Any evidence on static stretching?

[lainey]

Hi

I would also be interested in seeing the evidence behind this. Working for a football club the players have mentioned avoiding static stretching. I advise them to stretch at least all major muscle groups, and they do a combination of dynamic and static stretching, and tell them a static stretch is better than no stretching at all!

Since most of these players are quite tight I am happy for them to do some sort of stretching before and after training and games, holding the stretch for as long as possible, and I have found this has decreased the number of injuries.

Thanks

lainey

[junior_physiotherapist]

sorry i don't meant explanations befor bending but befor begining therapeutic exercises...

[lainey]

Hi

Just to let you know what the guys at the football club do in their warm up. I get the guys to be careful and progess slowly.
Light jog, jumping and progessing the warm up to be like what they will do while playing football.
Beginning with some static stretches, making sure they feel no pain but a gentle pull of the muscle, and being sure not to force a movement.
Upper and lower limb is included, spine and torso. The guys concentrate a little more on the lower limb.
Dynamic stretching is functional for the guys. jumping up for headers, running at 1/4 speed, 1/2 speed, 3/4 speed and full sprint. Running with knees up, feet kicking back and hitting the buttock for example. Also running with quick changes of direction, running and bending to touch floor with R and L hands.

The cool down is a lot more mellow. Getting the HR down, and static stretches are performed, holding for longer, as long as possible.

I hope this is enough explanation. Obviously, only patients who were fit would carry this out, and the warm up should be made as functional as possible, perparing the person for exercise.

Cheers

Lainey