At SetPT, one of the most common questions patients ask us is “when should I stretch? Before working out? After? And what types of stretches should I do?”
The answer is based on your workouts and what you’re trying to accomplish during them. But first, let’s discuss two common types of stretching: static and dynamic.
Difference Between Static and Dynamic Stretching
Static Stretching
During static stretching, you typically hold a muscle in a lengthened position for at least 30-60 seconds. This is most likely what you first think of when you hear the term stretching. But is the muscle really getting longer in 30 seconds? Not necessarily.
Although there’s a lot of research and debate surrounding this topic, the general consensus is that your nervous system receives signals from your muscles when they are stretched because your muscles and nerves are intimately connected. Your nervous system communicates back to your muscles which respond by relaxing and allowing for a larger range of motion. Over time, your muscle length may increase if you stick to a stretching routine, but a lot of the looseness you feel is simply your nervous system adapting to what you’re asking it to do.
Dynamic Stretching
Dynamic stretching involves actively and repeatedly moving your muscles through a range of motion. Rather than holding a position, this is more about functional movement that prepares your body for the activity it needs to do: see a video from REI of some handy running dynamic warmups below to get an idea of what I mean.
So, when should you stretch statically vs dynamically?
Research shows that static stretching decreases your overall strength, speed, and power performance. There is also little to no evidence that static stretching before exercise prevents injury or reduces muscle soreness. For these reasons, I recommend avoiding static stretches before activities like weightlifting, running, sprinting, and jumping sports (e.g. basketball). Instead, try dynamic stretching prior to these activities to get your body warmed up.
Static stretching before exercise isn’t necessarily harmful, but it’s not doing you much good either. That’s not to say there’s no place for it. Athletes who require a lot of flexibility for their sport may benefit from static stretching before their routines: think dancers and even some gymnasts. It’s also great to incorporate after you work out to help improve your overall range of motion.
In short, dynamic stretching is best done pre-workout, and static stretching is best done post-workout.
If you’re interested in learning more about what stretches best suit your exercise routine or injury, we can help! Schedule an appointment with Set Physical Therapy to learn more.
