Any evidence on static stretching?

[Laura01]

I've recently been involved in a sports science project for footballers where I heard the sports scientists saying something about new evidence against static stretching before games. The way forward apparently is dynamic activity specific related exercises before the game. The only exception to this was if a player had a specific injury and felt the need to stretch a particular muscle group or if they felt it was essential to their own preperation- after all who knows their body better? I can see the reasoning behind this, microtrauma etc but have yet to see any hard evidence. Also stretching immediately post-game is to be avoided with a full stretching session to be carried out 24hours later. I would like to know of any of this evidence if anybody else has heard this.
Also is this new or are there people out there practicing this already?
As a regualr attendee of Scottish football i certainly haven't seen this being implemented in the warm ups
comments please!!

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[wutti]

Hi Laura01,

it always the same problem with stretching pre or post exercise. There are so many different opinions out there. I think, that as long as a joint has full ROM there is no need of stretching before exercise. Better is a proper warm-up regimen, where active stretching occurs, because joints are moved throughout a bigger range than in daily life. Often stretching is practised for a long time by an athlete, so kind of mental preparation might be a reason for stretching. And also you have to hold a stretch for approx. 30 sec to get any effect (better is up to 90 sec.) most athletes are stretching for a couple of seconds, which is more or less a mental thing.
But after exercise stretching is important regarding to cool down and injury prevention. During stretching a muscle relaxes (because Actin and myosin fillaments are pulled appart), during exercise it happens in eccentric action but not that much. It also helps the cardio-vascular system to calm down.
My advice would be to develop a good warm-up program, where joints are moved actively through there full ROM, sport specific moves etc. and also a good cool-down program including gentle jogging, stretching etc.
My own experience is, that i never stretch prior to exercise, but do a proper warm-up and also cool-down. And I never had any muscular injuries.
Good luck Wutti

[alophysio]

Hi,

This is not a new issue but i would like to know what evidence there is (the ones they quoted).
I to personally don't static stretch but ensure i am perspiring before starting sport competition - i do this via careful warm up gradually allowing myself to get to EOR positions.

Some people believe that static stretching causes length-tension relationship changes which makes the "feel" aspect of performance change. Also, ask any weight lifter if they stretch between sets and exercises for a group and the serious ones who know what they are talking about will say no - because they want shortened muscles to generate the force - they will often stretch later or at another session. Whether it is smart or not is debatable

[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]

hi colleague

really ur input and all other inputs were great ...but would u please make more explanations about warming up excercises and ,how we can make peoper preparing to patients befor bedining exercises


all best

[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

[gagskap]

I've recently been involved in a sports science project for footballers where I heard the sports scientists saying something about new evidence against static stretching before games. The way forward apparently is dynamic activity specific related exercises before the game. The only exception to this was if a player had a specific injury and felt the need to stretch a particular muscle group or if they felt it was essential to their own preperation- after all who knows their body better? I can see the reasoning behind this, microtrauma etc but have yet to see any hard evidence. Also stretching immediately post-game is to be avoided with a full stretching session to be carried out 24hours later. I would like to know of any of this evidence if anybody else has heard this.
Also is this new or are there people out there practicing this already?
As a regualr attendee of Scottish football i certainly haven't seen this being implemented in the warm ups
comments please!!

hi laura,
Its nice that ur taking inputs from sports scientists, I have also been working with the footballers and read a lot about stretching, these days it has been found that static stretches lead to reduction in the torque developed and the effect has also been studied with respect to time post stretch. I dont remember the concerned research for it but if ur keen i would try to find out and let u know. pnf stretch and dynamic stretch is preffered. one new thing even for me is that not full stretch to be given post game i will look into it also. byee gags

[Laura01]

yeah that would be ace!Ive just joined the csp so should be able to access more evidence soon- i'm having trouble at the moment since i don't have a job in the nhs i don't have an athens password and can't get access to articles.