Are you still doing static stretch in your warm up?

Static stretch has become ingrained in the psyche of athlete, coaches and personal trainers, with injury prevention and performance enhancement being given as justifications for its inclusion with a mantra of ‘this is what your supposed to do’ and ‘we’ve always done this’. However, there is little, if any, evidence that stretching pre or post training prevents injury. Similarly, in terms of the performance enhancement elements, research suggests that rather than enhance subsequent performance, static stretching can compromise muscle performance.

Static Stretching

If we’re looking at the performance aspect, the research on static stretching has indicated potential reduction in force production, power, speed, reaction time and strength endurance.1-11 Proprioceptive Neuromuscular Facilitation (PNF) and ballistic stretching13 have also been shown to have negative effects of performance. 

Some studies have found that static stretching has no effect positive or negative on performance.14-16 There is enough evidence to query the use of static stretching in warm-up, and the justification to look at other methods which do not have the potential to reduce performance and which may offer more functional methods of enhancing performance.

Static Quad stretch

Dynamic Mobility

Dynamic Mobility on the other hand does not seem to cause the performance reduction effects of static and PNF stretching17 and has been shown to improve subsequent running performance.14,17,18 Additionally, the dynamic nature of dynamic mobility is more functional than static stretching given the need for active and dynamic methods to be used in functional warm-ups.19 Effective dynamic mobility also require that the muscle is activated through the range of movement. This contributes to the neural activation requirements of an effective warm-up. Dynamic mobility maybe the most suitable method of mobilisation during warm-up for a number of sports. 

There’s always an exception and static stretching before specific sports might increase performance that require an increased range of motion, such as gymnastics. 

Remember…look at your aims first, then work out what’s the optimum methods is on how to  achieve them.

References

1. Behm DG, Button DC, Butt JC.Factors affecting force loss with prolonged stretching.Can J Appl Physiol. Jun;26(3):261–72 2001.

2. Cramer JT, Housh TJ, Johnson GO, Miller JM, Coburn JW, Beck TW. Acute effects of static stretching on peak torque in women. J Strength Cond Res. May;18(2):236–41 2004

3. Cramer JT, Housh TJ, Weir JP, Johnson GO, Coburn JW, Beck TW. The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. Eur J Appl Physiol. Mar;93(5- 6):530–9 2005.

4. Cramer JT, Housh TJ, Coburn JW, Beck TW, Johnson GO.Acute effects of static stretching on maximal eccentric torque production in women. J Strength Cond Res. May;20(2):354–8 2006.

5. Evetovich TK, Nauman NJ, Conley DS, Todd JB. Effect of static stretching of the biceps brachii on torque, electromyography, and mechanomyography during concentric isokinetic muscle actions. J Strength Cond Res. Aug;17(3):484–8 2003.

6. Power K, Behm D, Cahill F, Carroll M, Young W. An acute bout of static stretching: effects on force and jumping performance.Med Sci Sports Exerc. Aug;36(8):1389–96 2004.

7. Cornwell A, Nelson AG, Sidaway B. Acute effects of stretching on the neuromechanical properties of the triceps surae muscle complex. Eur J Appl Physiol. 2002 Mar;86(5):428–34 2002.

8. Wallmann HW, Mercer JA, McWhorter JW. Surface electromyographic assessment of the effect of static stretching of the gastrocnemius on vertical jump performance. J Strength Cond Res. Aug;19(3):684–8 2005.

9. Young WB, Behm DG. Effects of running, static stretching and practice jumps on explosive force production and jumping performance. J Sports Med Phys Fitness. Mar;43(1):21-7 2003. 

10. 10.Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res. Nov;18(4):885–8 2004.

11. 11.Behm DG, Bambury A, Cahill F, Power K. Effect of acute static stretching on force, balance, reaction time, and movement  time. Med Sci Sports Exerc. Aug; 36(8):1397–402 2004.

12. 12.Nelson AG, Kokkonen J, Arnall DA. Acute muscle stretching inhibits muscle strength endurance performance. J Strength Cond Res. May;19(2):338–43 2005.

13. 13.Nelson AG, Kokkonen J. Acute muscle stretching inhibits maximal strength performance. Res Q Exerc Sport. Dec; 72(4): 415–419 2001.

14. 14.Little T, Williams AG. Effects of differential stretching protocols during warm-ups on high-speed motor capacities in professional soccer players. .J Strength Cond Res. Feb;20(1):203–7 2006.

15. 15.Unick J, Kieffer HS, Cheesman W, Feeney A. The acute effects of static and ballistic stretching on vertical jump performance in trained women. J Strength Cond Res. Feb;19(1):206–12 2005.

16. 16.Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res. Aug;19(3):677–83 2005.

17. 17.Fletcher IM, Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. J Strength Cond Res. Nov;18(4):885–8 2004.

18. 18.Yamaguchi T, Ishii K. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power. J Strength Cond Res. Aug;19(3):677–83 2005.

19. 19.Gambetta, V, Athletic Development – The Art and Science of Functional Sports Conditioning. Champaign Ill: Human Kinetics 2007.