Why is static stretching bad

The effects of static stretching StS on subsequent strength and power activities has been one of the most debated topics in sport science literature over the past decades. Over the last two decades, StS has been considered harmful to subsequent strength and power performances.

Accordingly, it has been recommended not to apply StS before strength- and power-related activities. Moreover, recent evidence suggests that when included in a full warm-up routine, short-duration StS may even contribute to lower the risk of sustaining musculotendinous injuries especially with high-intensity activities e. It seems that during short-duration StS, neuromuscular activation and musculotendinous stiffness appear not to be affected compared with long-duration StS.

Among other factors, this could be due to an elevated muscle temperature induced by a dynamic warm-up program. More specifically, elevated muscle temperature leads to increased muscle fiber conduction-velocity and improved binding of contractile proteins actin, myosin. Therefore, our previous understanding of harmful StS effects on subsequent strength and power activities has to be updated. In fact, short-duration StS should be included as an important warm-up component before the uptake of recreational sports activities due to its potential positive effect on flexibility and musculotendinous injury prevention.

However, in high-performance athletes, short-duration StS has to be applied with caution due to its negligible but still prevalent negative effects on subsequent strength and power performances, which could have an impact on performance during competition. There is historical tradition saying that stretching has been practiced for thousands of years, mostly by warriors before combat Behm, We do not know the preferred stretching technique during the early days; however, today four main stretching techniques i.

Specifically, static stretching StS involves a controlled continuous movement to the end range-of-motion ROM of a single joint or multiple joints by either actively contracting the agonist muscles i. In the end position, the individual holds the muscle in a lengthening position for a certain time Behm et al. Even though StS has widespread usage, it is also the most controversially debated technique with constantly changing views on its positive and negative effects on muscle strength and power.

The general belief that spread from the World Wars until the s is that StS promoted flexibility and improved athletic performance Behm, This was mainly substantiated by the thought that greater ROM reduces resistance to movement and improves movement economy Behm, However, since the late s up to early s, researchers have started discussing the potential harmful effects of StS on subsequent strength- and power-related activities Behm et al.

More recently, new evidence on StS challenged the view that it should not be conducted pre-exercise Behm et al. More recent findings demonstrated that when included in a full warm-up routine, short-duration StS does not impair subsequent strength and power performances Blazevich et al. The question arises as to the underlying mechanisms responsible for StS-induced impairments in subsequent strength and power activities.

It seems that the contradictory and constantly changing reports with regard to StS research may cause confusion, particularly with coaches and practitioners. Information from this review may enable readers to better understand the development of StS research and to refresh their knowledge related to previous controversies.

In the end, the authors provide cohort-specific e. This review included studies that examined the acute effects of StS on subsequent strength and power performances. The following key words were used either separately or combined: static stretching, chronic effects, physical performance, strength, power, and injury.

Only studies that fulfilled the following inclusion criteria were included in this review: 1 the study addressed a research question related to the acute effects of StS on strength and power performances and 2 included healthy active or competitive individuals studies conducted with seniors were excluded ; 3 the main outcome was a performance or physiological measure; and 4 original or review study written in English and published in a peer-reviewed journal. Pre-exercise StS for the purpose of strength and power performance improvements has widely been criticized Pope et al.

In fact, a large body of scientific evidence has recommended not to use StS immediately before the performance of strength- and power-related activities Shrier, a ; McHugh and Cosgrave, ; Simic et al. This is based on evidence showing acute stretch-related declines in muscle strength and power. For instance, Fowles et al. Likewise, Behm and Kibele studied the effects of four sets of 30 s each with 30 s of rest of different StS intensities i. In a systematic literature review, Shrier a concluded that StS could be harmful to subsequent strength and power actions.

In another systematic review, Behm and Chaouachi suggested that StS has to be implemented with caution if high-speed, power-related activities are required from high-performance athletes. Simic et al. According to these results, the authors recommended not to apply StS during a warm-up routine.

