The case for more stretching

@jesusislord4ever1968 Natacha Oceane has a pretty good video on how to warmup for a workout, and she points out that the study that originally showed you shouldn't perform static stretches before a workout had the athletes holding the stretch for something like ten minutes! She suggests that some light static stretching is totally okay before a workout, and even suggests foam rolling too.

Found the video:
 
@raze777 Thank you, this is great. I was having significant hip and lower back issues during and after leg workouts. I noticed that foam rolling and hip mobility have made them unnoticeable. Glad to know I’m not crazy!
 

References​

  1. Apostolopoulos NC, Lahart IM, Plyley MJ, Taunton J, Nevill AM, Koutedakis Y, Wyon M, Metsios GS. The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise - a randomized controlled trial. Appl Physiol Nutr Metab. 2018 Aug;43(8):806-815. doi: 10.1139/apnm-2017-0841. Epub 2018 Mar 12. PMID: 29529387.
  2. Behm D.G., Bambury A., Cahill F., and Power K. 2004. Effect of acute static stretching on force, balance, reaction time, and movement time. Med. Sci. Sports. 36: 1397–1402.
  3. Behm DG, Blazevich AJ, Kay AD, McHugh M. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 Jan;41(1):1-11. doi: 10.1139/apnm-2015-0235. Epub 2015 Dec 8. PMID: 26642915.
  4. Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011 Nov;111(11):2633-51. doi: 10.1007/s00421-011-1879-2. Epub 2011 Mar 4. PMID: 21373870.
  5. Bullock GS, Faherty MS, Ledbetter L, Thigpen CA, Sell TC. Shoulder Range of Motion and Baseball Arm Injuries: A Systematic Review and Meta-Analysis. J Athl Train. 2018 Dec;53(12):1190-1199. doi: 10.4085/1062-6050-439-17. Epub 2018 Dec 7. PMID: 30525937; PMCID: PMC6365063.
  6. Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64. doi: 10.2165/00007256-200333020-00005. PMID: 12617692.
  7. Cronin J., Nash M., and Whatman C. 2008. The acute effects of hamstring stretching and vibration on dynamic knee joint range of motion and jump performance. Phys. Ther. Sport, 9: 89–96.
  8. Dueweke JJ, Awan TM, Mendias CL. Regeneration of Skeletal Muscle After Eccentric Injury. J Sport Rehabil. 2017 Apr;26(2):171-179. doi: 10.1123/jsr.2016-0107. Epub 2016 Dec 19. PMID: 27992284; PMCID: PMC5393925.
  9. Ebben W.P., Carroll R.M., and Simenz C.J. 2004. Strength and conditioning practices of National Hockey League strength and conditioning coaches. J. Strength Cond. Res. 18: 889–897.
  10. Garrett WE Jr. Muscle strain injuries. Am J Sports Med. 1996;24(6 Suppl):S2-8. PMID: 8947416.
  11. Gleim GW, McHugh MP. Flexibility and its effects on sports injury and performance. Sports Med. 1997 Nov;24(5):289-99. doi: 10.2165/00007256-199724050-00001. PMID: 9368275.
  12. Gomes J, Neto T, Vaz JR, Schoenfeld BJ, Freitas SR. Is there a relationship between back squat depth, ankle flexibility, and Achilles tendon stiffness? Sports Biomech. 2020 Feb 5:1-14. doi: 10.1080/14763141.2019.1690569. Epub ahead of print. PMID: 32022631.
  13. Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD004577. doi: 10.1002/14651858.CD004577.pub3. PMID: 21735398.
  14. Howatson G, van Someren KA. The prevention and treatment of exercise-induced muscle damage. Sports Med. 2008;38(6):483-503. doi: 10.2165/00007256-200838060-00004. PMID: 18489195.
  15. Knapik JI, Bauman CL, Jones BH, et al. Preseason strength and flexibility imbalances associated with athletic injuries in female collegiate athletes. Am J Sports Med 1991; 19 (I): 76-81
