Example of static stretching

Unlike man, all stretches are not created equal.  Not equal because stretches stretch different muscle groups (the lunge stretch stretches the hip flexors; the squat stretch stretches the quadriceps) and some stretches are more effective in stretching out one muscle group than another that stretches the same muscle group (in my opinion, stretching the inner thigh muscles are best done sitting down, not standing up).

But there’s another reason why stretches aren’t created equal, and the answer goes back to terms you probably first heard in your junior high science class.

If you remember your junior high science class, then you probably recall the terms “dynamic” and “static,” and their referring to energy.  For instance, when energy is static, it’s motionless, or potential; when energy is dynamic, it’s moving, or kinetic.

The same definitions apply to stretching.  When most of us think of stretching, we think of the static kind – the kind where you sit on the floor or stand and hold something to stretch those quadriceps, hamstrings and calf muscles.  Traditionally, these exercises have been done before hitting the pavement for a run, or pounding the pedals for a ride. 

But based on my own experience and my own independent research, static stretching is best left for AFTER exercise, not before.  Why?  Because it can actually diminish performance.  In fact, in no less than eight studies I found – published in such well-respected journals as Sports Medicine, the Journal of Sports Sciences, and Research Quarterly for Exercise and Sport – each of them showed how static stretching ailed athletic performance, decreasing muscle strength by 10 percent, reducing force production in the Achilles tendon (i.e. the space between the heel and the base of the calf muscle) by eight percent, and reducing one’s vertical leaping ability, respectively.

And these numbers might be TOO generous.  In other analyses, muscle strength was reduced by as much as 30 percent!

The best kind of stretching to do prior to rigorous exercise is dynamic stretching.  When you stop and think about it, it makes sense.  Static stretching is stretching muscles groups while at rest and remaining at rest throughout; dynamic stretching stretches muscles and moves them at the same time.  And that’s really the point to stretching before exercise:  to increase range of motion and improve performance before “heading into battle.” 

My favorite kind of dynamic stretch is called the straight-leg march.  This is where you lift your leg straight out in front of you while trying to touch that foot with your opposite hand.  You then repeat with the opposite leg and opposite hand, “marching” as you go.  You shouldn’t force the stretch, though; that’s known as ballistic stretching.  Just gently reach out in front of you and slowly (but forcefully) march six to 10 steps, raising and reaching just enough so you can feel the stretch.

There are lots of other forms of dynamic stretches, some of which can be found here.  Try them out and see if you feel or notice any difference in your athletic endeavors.

Note:  This should not suggest that there’s no place for static stretching.  As I said, static stretching is best left for post-workout.  The muscles tend to tense up after a 30 to 40 minute run or bike ride, and there’s no better way to relax them than with some static stretches; they increase flexibility and are a great, relaxing way to cool down.

Sources:
EliteSoccerConditioning.com
The New York Times

Stretching

There’s a fellow I know who thinks almost all studies conducted are gobbledygook because all they do is point out what’s already obvious. 

While there’s no question studies often do point out what the educated person knows to be true intuitively, they just as frequently point out things that run counter to common sense. 

I can think of no better example of this than the utility of stretching.  Since first grade gym class, ALL of us stretched and ALL of us were told of its importance, as stretching warms up cold muscles so that quick, sudden movements during exercise won’t result in injury.  Many of us have since seen the wisdom behind those words, as a number of people – perhaps even ourselves – have sustained injuries due to improper or a lack of stretching.

But there are some studies out there that suggest stretching “does not produce clinically meaningful reductions in risk of exercise-related injury.”  This was the takeaway conclusion drawn by researchers from Wales, who tested the efficacy of warm-up stretches on a group of army-trained males over the course of 12 weeks.  The soldiers’ stretching exercises were the static kind, the kind where you sit and reach to stretch the hamstrings, squeeze the knee to stretch the glutes, or stand and grab the foot from behind to stretch the quads.

To the researchers’ credit, they do mention that their sample included a group of over a thousand army recruits, but that’s a rarely reported fact in the media.  Too bad, because that fact goes a long way in discrediting their assertion that stretching is useless, because army-trained men have muscles that are far more tuned and trained than average Americans.  Thus, they’re naturally less likely to suffer from injury.

But what about everyone else?  Is the average American safe from injury whether warming up is part of the equation or not? 

If common sense doesn’t already tell you so, the answer of course is NO!  But because some studies suggest it’s OK to “scratch the stretch,” here’s a counter study saying why that’s a bad idea.

Researchers from the University of North Carolina found that warming up – i.e. stretching – is particularly important for young adults, people whose muscles have not yet fully developed.  When comparing how the young adults’ performances and flexibility improved after a new warm-up program was included into their exercise regimen (i.e. soccer), they found that those who engaged in the warm-up program improved their performance on the playing field.  The researchers’ assessed “improvement” by observing their physical play after videotaping them.  Those that used the different warm-up techniques had improved jumping, cutting and foot planting ability.  This was particularly true among those who had the most apparent problems with flexibility prior to the “warm-up intervention.”

The study involved approximately 175 young adults (a mix of boys and girls) between the ages of 10 and 17.  It’s published in this month’s edition of the American Journal of Sports Medicine.

Some stretches may be better than others and how one stretches may contribute to injury, but to say that the act of stretching “produces no clinically meaningful reductions” to injury is a real “stretch.” 

Part 2:  What are the best stretches to perform both before and after a cardiovascular workout.

Sources:
EliteSoccerConditioning.com
New York Times
Ready, Set, GO!
NCBI
Science Daily