When is static stretching beneficial?

Most of us would have heard that static stretching (holding a muscle in a lengthened position without movement) can be a great way to ease tension, reduce pain and improve flexibility.

As a physio, I see the benefits of stretching everyday in the clinic. Client’s regularly report great results from performing prescribed stretches, not only in managing their injury but in assisting with injury prevention and aiding their performance. Undoubtedly, static stretches is a great tool to use but when completing a stretching routine it is vitally important to proceed with caution.

We have all undoubtedly been told by well meaning parents, coaches and team mates to stretch before, during and after activity. However, it is not commonly recognised that stretching the wrong muscles at the wrong time can not only prove to be ineffective but may also increase your risk of injury. As well as the potential increase in injury, studies have also shown that stretching before activity can have a negative influence on speed, strength and endurance.

One example of this is calf stretching before a run – many runners will absent mindedly and habitually stretch their calf muscles as they prepare to take off for a work out. As a general rule we do not recommend static stretching before activity or work outs unless there is a specific injury or muscle tightness. Instead a warm up should include more dynamic movements to mobilise and warm up tissue, ie using movement to progressively extend the stretch.

When to say Yes to static stretching:

• When you have shortened and/or tight muscles
• There is asymmetry in your flexibility
• When you are warm – at least 5 minutes of aerobic exercise prior to stretching
• If you feel a comfortable tension and resistance with the stretch
• In the evening can be great – as this provides the longest time between when you stretch and when your next work out is.

When to say No to static stretching:

• When you are cold
• Before a work out (unless specifically prescribed to you)
• Stretching your calves before you run (unless specifically prescribed to you)
• If you experience sharp pain with the stretch
• If you are hyper - flexible

Conclusion

So next time you have a stretch think about the above criteria and ensure that you are stretching the right muscles at the right time for the right reason. If you are unsure of what the right stretches are for you, make sure you chat to a trusted health professional who has thoroughly assessed how your body moves.

For more information refer to Chapter 13 of Get Yourself Back in Motion: Extend Yourself.

Rohan Singleton - Physiotherapist and Director, Back In Motion Northcote