  16. Kim G, Kim H, Kim WK, Kim J. Effect of stretching-based rehabilitation on pain, flexibility and muscle strength in dancers with hamstring injury: a single-blind, prospective, randomized clinical trial. J Sports Med Phys Fitness. 2018 Sep;58(9):1287-1295. doi: 10.23736/S0022-4707.17.07554-5. Epub 2017 Oct 24. PMID: 29072027.
  17. Kim SH, Kwon OY, Park KN, Jeon IC, Weon JH. Lower extremity strength and the range of motion in relation to squat depth. J Hum Kinet. 2015 Apr 7;45:59-69. doi: 10.1515/hukin-2015-0007. PMID: 25964810; PMCID: PMC4415844.
  18. Konrad A, Stafilidis S, Tilp M. Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scand J Med Sci Sports. 2017 Oct;27(10):1070-1080. doi: 10.1111/sms.12725. Epub 2016 Jul 1. PMID: 27367916; PMCID: PMC5479471.
  19. LaRoche DP, Connolly DA. Effects of stretching on passive muscle tension and response to eccentric exercise. Am J Sports Med. 2006 Jun;34(6):1000-7. doi: 10.1177/0363546505284238. Epub 2006 Feb 13. PMID: 16476913.
  20. Lempke L, Wilkinson R, Murray C, Stanek J. The Effectiveness of PNF Versus Static Stretching on Increasing Hip-Flexion Range of Motion. J Sport Rehabil. 2018 May 1;27(3):289-294. doi: 10.1123/jsr.2016-0098. Epub 2018 May 22. PMID: 28182516.
  21. McHugh M.P. and Cosgrave C.H. 2010. To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand. J. Med. Sci. Sports, 20: 169–181
  22. Medeiros DM, Cini A, Sbruzzi G, Lima CS. Influence of static stretching on hamstring flexibility in healthy young adults: Systematic review and meta-analysis. Physiother Theory Pract. 2016 Aug;32(6):438-445. doi: 10.1080/09593985.2016.1204401. Epub 2016 Jul 26. PMID: 27458757.
  23. Noonan TJ, Garrett WE Jr. Muscle strain injury: diagnosis and treatment. J Am Acad Orthop Surg. 1999 Jul-Aug;7(4):262-9. doi: 10.5435/00124635-199907000-00006. PMID: 10434080.
  24. Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.
  25. Pozzi F, Plummer HA, Shanley E, Thigpen CA, Bauer C, Wilson ML, Michener LA. Preseason shoulder range of motion screening and in-season risk of shoulder and elbow injuries in overhead athletes: systematic review and meta-analysis. Br J Sports Med. 2020 Sep;54(17):1019-1027. doi: 10.1136/bjsports-2019-100698. Epub 2020 Jan 14. PMID: 31937577; PMCID: PMC7456673.
  26. Reid DC, Burnham RS, Saboe LA, et al. Lower extremity flexibility patterns in classical ballet dancers and their correlation to lateral hip and knee injuries. Am J Sports Med 1987; 15 (4): 347-52
  27. Simic L, Sarabon N, Markovic G. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scand J Med Sci Sports. 2013 Mar;23(2):131-48. doi: 10.1111/j.1600-0838.2012.01444.x. Epub 2012 Feb 8. PMID: 22316148.
  28. Taylor KL, Sheppard JM, Lee H, Plummer N. Negative effect of static stretching restored when combined with a sport specific warm-up component. J Sci Med Sport. 2009 Nov;12(6):657-61. doi: 10.1016/j.jsams.2008.04.004. Epub 2008 Sep 3. PMID: 18768355.
  29. Thomas E, Bianco A, Paoli A, Palma A. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports Med. 2018 Apr;39(4):243-254. doi: 10.1055/s-0044-101146. Epub 2018 Mar 5. PMID: 29506306.
  30. Van Mechelen W, Jlobil H, Kemper HCG, et al. Prevention of running injuries by warm-up, cool-down, and stretching exercises. Am J Sports Med 1993; 21 (5): 711-9
  31. Wiesler ER, Hunter OM, Martin OF, et al. Ankle flexibility and injury patterns in dancers. Am J Sports Med 1996; 24 (6): 754-7
  32. Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-99. doi: 10.2165/00007256-200737120-00006. PMID: 18027995.
 
Back
Top