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Stretching: What Type Is Right For You?
| Static Stretching | Dynamic Stretching |
|---|---|
| Hold 20 seconds | Perform 20 reps |
| Improve ROM | Increase core temp |
| Increase Flexibility | Increase Flexibility |
| Decrease Soreness | Reduce Injury Risk |
| Targets muscle | Targets tendon |
| Takes 15 minutes | Takes 10 minutes |
“Stretch out before so you don’t get hurt.” “Never bounce when you stretch because it will tear muscles.” If you play sports at any level, you have undoubtedly heard these statements. These well known, overused, and unscientific sayings have worked their way into our sporting culture, which makes it difficult convincing athletes and coaches to change. Over the last 10 years, there has been a slow, but steady progression away from static stretching toward dynamic warm up for sports teams. The main reason is people are increasingly aware that there is no evidence to support “static” stretching “before” an activity/sport to decrease your risk of injury. That is not to say athletes shouldn’t use static stretching but dynamic stretching has been shown to be superior.
The word dynamic simply means “movement.” By utilizing a slow, repeated, progressive movement, one can effectively loosen the muscle and increase the core temperature. Whereas static stretching places a joint in a position where the muscles is stretching and you hold it in position to gain range of motion at a joint, or flexibility of the muscle.
Did You Know?
Athletes who perform static stretching before sports don’t jump as high as those that perform a dynamic warm up.
While static stretching will NOT cause an injury if done properly, it has shown to decrease anaerobic power in the vertical jump. If you are involved in endurance sports like long distance running, cycling, or swimming, static stretching before and after is indicated. If you need short powerful bursts of energy then static stretching can decrease your performance and should be performed after your workout/contest.
Examples of Dynamic Stretching: knee hugs, soldier walks, lunges, butt kicks, high knees
Examples of Static Stretching: hamstrings/quads, hip flexors, low back, calves, glutes
In situations where an athlete is recovering from injury, a careful evaluation from a trained professional will determine which type of stretching is right for you.