Static Vs. Dynamic Stretching

Stretching can be an effective way to warm-up and prevent injury by preparing your muscles and joints for physical activity. Stretching can be classified as either static or dynamic. In the past static stretching has been the preferred method during a warm-up, however, current research has suggested dynamic stretching should be the focus and is more beneficial. 

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Static stretching involves holding a stretch in a fixed position for a set period, usually around 15-30 seconds. This type of stretching is excellent for improving flexibility and relieving muscle tension, making it an ideal choice for post-workout cooldowns. Examples of static stretches include standing calf stretch, seated hamstring stretch, and standing quadriceps stretch. 

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Dynamic stretching involves actively moving your muscles and joints through a full range of motion in a controlled manner. This helps increase blood flow and prepares your body for physical activity.  Examples of dynamic stretches include heel sweeps, monster walks, and walking lunges. Using dynamic stretches during a warm-up can allow your body to have quicker movements at higher intensities and lowers the risk of injury making it perfect for pre-workout routines. 

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It is important to get the most out of your stretches and to perform them safely, so here are a few tips to try! A great way to enhance your static stretching is using a strap. This provides extra support and leverage allowing you to achieve a deeper stretch without straining your muscles. 

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Another tip is for a specific stretch that can supercharge your walking and running performance! When you stretch your quadriceps try adding hip extension. By incorporating hip extension in your quad stretch, you not only target your quads but also engage your powerful gluteal muscles. This translates to improved use of your gluteals while walking and with your running stride. 

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Stretching before and after you exercise is a great way to make sure your muscles and joints are warm and reduces the risk of injury. Before working out, try performing dynamic stretches for an active warm-up. After exercising, incorporate static stretches to relax your muscles and bring your heart rate down!

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References:

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Gutierrez-Coronado J, López-Bueno L, Cardero-Durán MLA, et al. The Clinical Benefits of a Dynamic vs. Static Component as Part of a Comprehensive Warm-Up for Recreational Sports Players with Clinical Histories of Hamstring Injuries: A Randomized Clinical Trial. Int J Environ Res Public Health. 2022;20(1):744. Published 2022 Dec 31. doi:10.3390/ijerph20010744.

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Walsh GS. Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength. Hum Mov Sci. 2017;55:189-195. doi:10.1016/j.humov.2017.08.014.

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