The Stretching 4-1-1
Can the simple physical movements that make up “stretching” improve your overall health or your performance on the field of play? Let’s take a look.
Stretching Modes
You may have heard of “static stretching” or “dynamic stretching”. These are the most commonly used and mentioned, though not exclusive, forms that you will hear of in a clinic, training, or sports performance setting.
Static Stretching
Static stretching is performed by moving a muscle group to its maximum point and holding it for at least 30 seconds or more, and repeated 3-4 times. This can be done both actively, where the force is applied by the individual (ex. sitting with your leg extended and flexing your foot toward you to stretch your calf muscle), or passively, where the force is applied externally (ex. sitting with your leg extended and using a belt or towel to apply the force that flexes your foot toward you).
Dynamic Stretching
Dynamic stretching uses continuous movement patterns that recreate the fundamental components of the activity or sport being performed. The purpose is to improve flexibility so that these movements are more comfortable or easier to perform when completed during the specific activity or sport. An example of dynamic stretching would be a sprinter doing walking lunges or (A, B, and C) skipping patterns to prepare for a race. Similarly, a soccer player may use side shuffles, Frankenstein walks, and vertical hops, and as a mode of dynamic warm-up and stretching.
Dynamic stretching has the added benefit of increasing full body circulation, heart rate, and respiratory rate by using active muscle contraction and motor control as part of improving tissue extensibility.
Other Forms of Stretching
- Ballistic – bouncing-like stretches that are progressed from low-speed to a higher speed.
- Propriceptive Neuromuscular Facilitation (PNF) – techniques that use properties of the nervous system to help improve flexibility or mobility. Types of PNF include hold-relax, contract-relax, and hold-relax with agonist contraction.
What is accomplished by stretching?
We know that stretching improves the flexibility of tissues and/or the mobility of your joints. But it is under constant debate whether it is the tolerance of end-range movements that increases, or if it actually increases the length of your tissues. Well, we have a little bit of research that supports both notions, and neither can be stated with any true confidence.
Your questions answered.
- Does stretching improve performance? We can’t say definitively that it does, because there is a lack of research that has been conducted examining this. We know that dynamic stretching has been shown in some studies to improve neural control and increase tissue extensibility, blood flow, and tissue temperature, which are important to performance. But we also know that a certain amount of “stiffness” especially in the lower extremity can actually be beneficial to performance. An athlete who can appropriately use greater stiffness characteristics stores more elastic energy in landing allowing them to generate more force output at push-off, possibly reducing the onset of fatigue and increasing running speed. Conversely, it is well-established that static stretching can reduce strength for up to an hour. This is called “stretch-induced strength loss”.
- Does stretching prevent injury? It doesn’t have as much of an effect as you may have thought. Well-established studies compared the effects of static stretching alone on injury prevention from one season to the next. It only found an average of a 4% reduction in injuries. It is more prudent to allocate more of your time to strength training (that includes an eccentric component) if your concern is injury prevention. There is considerable evidence supporting strength training programs to reduce injury, pain, and return you to your activity or sport faster.
- Does stretching reduce stress? If you feel it does, then YES.
- Does stretching improve posture? NO. The evidence shows that posture is more of a habit the body prefers to rest in than a permanent structural position it must adhere to.
- Should I stretch? If one of these suits you, then feel free to use it in your program:
- You need to be flexible to perform your activity or sport (think about a hockey goalie making a split save).
- You find that it relieves physical and mental stress.
- You use it to socialize (ex. meeting some friends at a yoga class).
- You think stretching is, otherwise, enjoyable.
Are you ready to begin?
Our skilled practitioners – physiotherapists, athletic therapists, and chiropractic practitioners – are happy to help you problem-solve and figure out the best routine for your body. If you’re in Oakville, ON or the surrounding areas, then contact us at Leaps and Bounds: Performance Rehabilitation right away!