Pre-Exercise Stretching

Hi all. Does stretching prior to exercise affects muscle performance?

Weldon And Hill; The efficacy of stretching for prevention of exercise related injury:
a systematic review of the literature; Manual Therapy (2003) 8(3), 141-150

Behm et al; Effect of Acute Static Stretching On Force, Balance, Reaction Time and
Movement Time; Medicine & Science in Sports and Exercise(2004) 1397-1402

Gleim & McHugh (1997), 'Flexibility and its effects on sports injury and performance,' Sports Medicine, 24(5), pp. 289-299.

I simply stole this reference from another bulliten board, but I agree with it's conclusion; that the extensibility of the nervous tissue within the "stretched" part commonly limits the length of the body segment. Of course, stretching nervous tissue isn't a very good idea.

"Freiwald has done a lot of work on stretching; he has looked at hamstring "stretches" and found that in approximately 70% of people the nerve stops further stretching. (Sportverletz Sportschaden. 1998 Jun;12(2):54-9."

I suppose if the nerve is stopping the stretch then it is NOT a hamstring stretch. The knee should be kept in slight flexion to allow a good hamstring stretch. If it is extended the nerve will be stretched as in a straight leg raise. If the nerve prevent further hip flexion, bend the knee and continue to stretch the muscle by further flexion at the hip. It's all pretty simple really. I is particularly annoying to have poor comment on perhaps good data analysis.

1. In the majority of cases does the nerve restrict movement during passive hip flexion with an extended knee (as in the straight leg raise)?

2. Answer yes

3. Conculusion: Therefore the test was a nerve stretch NOT a hamstring stretch.


What is perhaps more important to think about in this example is the roll of rapid hip flexion (kicking a football) or rapid knee extension on an already flexed hip (as in hurdling).

1. Question: Is it the rapid stretching of the nerve during this activity that triggers a "withdrawal" response in the hamstring muscle to prevent associated pain and/ or damage to the nerve?

2. The result: A torn Hamstring.
3. The conclusion: If the nerve trunk proves to be sensitive to end of range movements during more ballistic activities, then is this not the most important area that needs to be addressed in order to prevent a recurrent hamstring injury.

4. Don't forget that microscopically the nerve tissue is crimped and designed in such a way to allow for alterations in length during the normal ranges of motion of the joints of the body.

:smokin

I think we all need to consider when assessing someone we need to use all the pieces of our assessment and make the pattern fit!! We can not base a diagnosis on one clinical sign.

If the hamstring can be stetched further when the neck is arched backwards, then the nerve was limiting the stretch.
This type of stretch should NOT be performed prior to exercise as the natural limitation preventing over-stretching may be absent.

Stretching affects muscle performance before any physical activity or exercise. Because Stretching is one of the component of Warm-up phase of Exercise. It helps to prepare the body for exercise and reduce the risk of injury. Muscle can work with its maximum effort if stretching is given before exercise. Because stretching reduces the soreness and stiffness of the muscle.

I`ve read all the topics and i should say that the best way to allow a good hamstring stretch, without stretching the nervous tissue, is to keep the knee in full extension, the ankle in plantar flexion and the pelvis in anteroversion. And to prevent any doubt the neck is arched backward.
One study, made in UFMG, a brazilian university, performed the hamstring stretch in two different way: the first one was the straight leg raising with the ankle in dorsiflexion and the second was the straight leg raising with the ankle in plantar flexion. All the subjects in the groups got their flexibility increased in the same quantity, and no differences were find between the ways of stretch to increase the ROM.

Luiz Fernando.

:D Thanks for comments. I have done a review on the effects of stretching on muscle power and it seems that applying stretching either static or PNF diminishes the muscle force production immediately after is applied.This can affect the muscle performance in sports which is based on muscle strength rather than endurance. Effects of stretching on injury prevention has been discussed and is in favor of applying stretching.:eek

Hi,
There is evidence out there that has shown static stretching to be detrimental for endurance athletes [Jacobs & Berson (1986)]. Increasingly dynamic stretches are being used before exercise which build up slowly towards match specific actions... sumo squats, lunges, and even fireman lifts are part of rugby warm ups.
www.sportsinjurybulletin.com
This is a good website for exercise related information and has some interesting topics.
Hope this helps,
Mark.

Hello guys,
I am a sports trainer and physiotherapist from India. Pre-exercise stretching is an important part exercise routine. It has to be included as a part warm up and cool down/warm down. Dynamic stretching can be used as a part of warm up schedule and static stretch can be for cooling down.
For warm up it helps in lengthening so that during exercise it avoid injuries to the muscle and stretches included in cooling down will avoid soreness in muscles and wash out lactic acid. I hope that i made some sense.

Cheers.:D

Hi Ramleo,

I was interested if you have any references to support that stretching prevents injury and helps delayed-onset muscle soreness.

Thanks

Hi alophysio, I think you are playing the devils advocate as I do not think that there are any such studies. Perhaps we are researching what the benefit is from pre exercise stretching.

Maybe it is mental focus, proprioceptive awareness, joint movement "preparation". Maybe the hype in the mind that you are about to exercise releases some central chemicals related to activity? Maybe it helps the individual "let go" of stored muscle tension, which is not actually a lengthening of a muscle and so is difficult to measure.

I think there might be evidence that warm-up can assist injury prevention. It is just the how that appears to be the thing we are missing. Any thoughts?8o

Hi there, :)

Sorry for the delay.....
How Does Stretching Prevent Injury?

One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. For example, if the muscles in your neck are tight your ability to look behind is limited. If your head is moved beyond this range (in a football scrum or tackle for example), it could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.

The Hamstring muscles are put under a huge strain when doing any sort of sport that involves running and especially for sports that require kicking. Short, tight hamstring muscles can spell disaster for many exercisers. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically.

While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.

Stretching is a simple and effective activity that will help you enhance your athletic performance, decrease your likelihood of sports injury and minimize muscle soreness.

Due to shortage of time, i have to go. Next i'll try to get more on effects of Stretch on muscles soreness.

Cheers. :D

hi ,

its an established fact that pre exercise stretch is a must.

yes, the confusion is in using dynamic or sustained stretches.

i personally support a combinationof both.

makes stretching interesting and gives similar or even better results

Hi,

Please reference how "it is an established fact that pre-exercise stretching is a must".

If you mean warming up, then yes. But stretching can actually diminish performance. Ask a professional weightlifter if they stretch before a competition lift - they don't because shortened muscle fibres generate more power.

Raising the core temperature of the body is a wise and smart thing to do. Then doing some dynamic exercises / "stretches" in a functional way would also be wise.

Pre-exercise stretching, in my opinion - and i am happy to be wrong - is not an established fact. Maybe an established routine / ritual / belief...

hi colleagues,

needed help with symptoms of pain over the SI joint.

deep palpation causes pain and i ahve been seeing a lot of ladies with similar complains over the past few weeks.

please share your view s for the same