{"id":7795,"date":"2023-09-30T00:55:39","date_gmt":"2023-09-29T17:55:39","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7795"},"modified":"2023-09-30T00:55:39","modified_gmt":"2023-09-29T17:55:39","slug":"static-stretching-before-a-workout-myths-vs-facts","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7795","title":{"rendered":"Static Stretching Before a Workout: Myths vs. Facts"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">H<\/span>olding long stretches used to be considered an integral part of any warm-up before a workout. Think: the toe touches you used to do before soccer practice, or bringing your foot to your butt to stretch your quads before Jazzercise class. But in recent years, this approach, known as static stretching, has gotten a bad rap. As claims that static stretching hurts athletic performance have hit the fitness mainstream, the pendulum has swung towards dynamic-only warm-ups, where you\u2019re continually moving in and out of stretches rather than sitting in them for extended periods.<\/p>\n<p>However, as tends to happen when the pendulum swings too far in one direction, the general, binary advice of \u201cdo not static stretch before exercise\u201d misses out on multiple nuances and details.<\/p>\n<hr\/>\n<hr\/>\n<p>\u201cThe paradigm shift in recent years from static to dynamic stretching\u2014although rooted partly in research\u2014has missed the mark as further research has given us more details on when static stretching is actually effective and when it isn\u2019t,\u201d says physical therapist <a href=\"https:\/\/www.instagram.com\/relentlesshawaii\/?hl=en\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.instagram.com\/relentlesshawaii\/?hl=en\">Kristina Kam, DPT<\/a>, of <a href=\"https:\/\/www.quantumperformance.co\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.quantumperformance.co\/\">Quantum Performance<\/a> in California. \u201cIt\u2019s not as black and white as \u2018don\u2019t do any static stretches prior to activity.\u2019 There are multiple instances when static stretching can really help you, depending on factors such as your specific training program, how long you\u2019re holding it for, and so on.\u201d<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/static-stretching-before-workout\/\" current-title=\"Actually, It Turns Out All Those Warnings Not To Stretch Before Working Out Were Wrong\" current-image=\"GettyImages-static-stretcing-before-workout-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-03-29\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/static-stretching-before-workout\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/static-stretching-before-workout\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/static-stretching-before-workout\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>Why the avoidance of static stretching is misguided<\/h2>\n<p>Yes, there is <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15903372\/#:~:text=Abstract,reduction%20of%20muscle%20strength%20endurance.\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15903372\/#:~:text=Abstract,reduction%20of%20muscle%20strength%20endurance.\">research showing<\/a> that static stretching prior to activities can reduce muscle strength, endurance, and possibly performance. However, and this is critical, <em>that effect only takes place during very specific circumstances.<\/em><\/p>\n<p>First and foremost, the original research that turned us all off from holding our stretches found that sitting in static stretches for longer than 60 seconds could reduce muscle strength, endurance, and power. But even in these cases, those attributes were only reduced for a few minutes and did not come with any change in gains in strength, endurance, or power from training. Meaning: A workout after static stretching is no less effective; your muscles just might not perform quite as effectively directly afterwards.<\/p>\n<p>Secondly, <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-1118479%26url%3Dhttps%253A%252F%252Flink.springer.com%252Farticle%252F10.1007%252Fs00421-018-3874-3&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fstatic-stretching-before-workout%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-018-3874-3\">further research<\/a> has found that moderate-duration static stretching\u2014around 30 to 45 seconds, in this study\u2014can improve range of motion without eliciting any discernible negative impact on activity or athletic performance. This could be particularly useful if you\u2019re involved in activities like yoga, soccer, or Pilates that require high levels of flexibility.