To Stretch or Not to Stretch? That is the Question.

If you were once involved in high school athletics, chances are you received the old school schpeel about static stretching (the task of maintaining a stretch for 10-20 seconds) and how it "prevents injury." Memories of a chorus of my teammates counting down from 10, stretching in unison while gathered in a circle, still echo in my mind. In fact, for some coaches, static stretching is the very pinnacle upon which a thorough warm-up rests. I, myself, truly detest taking time to stretch before workouts, which is likely why I often end up skipping it altogether. But with recent research searching for the science backing this claim, static stretching is no longer thought to be beneficial, but rather detrimental, to ensuing athletic performance. Fellow stretching-haters, rejoice! (insert Hallelujah chorus)
Perhaps I celebrated too soon. Although studies show static stretching pre-workout negatively affects actions such as jumping, sprinting, reaction time, balance, muscle strength (reducing it by as much as 30%), neuromuscular response, and strength endurance, researchers are now promoting the art of dynamic stretching, found to be exponentially more effective in a true warm-up.

What is Dynamic Stretching?

Dynamic stretching is the act of loosening the muscles and tendons, expanding the joints' ranges of motion, and increasing blood flow. There are a number of exercises that accomplish this task, some of which include straight-leg march, handwalks (informally known as inch-worms), forward lunges, backward lunges, arm circles, squats, heel walking, forward inverted hamstring, vertical power skip, and carioca.

Why is Static Stretching Detrimental to Performance?

Static Stretching, although it elongates the muscle, actually weakens it. It also causes a "neuromuscular inhibitory response," meaning the stretched muscle(s) become(s) less responsive, being counterproductive to the main purpose of a warm-up. This effect lasts for around 30 minutes post-stretching. One may perceive an increased readiness for athletic performance as they can stretch farther and farther as they hold the stretch, but in reality this is merely their increased mental tolerance for the discomfort.

Although the benefits of dynamic stretching put somewhat of a damper on my celebration, as I am impatient and will have trouble incorporating it into my training, I can certainly find happiness in laying to rest pre-workout static stretching.

Is There a Time and Place for Static Stretching?

Although static stretching prior to a training run or race is not recommended, there is something to be said about performing such exercises post-workout. One shoudn't entirely forego static stretching, as it may indeed help prevent injuries when performed after exercise. Of course, it also increases flexibility and range of motion.

In essence, if you haven't already, try incorporating dynamic stretching pre-workout and static stretching post-workout for optimal effects - even if you're a self-proclaimed stretching-hater such as myself.