Dynamic stretching is a completly different thing and perfectly acceptable to do prior to engaging in sport. In fact, along with sport-specific movements, plyometrics and drills, dynamic stretches are an excellent way to warm up.

Sarcomeres are the basic unit of the myofibril (what allows it to contact) in striated muscle. These need to be in an optimal arrangement in order for the muscle to be it’s strongest.

A muscle that is in a shortened position, or a lengthened position (or too tight or stretched) is weaker and therefore doesn’t contract optimally or generate maximum power.

If you are using static stretching to ensure sufficient ROM and to warm up the muscle, the stretch should be held for a minmal time with few repetitions (ie. 2-3X 10seconds). This is ok to do prior to sporting activity.

However, if you are stretching to lengthen a muscle, or to gain ROM or flexibility, the stretch would need to be held for longer and with more reps (ideally 4X 30seconds). This should NOT be done prior to engaging in sporting activity. This disrupts the sarcomere allingment. Although this is temporary, it can still cause injuries if done prior to sport.

This type of stretching should be reserved for after the activity to, as previously mentionned by others, to help the muscles relax after sport and also to gain flexibility and ROM. And if you are looking to increase flexibility, it should be done at least 2 X per day, everyday in order to really be effective.

Hope this helps.

I agree that an athlete’s experience is a level of evidence. Its good to see what works in the “real world” being backed up with some research.

Thanks for the comment.

Our finding is aligned with many athletes’ instincts on how to prepare. You’ve made some very valid points. An athlete’s experience is also a ‘level of evidence’ and shouldn’t be ignored when evaluating it with other forms of information.

@ Chris
It was an awesome article…people do jump on the bandwagaon and if they hear static stretching is bad,they will never touch it again. There is a place for it.

@ Katherine
Pre-game personally and Dave does the same thing, we tend to go for a very light jog and then get some stretches done, areas that are extra stiff. Then start slowly transitioning into easy dynamic work. So yeah, you do sort of a small warm up before that, but it is all pretty light. Pre-stretching before a game isn’t really flexibility training, more so just an extra loosening up.

As new research and information becomes available and accepted (dynamic stretching better for explosive action), then the old paradigm often is discarded completely (the trend toward thinking that static stretching is bad).

You’ve made valid and logical points that the moderate use of a variety of stretching techniques is probably the best course of action to ensure maximum physical performance while decreasing the probabilities of injury.

Great post.