<\/p>\n<p>Also, there\u2019s <a href=\"https:\/\/www.minervamedica.it\/en\/journals\/sports-med-physical-fitness\/article.php?cod=R40Y2018N09A1185\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.minervamedica.it\/en\/journals\/sports-med-physical-fitness\/article.php?cod=R40Y2018N09A1185\">significant research<\/a> showing that when static stretching was used as part of a comprehensive routine\u2014particularly when it\u2019s paired with dynamic stretching and sport-specific warm-ups\u2014there was no negative effect on strength or performance.<\/p>\n<p>To sum that all up: Static stretching when done for less than 60 seconds and as part of a comprehensive warm-up routine can improve range of motion while having no negative impact on how well your muscles perform. Nor will it decrease the #gains you get out of your workout.<\/p>\n<h2>Are there other things to consider?<\/h2>\n<p>The key to static stretching before working out it to take it easy. \u201cYou can injure yourself if you\u2019re too aggressive with stretching and for too long\u2014such as with your hamstrings\u2014and if you\u2019re using stretching in the short-term phase after injury, it can actually make the injury worse!\u201d says Dr. Kam. (Think of pulling on a rubber band that is already partially torn, it\u2019s probably a bad idea!)<\/p>\n<p>But with the right approach, static stretching can prep your body to take on bigger movements, and there may also be some positive mental benefits: It can lead to a relaxed state that enhances your level of calmness and potentially even focus\u2014both of which can aid activity. <a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2018\/06000\/No_Effect_of_Muscle_Stretching_within_a_Full,.17.aspx\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2018\/06000\/No_Effect_of_Muscle_Stretching_within_a_Full,.17.aspx\">One study<\/a> found that participants believed they would perform better when stretching was included in their warm-up, and we know that thinking positively and confidently can be half the battle!<\/p>\n<p>\u201cI\u2019ve found that for individuals who already have range of motion problems\u2014whether it\u2019s due to general inflexibility or some physical limitation\u2014static stretching can be helpful as part of the warm-up to give them a mental boost and ease them into activities,\u201d says Dr. Kam.<\/p>\n<p>All in all, it turns out that static stretching before activity is not the bugaboo it\u2019s been deemed to be in recent years. So don\u2019t skip it\u2014just don\u2019t go overboard.<\/p>\n<p><em>Ready to loosen up? Follow this stretch series before your next workout:<\/em><\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"12 Minute Pre-Run Stretch | Good Stretch | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/WQXw7B9X25s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<div class=\"post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Nelson, Arnold G et al. \u201cAcute muscle stretching inhibits muscle strength endurance performance.\u201d\u00a0<i>Journal of strength and conditioning research<\/i>\u00a0vol. 19,2 (2005): 338-43. doi:10.1519\/R-15894.1            <\/li>\n<li>\n              Reid, Jonathan C., et al. \u2018The Effects of Different Durations of Static Stretching within a Comprehensive Warm-up on Voluntary and Evoked Contractile Properties\u2019.\u00a0<i>European Journal of Applied Physiology<\/i>, vol. 118, no. 7, Springer Science and Business Media LLC, July 2018, pp. 1427\u20131445, https:\/\/doi.org10.1007\/s00421-018-3874-3.            <\/li>\n<li>\n              Bengtsson, Victor, et al. \u2018Could the Negative Effects of Static Stretching in Warm-up Be Restored by Sport Specific Exercise?\u2019\u00a0<i>The Journal of Sports Medicine and Physical Fitness<\/i>, vol. 58, no. 9, Apr. 2017, pp. 1185\u20131189, https:\/\/doi.org10.23736\/S0022-4707.17.07101-8.            <\/li>\n<li>\n              Works Cited<\/p>\n<p>Blazevich, Anthony J., et al. \u2018No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance\u2019.\u00a0<i>Medicine and Science in Sports and Exercise<\/i>, vol. 50, no. 6, Ovid Technologies (Wolters Kluwer Health), June 2018, pp. 1258\u20131266, https:\/\/doi.org10.1249\/mss.0000000000001539.            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Holding long stretches used to be considered an integral part of any warm-up before a workout. Think: the toe touches you used to do before soccer practice, or bringing your foot to your butt to stretch your quads before Jazzercise class. But in recent years, this approach, known as static stretching, has gotten a bad &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7797,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7795","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7795"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7795\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7797"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}