There is a time period in history where people used to say stretch before and after physical activity, but it’s now considered a pagan practice in many beliefs of society. It seems like most of us need to stretch before we work out and perform any static movement, as it is ascending the barrier of one of the most common principles in sports. However, research now shows that this type of stretching decreases muscle strength. Therefore, it’s fascinating how exercise, movement, and working out have different meanings when viewed through different lenses. Stretching doesn’t need to be entirely performed in order to achieve maximum muscle efficiency, which gives us a better outcome.
We Have Habituated Ourselves
As pre-pubescent teenagers, we were constantly told to stretch our muscles, which carried over into adulthood. This has been ingrained in our routines, even though modern research has come to contradict these ideas. The irony is that static stretching has often been used by the average worker to prevent injury and improve performance across workouts. However, the average person usually stops 90% of their workout before even completing it and transitions into static stretching as part of their warm-up routine.
What Studies Say About Stretching: Focus on Static Stretching
There have been many studies that now deny the common belief that static stretching exercises are good for performance before workouts. A review published in Scandinavian Journal of Medicine and Science in Sports showed that a pre-workout static stretch routine can lower muscle force and explosive power output by about 5–8%. Rather than preparing muscles for further physical action, static stretching interferes with them by making the muscles less efficient at force production.
Expert Insight
Dr. David Behm, an exercise scientist, mentions, “It should be clear that static stretching alleviates muscle action and engages less force, especially in high-intensity or strength activities. And if one thinks of performance, then static stretching is not adequate as far as a warm-up is concerned.”
Real-Life Example
A more modern approach to athletic training has yielded better results and reduced injuries, as static stretching has been replaced with dynamic movements.
The Unseen Risks of Pre-Workout Static Stretching
Though static stretching can be beneficial after a workout and even during flexibility training, doing it before working out carries significant risks, such as:
Lower Muscular Power Production
Static stretches have the capacity to lengthen and overstretch muscle fibers, which ultimately reduces the muscle’s ability to generate significant force during workouts. A study published in The Journal of Strength and Conditioning Research showed that weightlifters who performed static stretches increased their lifts by a factor of ten, while those who did not stretch saw a decline in strength and endurance. This decline in strength is especially unfavorable in sports like sprinting or jumping, where rapid strength generation is a key requirement.
Higher Risk of Injury
While static stretching is often thought to reduce the risk of injury, research suggests that overstretching muscles can increase the chance of strains or tears when an external force is applied. A study published in Medicine & Science in Sports & Exercise found that excessive static stretching actually increased the risk of muscle injuries.
Unsuitable Warm-Up
There are specific criteria that muscles must meet to be optimally prepared for exercise, and static stretches don’t achieve these. Static stretching does not increase the heart rate or promote blood flow to the target areas, both of which are essential for muscle readiness. Increased blood flow is crucial to prevent muscles from staying in a rigid state or experiencing restricted movement near the joints.
Increased Reaction Time
For athletes engaged in sports requiring quick reflexes, static stretching can negatively impact reaction time. This lag can be detrimental in games like basketball or soccer, where agility and quickness are essential.
What You Should Be Doing Instead
The solution is not to avoid warm-ups altogether, but to change your warm-up routine by avoiding static stretching in favor of more effective methods. These stretching and movement exercises are better options to prepare your body for peak performance.
Dynamic Stretching
This stretching consists of controlled movements that replicate the actions you’ll perform during your workout. This prepares muscles while improving flexibility and neuromuscular coordination without diminishing muscle strength. Examples include leg swings, arm circles, and walking lunges.
Incorporate Sport-Specific Movements
Prepare your body for the workout by performing movements specific to your sport or activity. For example, twists and weight training could be included before basketball, ensuring players are prepared for the demands of the game.
Add a Cardiovascular Warm-Up
Start with light cardio for 5-10 minutes, such as running or cycling, to get your heart pumping and blood circulating. This also helps ease up any stiffness in the joints.
Foam Rolling Instead of Stretching
Foam rolling can help ease muscle knots and increase your range of motion without the negative effects associated with static stretching. It prepares muscles without adversely affecting performance.
Example Routine:
- Foam roll: 2–3 minutes on areas of tension, such as calves and hamstrings.
- Cardio warm-up: 5-minute light jog or brisk walk.
- Dynamic stretches include:
- Leg swings (10 swings on each leg)
- Arm circles (10 small circles in each direction)
- Standing lunges (10 alternating lunges)
- High knees (30 seconds)
The Benefits of Dynamic Warm-Ups
Athletes find dynamic warm-ups more efficient at increasing the likelihood of a successful workout while reducing the risk of injury. Here are the benefits:
- Improved Strength and Power Output: Dynamic warm-ups activate more muscles and improve coordination. Giving you an edge in lifting, running, or jumping.
- Reduced Injury Risk: Dynamic stretches prepare the body for exercise by improving joint movement and circulation. Reducing the chances of strains or muscle pulls.
- Enhanced Flexibility and Range of Motion: The gradual and repetitive nature of dynamic movements promotes better flexibility without diminishing strength.
Case Study
Competitive sprinter Jack experienced drastic improvements in his sprint times after replacing static stretching with dynamic warm-ups. He also suffered fewer muscle strains, proving that this switch is not just theoretical, but practically effective.
Get Ready the Right Way
It may come as a surprise to some that working out without stretching is considered. A better approach than stretching before a workout. By replacing static stretches with dynamic warm-ups and movement-specific exercises. Your performance can be maximized, the risk of injury minimized, and mental preparation improved. Test out the recommended routine today and see your energy, strength, and progress reach new heights. Share your thoughts in the comments below. Send this article to a friend who would benefit from a fresh perspective on warming up!