Stretching and mobility work are key players in your overall health, and can aid in injury prevention. But can stretching too much lead to injury? If done improperly before a workout (unless your workout is yoga) then technically yes, stretching for long bouts of time right before a workout can put you at a higher risk for injury.

There are 2 types of stretching we will be focusing on in this article, and that is:

1. Static Stretching

2. Dynamic Stretching

Both are excellent forms of getting your body to move and feel less stiff, but there is a time and place for each one. Static stretching refers to where you hold a pose anywhere from 30-120 seconds and you sink into it trying to gain more length. In this blog, I am referring to static stretches held 60 seconds or longer that can negatively impact force and power on athletic performance. For example, laying on the grounds and holding your leg straight up for a hamstring stretch for 60 seconds is a static hamstring stretch, the body part is static-not moving and you’re just holding it there to stretch out the muscle fibers. Dynamic stretching is shorter bouts of mobility work where you’re actively tightening and releasing a muscle to prepare it for work. For example, a dynamic hamstring stretch where you’re lying on your back holding your leg up in the air but now you’re bending and straightening the knee 10 times to activate the hammies followed by a short release to reduce tension.

Static stretching when done prior to a workout, will actually fatigue the muscles and make them less reactive to the activity. Let’s say you were performing the above mentioned static hamstring stretch prior to going for a run, your hamstrings will be now less reactive to absorbing & distributing forces upon foot strike. This can then lead to a hamstring strain and possibly put you out of running anywhere from a few days to a few weeks. On the contrary, if you were to perform 10 reps of the above mentioned dynamic hamstring stretch, you’re now actively mobilizing your hamstrings, aka waking them up, so they can be more ready to absorb the forces at impact.

When should you perform static stretching? In your cool down, post workout to help prevent excessive tightness the following day from your long run, heavy squats, etc. Spend anywhere from 10-20 minutes cooling down with some nice, long held stretches incorporated with breath work.

When should you perform dynamic stretching? 10-15 minutes prior to your workout or sporting activity doing light calisthenics and movements that mimic the activity you’re about to do. If squats are in you’re workout, try doing 3 rounds of 10 air squats, 5 walking lunges, and 10 lateral banded walks each direction. That’s an easy example of a dynamic stretch warm up that will help prepare you for leg day.

Let us know if you have any questions regarding this or anything health & wellness related. You can text/call us at: (858) 371-2575, or e-mail: info@athleticedgept.com

References:

1. Static and Dynamic Stretching: Tips for Athletes | HSS

2. Frontiers | Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats (frontiersin.org)