Stretching For Sports

Dynamic vs Static Stretching

Stretching is one method of preparing your body for movement, physical activity and exercise which can reduce and prevent injury incidence. Stretching before and after exercise is important, however, the type of stretching is dependent on the type of activity being undertaken and whether the stretching is occurring before or after that activity. Two types of stretching are commonly talked about- dynamic and static, but which is better?

Dynamic Stretching

Dynamic stretching involves controlled movements that moves or stretches a muscle to its full range of motion. It entails continuous movement and is usually repeated in higher repetitions of 10-12 reps. Dynamic stretching can increase blood flow to the muscle and by stretching the muscle actively, can improve the body’s ability to perform at higher intensities. Studies have shown the performance may be enhanced by following a dynamic stretching program when looking at power and strength variables. Overall, dynamic stretching programs prepares the body for high-intensity exercise and lowers the overall risk of injury.

Static Stretching

Static stretching involves holding a position for an extended period of time at the muscles end  range of motion. It can be used to improve flexibility and release muscle tension. Static stretching can target one specific muscle or a group of muscles.  Typically, the stretch is held for 20 to 60 seconds. Static stretching is important for cooling down as opposed to warming up as it is designed to use the end-range-of-motion rather than the full range of motion that a muscle is capable of. Research has identified static stretching prior to a workout can reduce reaction time and performance and may increase the risk of injury.

Which is Better?

Both types of stretching are beneficial however at different times in a workout and for different purposes. Dynamic stretches can improve performance and are best suited to be completed prior to a workout to improve mobility by using a muscle & joints full range of motion. Static stretched can release tension in muscle and are better suited to be completed after a workout, when the muscles are warm.

Some Examples:

Dynamic stretches –

• Walking lunge
• Leg swings

Static stretches –

• Heel to bottom for a quad stretch
• Reaching towards your toes for a hamstring stretch

Sources:

1. Static vs. Dynamic Stretching. Which Is Better For a Warmup? | Campus Recreation | West Virginia University

2.Stretching – Physiopedia

3. Dynamic Stretching vs. Static Stretching

4. Samson, M., Button, D.C., Chaouachi, A. and Behm, D.G., 2012. Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal of sports science & medicine, 11(2), p.279.

5. Azeem, Z. and Sharma, R., 2014. Comparison of dynamic and static stretching on dynamic balance performance in recreational football players. Saudi Journal of Sports Medicine, 14(2), pp.134-139.

Author: Saoirse Farrelly MISCP