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Could stretching be effecting your performance

Static stretching was once considered an integral part of the warm up prior to working out. Static stretching is where you take a muscle into a stretched position and hold it for an extended period of time (usually around 30secs). The thought was, that stretching in this way would reduce the risk of injury. Unfortunately, these claims were not based on any evidence.

Research has indicated that static stretching prior to a workout can actually be detrimental to performance. Furthermore; stretching prior to a workout will not be protective of muscle soreness or reduce the risk of injury.

Studies have shown reductions in 20-meter sprint performance, vertical jump height, power out-put, agility and strength after completing static stretching. Before a muscle contracts, it has the ability to store elastic energy. Think of it a bit like stretching an elastic band and then letting it go. The stretch then release, creates a sling shot effect allowing for greater power output. When we hold a static stretch, it decreases the muscles ability to utilize this elastic energy.

This doesn’t mean you have to avoid static stretching all together. It can still be a safe, effective way of increasing flexibility and joint range of motion. But it would probably be best to use it outside of your workouts and definitely not beforehand.

Instead, try to perform a dynamic warm up prior to a workout. This involves taking the targeted area through its entire range of motion at a controlled speed. Examples of dynamic movements could be; high knees, butt flicks, hip rolls, running cycles, leg swings and straight leg skipping. The whole idea of a dynamic warm up is to improve your bodies mobility, warm up the muscles and do it in a way that is specific to the exercise session you are about to undertake. This style of warm up has been shown to be effective at improving performance. The reason for this may be due to the rehearsal of specific movement patterns, which may help increase coordination of subsequent movement.

If you’ve feeling a bit sluggish at the start of a workout and need a hand getting started, please speak with you Accredited Exercise Physiologist.