These authors concluded that there is ample evidence to suggest that StS should be avoided before activities that require maximal efforts e. Furthermore, guidelines from the American College of Sports Medicine recommended not to include StS as an integral part of a warm-up routine Garber et al.

Several original articles, systematic reviews, and meta-analyses examined the acute effects of StS on strength- and power-related actions over the past years Kay and Blazevich, ; Behm et al. Recently, Palmer et al. These authors observed significant declines in muscle power s post-StS but not after 30 and 60 s. Caldwell et al. Pulverenti et al. Authors observed a significant decrement in maximal voluntary plantar flexion torque after StS. However, the same authors demonstrated that StS for less than 45 s can be used during warm-up routines without any significant risk of harmful effects on strength and power performances.

Four years later, Behm et al. Overall, the negative acute effects of StS have to be interpreted from a dose-response perspective. These findings contradict the widespread opinion that StS inhibits performance in strength- and power-related activities. Recent evidence illustrates that it is primarily a matter of total stretching duration Kay and Blazevich, ; Behm et al.

A major issue that may confound the external validity of the previous studies is that StS was mostly applied in these studies as a single-mode intervention or in the form of an isolated component during a warm-up program. However, this is a rather laboratory-based or artificial form of StS application.

In training practice, StS is most often part of an integrated full dynamic warm-up program Taylor et al. Recently, Reid et al. The authors revealed that while all stretch durations improved ROM, clear reductions in strength and power measures were found with s of StS per muscle group. The same authors suggested to include StS in a pre-exercise warm-up program because it has the potential to lower the risk of sustaining musculotendinous injuries Woods et al.

Additionally, Bengtsson et al. These authors demonstrated no negative effects of StS on isokinetic muscle performance when followed by sport-specific exercises Bengtsson et al. Furthermore, in a randomized controlled crossover study, Blazevich et al. These authors observed no negative effects of short-duration StS on power performance.

Accordingly, and with reference to previous findings Witvrouw et al. Furthermore, participants in the Blazevich et al. A positive psychological outlook is an important component of optimal performance.

It has previously been shown that the neural system is affected by longer duration StS Trajano et al. For instance, Avela et al. This could be in the form of high knees, squat jumps, or any type of movement that warms the muscles with force and momentum to move the joint through a full range of motion.

Still unsure of how to put a warm-up program together? Try my 24 Dynamic exercises for increasing flexibility. I have written a guide on how to measure the flexibility of the adductors which you can find here. Take it to the next level with my flexibility classes and online coaching. JV Flexibility. Flexibility Back Fitness Legs Shoulders. Join the crew. For Exclusive Content Such As:. Simply place your details below. Static stretching has also been shown to prevent acute muscle strains and tears in running and sprinting sports.

Increased flexibility may help athletes e. More is not always better when it comes to stretching and excessive flexibility has been linked to an increased risk of injury. As we get older our bodies naturally lose some of the flexibility in their muscles, tendons and ligaments. Static stretching becomes more important for older athletes who want to stay injury free and maintain their flexibility. Holding a static stretch for too long can switch the muscle off and reduce your performance. A recent review of the literature has found that holding a stretch for longer than 60 seconds can reduce your ability to produce muscle force by up to 4.

What this means is that you should perform slightly shorter duration stretches before exercise and follow it up with a set of dynamic stretches.

Stretching does not help to reduce the soreness that you develop in the days after exercise DOMS. Back when I was in grade school—wearing my split shorts, knee-high sports socks, and participating in the mandatory track events to earn a scrap of satin in the form of a participation ribbon—stretching was a ritual that we all performed before the main event.

Back then we were all programmed to believe we absolutely had to stretch our muscles before exerting them if we wanted to avoid things like the dreaded groin pull. These days there are many studies that caution us away from stretching before workouts. According to the research, not only does our performance suffer less strength, less speed, and less power but it also does not protect us against injury even the dreaded groin pull.

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