Stretch before you workout

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Myth: Static stretches before working out helps prevent injuries

 

Truth: The research shows that static stretching does not prevent injuries or enhance athletic performance. Studies show that this type of stretching beyond 60 s had detrimental effects on exercise performance [1]. Performance was defined as, improvements or reductions in strength, power or speed. However, static stretching, if done after a workout or any other time removed from a workout session is fine. For pre-workout stretching, dynamic stretching is better and aids athletic performance [7, 8, 9].

2 thoughts on “Stretch before you workout

  1. Research has shown that static stretching, which is a stretch held in a challenging but comfortable position for a certain amount of time, usually 10-30 seconds, doesn’t enhance performance or prevent injuries when working out. In fact the studies showed it actually had detrimental effects on performance, such as reduction in power, speed, or strength. But static stretching if done after a workout or done any other time is okay. Those same studies showed that dynamic stretching was great for pre-workout to aid performance. Dynamic stretching is active stretching, using effort to move the muscle into and extended range of motion. They are doing a stretch, but not holding the position. This sends your brain signals that you’re about to do some work with certain muscles, and helps get those connective tissues more flexible and ready to do the work needed.

  2. Really good advice here! For a long time, static stretching was thought to be the way to go. Growing up, we would always do static stretching in gym class, or when warming up to play any sports. Now, I ALWAYS use dynamic stretching before and strenuous activity, as well as a cool down routine that usually involves a light job and a little static stretching.

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