Static stretching before training and competition has seemingly been around forever, just how important is it? Stretching helps to increase joint mobility (JM), which can decrease the risk of injury. But is it as important as we’ve been led to believe?

The Science of Joint Mobility

• The mobility of a joint determines the maximum range of motion (ROM) the joint can move through without injury.
• Injury occurs when ill-equipped tissues (like ligaments and bones) are exposed to forces too high for them to handle – either they’re not strong enough to handle the outside force, not positioned favorably via the joint, or a combination of both.
• Increasing JM allows your body to more easily achieve favorable biomechanics during movement, which allows you to load your muscles in a way to maximize the production and absorption of forces.

What is Static Stretching?

• Static stretching is the process of pulling your body into a certain position and holding that position for a prolonged period (usually 30 to 60 seconds).
  • Example: Heel to seat stretch, pigeon pose
• You will feel “looser” after a static stretch, but the short term effects fade pretty fast (5-15 min afterwards) 
• Repeated bouts of static stretching over longer time ranges (weeks) will produce more concrete results.
  • Example: You start attending a yoga class twice a week and find your body is much better at achieving certain positions than it was when you first started!
• Simply put, static stretching helps increase the ROM of your joint. Better ROM equals a better chance of loading your muscles more favorably during high force activities.

*BUT, without strengthening that improved ROM, better positions alone will not be enough to reduce your chance of injury. This is why strength training is a MUST for both male and female athletes.*

So if you are strength training, when is the best time to static stretch?

The Goal of the Warm-Up

• Why do you even warm up? When you increase the blood flow to your muscles before training, they are better able to perform when called upon.
• More blood flow means an increased delivery of nutrients, oxygen, and other essentials to your muscles when they will need them most.
  • Think of it this way: As your muscles receive more blood flow, they start to “wake up.” The more alert or prepared your muscles are prior to performance, the better their ability to produce high forces.
• This is extremely important when considering reducing your risk of injury—you want your muscles (not your ligaments and bones) to absorb outside forces, as they are more equipped to handle them.

Why a Static Stretching Warm-Up Can Be Harmful

• During a static stretch, the opposing muscles of a joint are under high muscular tension. 
• High tension constricts the capillaries of the muscle. When capillaries are constricted, blood flow decreases. Lack of blood flow to the muscle means less alert muscles for performance!
• Before training, performing static stretching will only help with joint mobility in the short-term. Short-term joint improvements are not enough to reduce your chance of injury, and decreasing blood flow to your muscles may actually increase your chance of injury!
• Muscles that are exposed to static stretching prior to performance have been shown to decrease in their ability to sustain a higher force output for a longer period of time. 

Dynamic Stretching: A Better Warm-Up

• In a dynamic stretch, you move your joints through a larger ROM via movement instead of a static hold. Think about performing lunges:  these reps allow your quads and hips to achieve a similar range of motion as a static stretch, but with the added bonus of increased blood flow!
• This means muscles that will be better able to both produce and absorb force during your workout.

So Is Static Stretching Totally Worthless?

• Decreasing your risk of injury depends on your body’s ability to both move its joints into more favorable positions and also strengthening these positions.
• Long-term static stretching via yoga will help your joints improve their mobility.
• But, the improved mobility is only going to help you in the long haul if you strengthen this newly acquired joint mobility. 
• So, when do you should static stretch? Outside of your training time! Meaning not before your workout.
• Static stretching does offer some benefit for athletes, but static stretching alone is not enough to reduce your risk of injury! Joints that can reach more favorable positions puts you in better performance positions, but only if you’re also strong in those positions. So avoid static stretching before your workout, but if you can find another time to practice it and are also following a well-designed strength program, there are benefits to be had.