Stretching – Is It Really Worth It?

Stretching has long been viewed as a key component of a well designed exercise program. Many studies suggest that stretching can support optimal performance and health by increasing flexibility and reducing injury prevalence. However stretching may not be ideal or even suitable in every context. Some research has shown that static stretching before strength-based activities, like powerlifting, can reduce muscle power and decrease protective joint stiffness – crucial for heavy lifting. We also need to understand the limitations of it’s use – evidence shows that stretching cannot prevent all injuries, particularly those caused by acute trauma or repetitive strain from poor technique.

Whether stretching is beneficial depends on the sport, the athlete’s needs, and how it fits within their overall approach to training. 

Stretching Benefits for Flexibility, Range of Motion, and Injury Prevention

Stretching plays an important role in improving flexibility, range of motion (how far joints can move), and reducing injury risk, especially in sports that require high mobility. For example, gymnasts and dancers use static stretching to maintain their performance and lower the chance of injury. A review by Behm and Chaouachi (2011) found that static stretching can improve joint flexibility by 10-15%, which helps with movements like splits and high kicks while decreasing the likelihood of muscle strains. Additionally, a systematic review by Herman et al. (2012) in BMC Medicine showed that athletes in sports like soccer experienced a 20% reduction in non-contact lower limb injuries when they included dynamic stretching in their warm-ups.

Stretching Potential Drawbacks: Muscle Power and Joint Stiffness

While stretching is helpful for flexibility, it can be less effective for sports that need maximum muscle power and joint stiffness. Research indicates that static stretching before explosive activities, like powerlifting and sprinting, can weaken muscles and reduce power output. A meta-analysis by Simic et al. (2013) found a 5.5% decrease in muscle power after static stretching, which can hinder performance. Muscle stiffness is crucial for athletes in strength sports because it helps stabilize joints and protect against excessive movement. If stiffness decreases due to too much stretching, it can lead to injuries by allowing unsafe joint movements. This stiffness comes from the natural properties of muscles and tendons, which are essential for producing force and transferring energy during powerful movements.

Types of Stretching

• Static Stretching
  Static stretching involves holding a muscle in a stretched position for an extended period, typically between 15-60 seconds. This type of stretching is commonly used post-exercise to aid in recovery and enhance flexibility. For example, holding a hamstring stretch while seated can help lengthen the muscle and improve flexibility. However, static stretching is less effective as a warm-up before high-intensity activities, as it may temporarily reduce muscle strength and power (Behm & Chaouachi, 2011).
  
• When to Use: Static stretching is most effective when performed post-exercise during the cool-down phase or on rest days to improve flexibility and aid muscle recovery.
  
• Examples:
  • Hamstring Stretch: Sit on the ground with one leg extended and the other bent. Reach towards the extended leg’s toes, keeping your back straight.
    Purpose: Increases flexibility in the hamstrings and lower back.
  • Quadriceps Stretch: Stand on one leg, pull the opposite ankle towards the buttocks, and hold the position.
    Purpose: Stretches the front of the thigh (quadriceps) and improves flexibility in the hip area.

• Dynamic Stretching
  Dynamic stretching involves performing controlled movements that take muscles and joints through their full range of motion. This type of stretching is typically used before physical activity to warm up the body, increase core temperature, and prepare muscles for exertion. Studies have shown that dynamic stretching can lead to improved power, speed, and agility during performance (Chaabene et al., 2019). It helps reduce injury risk by preparing the muscles and joints for the demands of the sport, making them more resilient to stress.
  
• When to Use: Dynamic stretching should be incorporated into the warm-up routine before exercise or sports activities to prepare the muscles and joints for action.
  
• Examples:
  • Leg Swings: Stand next to a support, swing one leg forward and backward in a controlled motion.
    Purpose: Warms up the hip flexors, hamstrings, and glutes, improving dynamic range of motion.
  • High Knees: Jog in place while lifting your knees as high as possible.
    Purpose: Activates the hip flexors, quadriceps, and calves, increasing heart rate and blood flow.

• Active Stretching
  Active stretching involves holding a stretch using the strength of the agonist muscle without external support. This type of stretching is used to enhance muscle strength and flexibility simultaneously. Active stretching has been shown to increase muscle strength and range of motion, which can contribute to better overall performance by allowing for greater movement control and reducing the risk of muscle strains. It is particularly useful for improving flexibility in sports that require a high degree of muscle engagement and range of motion.
  
• When to Use: Active stretching can be used both during warm-ups and cool-downs to enhance flexibility and muscle engagement, particularly in sports requiring dynamic movement.
  
• Examples:
  • Single-Leg Raise: Lie on your back, lift one leg straight up without bending the knee, and hold the position.
    Purpose: Strengthens the hip flexors and improves flexibility in the hamstrings and lower back.
  • Controlled Kicks: Stand on one leg and kick the other leg out in front of you in a controlled motion, keeping the movements steady.
    Purpose: Engages the hip flexors and strengthens the quadriceps, enhancing flexibility and muscle activation.

Is Stretching Worth It for Me?

Stretching strategies should be customized to the specific needs of athletes based on their sports. Here are some high level recommendations:

• Gymnasts, Dancers, Martial Artists: Use static stretching after workouts to improve flexibility and range of motion. Active stretching can also be useful during training.
• Soccer Players, Basketball Players, Runners: Include dynamic stretching in warm-ups to prepare muscles and reduce injury risk. Passive stretching can be done after training to aid recovery.
• Powerlifters, Sprinters: Avoid static stretching before training, as it can decrease muscle power and stiffness. Instead, focus on dynamic stretching or mobility exercises to prepare muscles without sacrificing strength. Active stretches can also help improve flexibility.

References

• Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2
• Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology, 10, 1468. https://doi.org/10.3389/fphys.2019.01468
• Herman, K., Barton, C., Malliaras, P., & Morrissey, D. (2012). The effectiveness of neuromuscular warm-up strategies that require no additional equipment for preventing lower limb injuries during sports participation: A systematic review. BMC Medicine, 12, 75. https://doi.org/10.1186/1741-7015-12-75
• Little, T., & Williams, A. G. (2006). Effects of differential stretching protocols during warm-ups on short-distance sprint performance in trained athletes. Journal of Strength and Conditioning Research, 30(2), 338-346. https://doi.org/10.1519/JSC.0000000000001133
• Simic, L., Sarabon, N., & Markovic, G. (2013). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148. https://doi.org/10.1111/j.1600-0838.2012.01444