Dynamic Warm-Up vs. Static Stretching: Why and When?

When should I stretch? Why should I stretch?  What kind of activities should I do in order to maximize my performance and prevent injury? Those are common questions asked when it comes to participating in any exercise or sport activity.

According to the National Strength and Conditioning Association, dynamic warm up/stretching refers to activities and functional movements that are designed to prepare the body for exercise or sport and static stretching looks to improve flexibility (1).  Benefits of dynamic warm up/stretching include increasing internal core temperature, enhancing oxygen utilization, improving joint range of motion and setting a tempo for practice or competition. Benefits of static stretching include improving range of motion within joints and flexibility of muscle tissue (1).

It has been noted that dynamic stretching should be performed pre-event, and that a proper dynamic warm up can “potentially aid in injury prevention as a result of optimized movement preparation, and it can also reduce muscle soreness and improve performance (2).” Dynamic warm-up/stretching can mentally and physically prepare an athlete for the demands of sports training and performance.

The efficacy of static stretching pre-activity has recently come into question. Holding off on static stretching pre-activity can be more advantageous to athletes, and most athletes should “perform static stretching during the cool-down or as part of a separate training session (3).” The idea that static stretching prevents injury has also been re-assessed. In a study on injury prevention in elite soccer players, it was concluded that performing lower extremity muscle strength and balance exercises should be prioritized in lower extremity injury prevention programs for team-sport athletes (4).

That being said, a proper dynamic warm up and stretch should be implemented pre-activity and a thorough cool down incorporating static stretching is better post-activity.

Ask your local BaySport physical therapist about how you can incorporate a formal dynamic routine and stretching program in order to keep you participating and performing well in the activities that you enjoy!

Sources

  1. NSCA. (2017, June 01). Introduction to Dynamic Warm-Up. Retrieved from https://www.nsca.com/education/articles/kinetic-select/introduction-to-dynamic-warm-up
  2. Triano, J., & Cscs. (2018, August 24). Dynamic Warm-Ups for the Land-Based Athlete. Retrieved from https://www.nsca.com/education/articles/nsca-coach/dynamic-warm-ups-for-the-land-based-athlete/
  3. NSCA. (2018, September 24). Static Stretching and Performance. Retrieved from https://www.nsca.com/education/articles/kinetic-select/static-stretching-and-performance/
  4. NSCA. Effect of an Injury Prevention Program on Muscle Injuries… : The Journal of Strength & Conditioning Research. (2013, December). Retrieved from https://journals.lww.com/nsca-jscr/Fulltext/2013/12000/Effect_of_an_Injury_Prevention_Program_on_Muscle.7.aspx

About the Author:

Michael Marcello earned his Bachelor of Science degree in Kinesiology at San Jose State University and his Doctorate in Physical Therapy at the University of the Pacific in Stockton. Michael is experienced in sports medicine, orthopedics, and concussion exertional physical therapy. Michael appreciates and utilizes current evidence-based treatment/interventions, continuing education courses and exercise to promote optimal function and performance. Michael, a Bay Area native, enjoys exercising, watching sports and spending time with his family and friends. Michael is a 49ers, Giants, Warriors and Sharks fan as well.

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