Stretching: Static vs Dynamic
As an athletic trainer and physical therapist, as well as a former national team swimmer, Mauricio Elizondo understands injured athletes. At 18 years old, he suffered a shoulder injury and had his appendix removed (yes, both happened at the same time!) that forced him to withdraw from his swimming national championship... more
Stretching: Static vs Dynamic
Many people wonder about the best type of stretching they can do prior to the activity. There are 2 main types of stretching: static and dynamic. Static stretching is stretching a muscle group to the end range and holding for an extended period of time (typically between 30-60 seconds). Dynamic stretching is moving in a controlled manner through the full, or close to full, range of motion and oftentimes incorporates multiple joints and muscles.
Static stretching used to be the preferred method of getting "warmed up" for activity, however, research has shown that static stretching can actually reduce power, strength, and performance when performed as the primary warm-up before athletic activity. Whereas, dynamic stretching can improve these areas especially when it is sport or activity specific. Now, this does not mean that static stretching is inherently "bad" and should never be done. It can be beneficial in much more brief holds and as a small part of a thorough warm-up that also includes dynamic stretching and aerobic activity. Static stretching can also be beneficial during a cool down or when trying to relax the body.
Dynamic stretching gradually increases the range using smooth and controlled movements with the goal to move through the full range which better prepares the body to move through those bigger ranges that are needed for activity while also improving blood flow and getting the muscles firing and ready to move. Research has shown that not only is dynamic stretching superior at improving performance, power, strength, and agility it also has been shown to be more effective at reducing injury risk than static stretching alone.
One other important note about stretching is that we want to avoid jerky or bouncing movements, called ballistic, in either static or dynamic stretching as ballistic stretching is not controlled and has been demonstrated to be more likely to lead to injury.
If you are not sure what an appropriate warm-up routine may be for you, we want to help! We can set you up for a FREE consultation to discuss any concerns, injuries, or pain you may be dealing with as well as discuss your specific goals and then do a thorough assessment before we establish a treatment plan specific to you. If you have any questions or want to schedule a consultation, call or text 727-826-7142 or email info@performancesportphysio.com.
