|
Experts Say Stretching Moves May Be Better For Athletes Than Static Poses.
By: Anne Aurand / The Bulletin
Published: July 25, 2013 :: 4:00AM PST
Common thought has long been that a good stretch before a hard workout was the right thing to do. Stretching before any rigorous activity was supposed to reduce injury and improve performance.
However, some research suggests that stretching does neither.
According to a 2011 position paper from the American College of Sports Medicine, stretching does not prevent injuries, back pain or muscle soreness. And, according to the ACSM paper and local experts, stretching prior to activity can diminish muscle strength, power
and sports performance.
It may be that we’ve been going about stretching all wrong.
The experts say there’s a time and a place for it. If done a certain way and at the appropriate time, it can be helpful. How and when you stretch appears to matter.
Static Vs. Dynamic Stretching
Static stretching is the kind most of us think of — stretching a muscle to its maximum length and holding the pose for up to 30 seconds. This practice, over time, can lengthen tight muscles and help improve joint mobility.
Dynamic stretching is when a person moves the joints and muscles through their full range of motion while stretching to the edge of flexibility. Think of doing deep leg lunges while moving across a room, with just a couple of seconds of pause at the deepest point of each lunge. Dynamic stretching can prepare the body for activity by stimulating the systems that will be called on. (Some don’t even call this stretching; they consider it one kind of a warm-up.)
Scientists around the world have tried to measure the effects of static vs. dynamic stretching on all kinds of activities, from tennis serves to vertical leaps.
Research suggests that longer-duration static stretching before an activity can decrease strength and power. For example, one study shows that basketball players couldn’t jump as high for a period of time after static hamstring stretching.
However, such research often includes situations that are not realistic, said Lynn Millar, a professor of physical therapy at Winston-Salem State University in North Carolina and a fellow of the American College of Sports Medicine. People don’t usually hold a long, deep stretch and then suddenly jump as high as they can, she said.
Besides, the physiological response to stretching is not one-size-fits all, she said. Genetics, age, fitness level, prior injuries and other factors can play into how stretching affects performance and injuries.
Here is a YouTube video that demonstrates dynamic stretching techniques:
Dynamic Stretching Techniques with Galen Rupp
Current Thought
Both kinds of stretching can serve a purpose if done in the right context.
Generally speaking, the goal of a static stretch is to lengthen muscle tissue and allow a greater range of motion in a joint, said Chris Cooper, a physical therapist with Therapeutic Associates at the Athletic Club of Bend. But doing it can relax the muscle for a while, which is not useful before engaging in sports, Cooper said.
So experts, including Cooper, say longer-held, static stretches that lengthen the tissue should be done after exercise or at a separate time — perhaps at home, before bed.
Dynamic stretching, on the other hand, can activate a muscle so it’s ready to perform an activity optimally, decreasing the risk of injury and possibly improving performance during different kinds of demanding activities, from tennis to sprinting to football, according to the experts. (Someone heading out for a walk or a slow jog probably doesn’t need to warm up as much as an athlete about to make more sudden and strenuous moves, such as in sports like basketball or racquetball.)
CLICK HERE TO READ MORE >
|
|