Static Stretching Before a Workout: Myths vs. Facts

Holding long stretches was considered an integral a part of any warm-up before a workout. Think: the toe touches you used to do before soccer practice, or bringing your foot to your butt to stretch your quads before Jazzercise class. But lately, this approach, often known as static stretching, has gotten a foul rap. As claims that static stretching hurts athletic performance have hit the fitness mainstream, the pendulum has swung towards dynamic-only warm-ups, where you’re continually moving out and in of stretches slightly than sitting in them for prolonged periods.

Nonetheless, as tends to occur when the pendulum swings too far in a single direction, the overall, binary advice of “don’t static stretch before exercise” misses out on multiple nuances and details.

“The paradigm shift lately from static to dynamic stretching—although rooted partly in research—has missed the mark as further research has given us more details on when static stretching is definitely effective and when it isn’t,” says physical therapist Kristina Kam, DPT, of Quantum Performance in California. “It’s not as black and white as ‘don’t do any static stretches prior to activity.’ There are multiple instances when static stretching can really provide help to, depending on aspects equivalent to your specific training program, how long you’re holding it for, and so forth.”

Why the avoidance of static stretching is misguided

Yes, there’s research showing that static stretching prior to activities can reduce muscle strength, endurance, and possibly performance. Nonetheless, and that is critical, that effect only takes place during very specific circumstances.

Before everything, the unique research that turned us all off from holding our stretches found that sitting in static stretches for longer than 60 seconds could reduce muscle strength, endurance, and power. But even in these cases, those attributes were only reduced for a number of minutes and didn’t include any change in gains in strength, endurance, or power from training. Meaning: A workout after static stretching is not any less effective; your muscles just won’t perform quite as effectively directly afterwards.

Secondly, further research has found that moderate-duration static stretching—around 30 to 45 seconds, on this study—can improve range of motion without eliciting any discernible negative impact on activity or athletic performance. This could possibly be particularly useful when you’re involved in activities like yoga, soccer, or Pilates that require high levels of flexibility.

Also, there’s significant research showing that when static stretching was used as a part of a comprehensive routine—particularly when it’s paired with dynamic stretching and sport-specific warm-ups—there was no negative effect on strength or performance.

To sum that each one up: Static stretching when done for lower than 60 seconds and as a part of a comprehensive warm-up routine can improve range of motion while having no negative impact on how well your muscles perform. Nor will it decrease the #gains you get out of your workout.

Are there other things to think about?

The important thing to static stretching before understanding it to take it easy. “You may injure yourself when you’re too aggressive with stretching and for too long—equivalent to along with your hamstrings—and when you’re using stretching within the short-term phase after injury, it will possibly actually make the injury worse!” says Dr. Kam. (Consider pulling on a rubber band that’s already partially torn, it’s probably a foul idea!)

But with the best approach, static stretching can prep your body to tackle greater movements, and there may be some positive mental advantages: It could possibly result in a relaxed state that enhances your level of calmness and potentially even focus—each of which might aid activity. One study found that participants believed they might perform higher when stretching was included of their warm-up, and we all know that considering positively and confidently might be half the battle!

“I’ve found that for people who have already got range of motion problems—whether it’s as a consequence of general inflexibility or some physical limitation—static stretching might be helpful as a part of the warm-up to provide them a mental boost and ease them into activities,” says Dr. Kam.

All in all, it seems that static stretching before activity isn’t the bugaboo it’s been deemed to be lately. So don’t skip it—just don’t go overboard.

Able to loosen up? Follow this stretch series before your next workout: