Static stretching and injury prevention
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Static stretching and injury prevention
I've been recently researching a topic in class on the correlation between static stretching and injury prevention but found some inconclusive results. I've always thought to do dynamic stretches as a warm-up and static stretches after exercise to prevent soreness but some findings show that static stretching does not increase risk of injury....What do you think?
Re: Static stretching and injury prevention
Also, here are some of sources:
Baumgart, C., Donath, L., Gokeler, A., & Hoppe, M. (2015). Effects of Static Stretching and Playing Soccer on Knee Laxity. Clinical Journal of Sport Medicine, 25(6), pp. 541–545. doi:10.1097/jsm.0000000000000174.
Bengtsson, V., Gilenstam, K., & Yu, J. (2017) Could the Negative Effects of Static Stretching in Warm-up Be Restored by Sport Specific Exercise? Edizioni Minerva Medica, doi:0.23736/S0022-4707.17.07101-8.
DiStefano, L., Kraemaer, W., Martinez, J., Root, H., & Trojian, T. (2015). Landing Technique and Performance in Youth Athletes After a Single Injury-Prevention Program Session. Journal of Athletic Training. 50(11), pp. 1149–1157. doi:10.4085/1062-6050-50.11.01.
Ichihashi, N., Ikezoe, T., Nakamura, M., & Tokuwaga T. (2015). Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle–Tendon Unit: Analysis of Differences between Hold-Relax and Static Stretching. Journal of Sport Rehabilitation. 24(3), pp. 286-292. doi: 10-1123/jsr.2014-0164.
Palmer, T. (2017). Acute Effects of Constant-Angle and Constant-Torque Static Stretching on Passive Stiffness of the Posterior Hip and Thigh Muscles in Healthy, Young and Old Men. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002157.
Sullivan, J. 2016, March. Dynamic Stretching Versus Static Stretching. https://www.uwhealth.org/news/dynamic-s ... hing/47947
Takahashi, H. (2013). Acute Effect of Static Stretching on Hardness of the Gastrocnemius Muscle. Medicine & Science in Sports & Exercise, 45(7), pp. 1348–1354. doi:10.1249/mss.0b013e3182850e17.
Baumgart, C., Donath, L., Gokeler, A., & Hoppe, M. (2015). Effects of Static Stretching and Playing Soccer on Knee Laxity. Clinical Journal of Sport Medicine, 25(6), pp. 541–545. doi:10.1097/jsm.0000000000000174.
Bengtsson, V., Gilenstam, K., & Yu, J. (2017) Could the Negative Effects of Static Stretching in Warm-up Be Restored by Sport Specific Exercise? Edizioni Minerva Medica, doi:0.23736/S0022-4707.17.07101-8.
DiStefano, L., Kraemaer, W., Martinez, J., Root, H., & Trojian, T. (2015). Landing Technique and Performance in Youth Athletes After a Single Injury-Prevention Program Session. Journal of Athletic Training. 50(11), pp. 1149–1157. doi:10.4085/1062-6050-50.11.01.
Ichihashi, N., Ikezoe, T., Nakamura, M., & Tokuwaga T. (2015). Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle–Tendon Unit: Analysis of Differences between Hold-Relax and Static Stretching. Journal of Sport Rehabilitation. 24(3), pp. 286-292. doi: 10-1123/jsr.2014-0164.
Palmer, T. (2017). Acute Effects of Constant-Angle and Constant-Torque Static Stretching on Passive Stiffness of the Posterior Hip and Thigh Muscles in Healthy, Young and Old Men. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002157.
Sullivan, J. 2016, March. Dynamic Stretching Versus Static Stretching. https://www.uwhealth.org/news/dynamic-s ... hing/47947
Takahashi, H. (2013). Acute Effect of Static Stretching on Hardness of the Gastrocnemius Muscle. Medicine & Science in Sports & Exercise, 45(7), pp. 1348–1354. doi:10.1249/mss.0b013e3182850e17.
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Re: Static stretching and injury prevention
Have you tried doing both to see what feels better for you?
I used to stretch extensively before doing cardio. One day, I decided to try some cardio before usual stretching ritual. Surprisingly, I found it was much easier to stretch! Now, I only stretch extensively after a light to medium workout.
I used to stretch extensively before doing cardio. One day, I decided to try some cardio before usual stretching ritual. Surprisingly, I found it was much easier to stretch! Now, I only stretch extensively after a light to medium workout.