In 2010, researchers at Florida State University asked ten male athletes to stretch for 16 minutes, then run for an hour on a treadmill. In a later session, the same crew sat quietly for 16 minutes, then hit the treadmill for the same duration. Without the pre-run stretch, the men covered more distance while expending less energy. The researchers’ blunt conclusion: “Static stretching should be avoided before endurance events.”
Still, the pregame ritual endures. Most of us were taught by our third-grade PE teacher that we need static stretches—like touching your toes and holding for 30 seconds—to be fast and flexible. Most physiologists now believe that when you elongate muscle fibers, you cause a “neuromuscular inhibitory response,” says Malachy McHugh, director of research for the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City and an expert on flexibility. By triggering this protective counter-response in the nervous system, which tightens the muscle to prevent it from overstretching, you render yourself less powerful. In experiments, static stretching temporarily decreased strength in the stretched muscle by as much as 30 percent, an effect that can last up to half an hour.
But stretching prevents injuries, right? Actually, in several large-scale studies of athletes and military recruits, static stretching did not reduce the incidence of common overuse injuries such as Achilles tendinopathy and knee pain.
Get over it: The jury is still out on the best pre-workout alternative, but dynamic stretching, which incorporates a range of body movements rather than muscle isolation, doesn’t stress tissues to the point of activating the nervous system’s protective instincts. If you’re a diehard stretcher, use this five-minute dynamic-stretching routine to warm you up for the race:
1. Jumping jacks (set of 20)
2. Skipping, forward and backward (one minute)
3. High-leg marches: walk forward, kicking each leg up in front of you with knees locked, like a tin soldier (one minute)
4. Kick your own butt: hop on one leg, kicking the other leg backward, touching your buttocks (set of ten per leg)
Comments
I'd rather drop out of the race than do those prescribed dynamic stretches beforehand.
Flag ThisI note that this article doesn't talk about post-race stretching. I never stretch before working out, but ALWAYS afterward. And Yoga is beneficial, just not before you run. Not only does stretching increase inhibitors, it stretches and tears the muscles. The point of that is that the body heals the muscles so that they are more flexible the next time. However it's dumb to exercise when you've already damaged your muscles.
Flag ThisFlorida State research is making a big conclusion based solely on an experiment with only 10 participants. Let's look at evidence with a greater population base.
Flag ThisFlorida State research is making a big conclusion based solely on an experiment with only 10 participants. Let's look at evidence with a greater population base.
Flag ThisThat would be a big conclusion for just one experiment, however, there is so much research out now that is against static stretching that debunking it as a myth seems plenty logical. Those dynamic stretches might seem strange, but they hit the same movements that you will see most serious athletes doing before a race (legs swings, high knees, butt kicks).
Flag ThisThat would be a big conclusion for just one experiment, however, there is so much research out now that is against static stretching that debunking it as a myth seems plenty logical. Those dynamic stretches might seem strange, but they hit the same movements that you will see most serious athletes doing before a race (legs swings, high knees, butt kicks).
Flag ThisTwo very flawed arguments here. Yes, there have been studies showing that static stretching reduces power output. But the effect only lasts for 20-30 minutes. As for the "several large-scale studies" (such as???) that show static stretching didn't affect overuse injuries. I think if you look at the studies you'll find that they followed athletes over a short time frame. The effectiveness of static stretching is long-term. Very few people who advocate static stretching believe it will have any effect in injury reduction for the event that is about to take place; rather it affects long term mobility, which can affect long term overuse injury rates. To my knowledge no long-term study on the subject has been done. Most top trainers still advocate static stretching, either before a dynamic warmup (giving enough time for power to be restored before the main event), after or at another time.
Flag ThisWow Richard, you sound like a doctor. (note sarcasm) Elsbeth, RE: Most top trainers still advocate static stretching, either before a dynamic warmup (giving enough time for power to be restored before the main event), after or at another time. No they don't. Journey, Thank you for your reasonable comment.
Flag ThisAll I can say is that it feels good to stretch, before or after exercise, but especially when muscles are feeling tight, you get instant results.
Flag ThisI'll buy the first round Shoulian. The rest of you can tug on it.
Flag ThisI ran a season of X-Country (rather slowly - never a good runner; was trying to regain stamina) in High School. Before some workouts, and before EVERY race, the team members would jog a .5 mile course with a little up & down to it -- and then stretch in a gentle way. The team always won.
