top of page

Stretching Before Physical Activity: The Benefits, Risk and Best Practices by Gavin Crump OMT MMT LMT  

Writer's picture: Gavin CrumpGavin Crump

Updated: Jan 27



It has been instilled in us by our P.E. coaches since elementary school that we should be static stretching prior to all of our exercise and activities. When we go to the gym or participate in a sport, we may instinctively perform a few stretches to warm ourselves up. However, there may be some types of stretching activities that may reduce our performance prior to our sport hindering us from our peak performance. In recent years, static stretching has faced criticism for potentially hindering performance during pre-event warm-ups.  


  This article examines the benefits and drawbacks of static and dynamic stretching as part of pre-event warm-ups. Drawing on both personal experiences working with athletes and current scientific research, it explores how different stretching techniques impact performance, injury prevention, and flexibility. Ultimately, the article aims to provide evidence-based recommendations on the most effective stretching routines for enhancing athletic performance while minimizing injury risk. 


Definitions  

The most common form of stretching is known as static stretching (SS). This technique is performed by prolonged stretch positioning for 30 or greater.  


Dynamic stretching (DS) on the other hand is defined by rhythmic stretching movement without resistance and short periods of stretch. 


Understanding the Purpose of Stretching and Warm-Up 

  • - Injury Prevention: Stretching may help increase blood flow to muscles and tendons, which may reduce the risk of strains and sprains by enhancing muscle elasticity and joint range of motion.  

  • Enhanced Performance: Dynamic stretching, in particular, helps activate muscles and improve coordination, which may lead to improved sports performance.  It can prepare the body for the specific movements required in various sports, improving aspects of strength, speed, and agility. 

  • Improved Flexibility: Regular intense stretching routines may increase flexibility by elongating muscles and tendons, which enhances mobility and range of motion. Increased flexibility does not particularly indicate a reduced injury risk but greater stretch output over greater range of motion does indicate a reduced injury risk!  

  • Increased Proprioception: Stretching, especially dynamic stretches, enhances the body’s awareness of where its parts are in space. This heightened proprioception improves balance, coordination, and reaction time, all of which are essential for athletic performance. 


Personal experience  

As a manual therapist with experience treating varsity and collegiate-level track athletes, I have observed significant improvements in performance after modifying stretching and warm-up routines. When working closely with a varsity 4x400 coach and their athletes, we saw a significant improvement in race times after switching from static to dynamic stretching about a third of the way through the season. This also influenced how I approached our manual therapy sessions for the athletes post event. Approaching post event to a more sedative, recovery and joint mobilization approach to help the athletes feel their best after exercise. 

 



The Physiology and Neurology of Stretching 

One of the primary mechanism of actions in stretching is known as the stretch reflex. This is an autonomic response from the nervous system when the muscle spindle receptors that reside in the muscle tissue detect a change in length and velocity of length.  During a stretch this sends an afferent signal to the spinal cord where the interneuron sends an efferent single back to the muscle fibers to contract against the stretch. This requires no activity from the brain and is exclusively nervous system function of the spinal cord. This phenomenon is easily assessed by physicians via the patella reflex.  

  

Static vs Dynamic warm ups  

 - A systematic review published in Medicine & Science in Sports & Exercise examined the effect of static stretching on maximal muscle performance. They found among the quality of data the met their requirements that static stretching with a duration below 60 seconds has no negative effects on maximal performance1. The proposed mechanism here is that the effect that static stretching has on muscle tissue over longer periods continuously decreases short term muscle contractability. Yeilding greater results in post event, clinical or therapeutic settings vs pre-event warm ups.  


 - A review from the European Journal of Applied Physiology outlines some of the details of dynamic stretches and their effects. Some studies have revealed that there is little evidence to show any change from dynamic stretches unless they are used in large amplitude followed by specific sport warm ups2.  


- A randomized controlled trial from Human Movement Science found decreased strength of the knee joint with prolonged static stretching but both dynamic and static stretching increase proprioception3. This conclusion would indicate that dynamic stretching would be preferred to pre-event activity versus static stretching in order to avoid decreasing short term muscle strength.  


A note on sport specific warm ups  

  • Sport-specific warm-ups are great tools for optimizing performance and minimizing injury risk. These exercises are designed to target the specific muscle groups and movements that will be used during a particular sport, preparing the body for the physical demands ahead.  

 

  • For runners, a track athlete might perform high-knee drills, butt kicks, and strides to activate the hip flexors, hamstrings, and glutes. These dynamic movements mimic the running motion, improving coordination and muscle engagement. 

 

  • For tennis players, warm-ups might include wrist rotations, lateral lunges, and quick direction changes to prepare the shoulders, wrists, and legs for the rapid movements required during a match. 

 

  • For baseball pitchers, exercises that mimic the throwing motion, such as shoulder rotations, arm circles, and trunk twists, may temporarily increase shoulder mobility and activate the muscles required for maximum performance of a pitch. 

 

  • The goal of these sport-specific exercises is to temporarily increase flexibility and muscle activation specifically to prime the body for the exact movements it will perform during the event. By focusing on the muscles and movements specific to the sport, athletes can experience a smoother transition into their activity, ultimately improving their performance on game day. 


Conclusion  

The use of stretching pre-event may be beneficial to aid in proprioception and aiding in sport performance and injury reduction. However, static stretching has a greater benefit in therapeutics vs pre-event activity as far as maximal performance and injury reduction goes. Whereas, dynamic stretching is preferred in most cases for pre-event warmups, sport specific exercises are the best possible warm up as far as decreasing injury risk and maximal sport performance. Static stretching has extremely useful benefit from a clinician's standpoint or as a form of therapeutics. Both as viable tools for pain management, increased proprioception and decreased muscle activity and spasm.  

Consider these research findings when planning your warm-up routines, and discuss them with your coaches, trainers, and colleagues to determine what works best for your performance. 

 

References  

 

  1. KAY, ANTHONY D.1,2; BLAZEVICH, ANTHONY J.2. Effect of Acute Static Stretch on Maximal Muscle Performance: A Systematic Review. Medicine & Science in Sports & Exercise 44(1):p 154-164, January 2012. | DOI: 10.1249/MSS.0b013e318225cb27 

  2. Behm, D.G., Kay, A.D., Trajano, G.S. et al. Mechanisms underlying performance impairments following prolonged static stretching without a comprehensive warm-up. Eur J Appl Physiol 121, 67–94 (2021). https://doi.org/10.1007/s00421-020-04538-8 

  3. Walsh, Gregory S. Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength. Department of Sport and Health Sciences, Faculty of Health and Life Sciences, Oxford Brookes University, UK.

54 views0 comments

Recent Posts

See All

Comentarios


2024 by Gavin Crump

bottom of page