258.<\/em><\/p>\n O\u2019Sullivan K, McAuliffe S, DeBurca N. (2012). The effects of eccentric training on lower limb flexibility: a systematic review.\u00a0British Journal of Sports Medicine; 46:838-845\u00a0<\/em><\/p>\n O\u2019Sullivan K, Murray E, Sainsbury D. (2009). The effect of warm-up, static stretching and dynamic stretching on hamstring flexibility in previously injured subjects.\u00a0BMC Musculoskeletal Disorders; 10:37<\/em><\/p>\n Peterson J, Thorborg K, Nielsen M, Budtz-Jorgensen, Holmich P. (). Preventative Effect of Eccentric Training on Acute Hamstring Injuries in Men\u2019s Soccer A clustered-Randomise Controlled Trial. The\u00a0American Journal of Sports Medicine;39:(11):2296-2303<\/em><\/p>\n Pope R, Herbert R, Kirwin J, Grahama B. (1999). Randomized trial of preexercise stretching for prevention of lower-limb injury. Official Journal of the American College of Sports Medicine; 271-277<\/em><\/p>\n Power K, Behm D, Cahill F, Carroll M, Young W. (2004). An Acute Bout of Static Stretching: effects on force and jumping performance.\u00a0Med Science Sports Exerc 36: 1389-1396.<\/em><\/p>\n Safran MR, Seaber AV, Garrett Jr WE. (1989). Warm up and muscularment of Rehabilitation Sciences and Physical Therapy, injury prevention: an update.\u00a0Sports Med; 8: 239-49<\/em><\/p>\n Samson M, Button D, Chaouachi A, Behm G. (2012). Effects of Dynamic and Static Stretching within General and Activity Specific Warm-Up Protocols.\u00a0Journal of Sports Science and Medicine; (11), 279-285.<\/em><\/p>\n Simic L, Sarabon N, Markovic G. (2013). Does Pre-exercise Static Stretching Inhibit Maximal Muscular Performance? A meta-analytical review.\u00a0Scand J Sci Sports; 23:131-148.<\/em><\/p>\n Wilson J, Hornbuckle L, Su-Kim J, Ugrinowitsch C, Rok-Lee S, Zourdos M, Sommer B, Panton L. (2010). Effects pf Static Stretching on Energy Cost and Running Endurance Performance.\u00a0Journal of Strength and Conditioning Research; 24(9):2274-2279<\/em><\/p>\n Witvrouw E, Mahieu N, Danneels L, McNair P. (2004). Stretching and Injury Prevention An Obscure Relationship.\u00a0Sports Med; 34 (7): 443-44<\/em><\/p>\n Young W, Elias G, Power J. (2006). Effects of Static Stretching Volume and Intensity on Plantar Flexor Explosive Force Production and Range of Motion.\u00a0Journal of Sport Med Phys Fitness; 46:403-411<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Stretching Static stretching (SS) has been used as part of a warm up protocol for many years.\u00a0It is common to see teams of every code, athletes, cyclists, etc, stretching before their chosen discipline.\u00a0It is also common among all levels of athletes to incorporate SS\u00a0into their cool down regime. This methodical approach has been indoctrinated into […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-1986","post","type-post","status-publish","format-standard","hentry","category-running"],"acf":[],"_links":{"self":[{"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/posts\/1986","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/comments?post=1986"}],"version-history":[{"count":0,"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/posts\/1986\/revisions"}],"wp:attachment":[{"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/media?parent=1986"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/categories?post=1986"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/liberatingsolution.tech\/design-demo\/leinster-physical-therapy\/wp-json\/wp\/v2\/tags?post=1986"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Static Stretching and Injury Prevention<\/h3>\n
Static Stretching and improved flexibility<\/h3>\n
Static Stretching and Enhanced Performance<\/h3>\n
Summary Points:<\/h3>\n
\n
Bibliography<\/h3>\n