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The myths of stretching just won’t go away. “Stre-e-e-ee-e-tching before exercise helps improve performance and decreases injuries, right?” Wrong! On both counts. Static stretching (stretching and holding it for 20-30 seconds) actually decreases performance and can lead to injury. |
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Static (Traditional) Stretching
The problem with static stretches (very helpful after exercise) is that they desensitize muscle components for 15 to 20 minutes. This can decrease power and vertical leap. Stretching can also mask pain that should serve as a warning that you shouldn’t be running or jumping on a leg, or lifting weights or swinging a bat, club or racket with your upper body.
Dynamic Stretching
It’s important to limber up before a workout, game or match using dynamic warmup movements. These can include jogging in place, skipping with high knees, jumping jacks, arm swings and butt kicks. This gently stretches muscles as you’ll soon be using them in your activity.
Ballistic Stretching
One of the biggest myths of stretching is that stretching by bouncing is a good idea. These types of ballistic stretches can lead to injuries. An example of a bounce stretch would be touching your toes and bouncing your hands off your toes as you move your body up and down.
Dynamic Stretching Before, Static After
Warm up with dynamic stretches before activity, and use static stretching after exercise. Post-workout static stretching helps remove excess blood, lactic acid and other anabolic waste from your muscles. Post-exercise static stretching will help you reduce pain and soreness later and improve your flexibility for better workouts or competition in the future.
Additional Resources
Wichita State University: Static vs. Dynamic Stretching on Vertical Jump and Standing Long Jump