The Proper Way to Warm-up and Stretch Prior to Athletic Performance
By: John R. Mishock, PT, DPT, DC
The type of stretching that an athlete does prior to an athletic endeavor is important to improving performance and preventing injury. Static stretching (the traditional 30 second hold variety) has long been the standard activity performed prior to athletic events. However, more current research has demonstrated that dynamic stretching may be the better way to prepare the athlete for competition.
Static stretching prior to an activity may even have adverse effects, such as calming the athlete, decreasing blood flow, and reducing overall strength output. Furthermore, there is a neuromuscular inhibitory response to static stretching. The stretched muscle becomes less responsive and stays weakened for up to 30-60 minutes after stretching, which is not how an athlete wants to begin competition. The muscle is then actually weaker and may be more vulnerable to injury.
Conversely, research has shown that dynamic stretching, a rhythmic, smooth, continuous series of movements that stretches many joints of the body in functional patterns, can increase power, flexibility, and range-of-motion. Unlike static stretching, dynamic stretching does not cause the inhibitory response to the nervous system. Beyond this, dynamic stretching will increase heart and respiratory rates, allowing the athlete to be better prepared for activity. Dynamic stretching also primes the body for more intense activity to come.
A study comparing hamstring strength production during a leg curl exercise performed after both static and dynamic stretching revealed significant differences in strength output. Results showed that static stretching produced a significant reduction in hamstring strength for a time period lasting up to one hour post-stretching. Dynamic stretching, however, resulted in significantly higher muscle temperature and increased muscle flexibility. This study supports the use of dynamic flexibility prior to a competition or training session and suggests that static stretching should be used as a post-workout cool down (Journal of Strength and Conditioning Research, 2005).
THE RIGHT WARM-UP should accomplish two things: loosen muscles and tendons to increase the range of motion of various joints and, literally, warm up the body. When you're at rest, there is less blood flow to muscles and tendons and they stiffen. A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively.
Even golfers, notoriously nonchalant about warming up, would benefit from exerting themselves a bit before teeing off. A recent survey of 304 recreational golfers found that two-thirds seldom or never bother to warm up prior to golf. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their club-head speed and were projected to have dropped their handicap by seven strokes over seven weeks. And new research out of Bloomsburg University in Pennsylvania, suggests that those who warm up are nine times less likely to be injured.
The optimal way to warm-up (and stretch) prior to an athletic event is to start with a few minutes of low intensity aerobic exercise (walking or jogging) around the court or field. Follow this by performing dynamic stretches. Thirty seconds to one minute of the following: walking lunges, body weight squats, high knee hugs, lateral lunge walks, straight leg marching, quad walks, and arm circles. Static stretching can be simply moved to end of the workout. Don't trash it altogether because the inhibitory effect on the nervous system can be beneficial to elongate tight muscles, reduce soreness, and speed recovery.
Dr. Mishock is one of only a few clinicians with doctorate degrees in both physical therapy and chiropractic. He and his physical therapy staff would welcome the opportunity to help you decrease pain, improve your function, and return you to the highest quality of life possible. We are here to "serve you" with offices in Gilbertsville, Skippack, Barto, and Phoenixville! Please call 610-327-2600, email mishockpt@ comcast.net, or visit us online at www.mishockpt.com to see how physical therapy can help you!