Flag ThisI don't stretch before an event unless my muscles are too tight to even walk, then it's a light stretch. I do dynamics similar to what is described and I have always had great results. I have coached several volleyball and baseball teams and I use the same concepts with them. Dynamics before and light stretch after...Works great for me and my players.
Flag ThisI believe it. But. Before running, I have to stretch my calves and hips. There's no other way to do it except with static maneuvers, or else they cramp during my run. No bueno.
Flag ThisStretching before warming up is ALWAYS useless - the body should be warmed up before stretching - get the muscles warmed up and the blood flowing and ease into it. "Static" styles of stretching are then the best choices - as "hyper stretching" (over-extending) can strain and tear muscles.. You cannot "pull" a muscle - the damage could be strains, sprains, micro-tears, major tears, inflammation (including the fascia), bruising - but a "pulled muscle" is a common misnomer, and NOT an actual medical condition.
Flag ThisMinardi athletes and Surfer Yogis have been hearing that for the last 12 years. My coaches told me that 20 years ago.
Flag ThisDon't know much about stretching ... but when I see all these animals in the wild kingdom stretching before going out on a hunt ...
Flag ThisI think you need to do some sort of short work-out before stretching to get the blood up into the muscles, so to speak, otherwise you might tear rather than stretch . Once you are a little warmed up, stretching is good for me, to increase my range of movement and my ability to move about, but then I do have an arthritic condition...................
Flag ThisI never stretch before a workout... ever. After a workout I'll do active and/or passive stretching or a yoga routine. At the gym, I do a 3-minute treadmill warm-up followed by dynamic movements similar to what's described above. But I never stretch cold. That works for me and this article explains the logic behind it very well.
Flag ThisI never stretch before a workout... ever. After a workout I'll do active and/or passive stretching or a yoga routine. At the gym, I do a 3-minute treadmill warm-up followed by dynamic movements similar to what's described above. But I never stretch cold. That works for me and this article explains the logic behind it very well.
Flag ThisO.K. for those of you that are doubters show me one scientific study, not a testimonial , that proves the efficacy of pre athletic event stretching on performance and/or injury prevention ... just one.
Flag ThisCanada and USA Rugby programs among many other international athletic programs strongly discourage Static Stretching and encourage Dynamic Stretching. As a player who has used both stretching styles for a sport that requires both endurance and strength I must strongly endorse Dynamic Stretching. Coincidentally, many of the movements that have been described in the above article.
Flag ThisI have one phrase, "fight or flight instinct", no stretching in either case and one ends up just fine after just going for it, besides most stretching is followed by lagtime before the event the stretching was intended for thus resulting in stretching being mute as the muscles have returned to a pre stretch state during said lag time.
Flag ThisBottom line - stretching can shut off muscles ability to contract. Muscles are supposed to do 1 thing - CONTRACT! Why would you ever want your muscles shut off whether you are running, resistance training or just hanging out? Inhibited muscles over time will potentially lead to compensation and then pain. You don't need alot of research or studies for this - it is the human body and how it works.
Flag ThisWhat I don't get is how come static stretching triggers nueromuscular inhibitors while stretching is the basis of a lot of the physiotherapy excercises? At least the ones I've done over the years. By the way, check these out: http://www.theplc.net/Stretch_With_Exercise.html and www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?pagewanted=print
Flag ThisWhat I don't get is how come static stretching triggers nueromuscular inhibitors while stretching is the basis of a lot of the physiotherapy excercises? At least the ones I've done over the years. By the way, check these out: http://www.theplc.net/Stretch_With_Exercise.html and www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?pagewanted=print
Flag ThisIn Minardi Training we don't "stretch" we irrigate the muscles . Stability and mobility rule the roost.
Flag ThisI believe the best way to prep for an event or exercise program, etc. is to give mild resistence to a muscle or group of muscles and do so through the entire ROM. This can be really any action, suited to any sport or activity. In any event the antagonist muscle is neurologically inhibited just as it would if you were performing it full bore. The action muscle is warmed as more blood flows to it. And of course this is done concentrictly (sp?) for the benefit "both" ways. If there is any advantage to warming up the nerve pathways for the desired action then that is an added benefit.
Flag ThisAs written she may be right. Note she is talking strictly about a pre-workout or competitive event stretching. The thing I don't like is implication the average reader gets from this is that static stretching is bad. The reason is to sell articles. Notice how many "Myth" articles there are now-a-days. You want to sell your position just call the opposing viewpoint a "myth" with no factual backing. -100 pts.
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