Fitnance Education

Effects of Stretching on Performance

Stretching has a very unique place in sports and exercise science. On one hand it is advocated as a very effective part of the training protocol while on the other hand it is seen to have detrimental effects on performance. Stretching itself involves a number of types (static, dynamic and passive) to obtain a maximal functional working length. In this viewpoint stretching would be argued to be the core element of flexibility. More specifically flexibility relates to the maximum range of motion joints can move in. The role of stretching in flexibility is undeniably important as it increases proprioception and reduces the risk of injury. In terms of amount of stretching a basic guideline in my opinion would be to incorporate it into any physical activity. This can be done either as part of the warm up or warm down as necessary.


In terms of stretching as an important role in sport training, we need to analyse the mode of exercise it is been applied to. This is where research and a strong knowledge of biomechanical and functional anatomy come into play. In terms of purely running events (eg. 100m sprint) stretching can potentially be detrimental to an athlete’s performance. Muscle fibers contain a large proportion of elastic fibers (titin). As it is understood in biomechanics the greater the tension in elastic objects the greater the force that can be produced. As such stretching prior to running can be seen as detrimental in its potential in reducing peak power production in the athlete. As such higher energy expenditure will likely be required for a given distance of running. On the other hand the stretching process can potentially reduce the risk of muscle tear or strain resulting from the force production.


Another perspective is stretching and its role in flexibility based sporting events (eg. gymnastics). In this regard stretching provides a very significant role in the performance of the athlete as well as reducing the injury risk. In these events having a good range of motion is vital in the performance of the athlete. As mentioned earlier the proprioceptive improvements are very important in a gymnastic environment. Knowing the location of your limbs in space is very important in executing routines.


As discussed in both examples stretching can provide benefits in some sports whilst potentially limiting performance in others. In terms of what is the most effective time to stretch, considerations for the event need to be taken into account. In sprinting, reduction in performance by stretching prior to running may require it to be done at the end of a program. While for events such as gymnastic, requiring great flexibility, stretching should be implemented early in the program. In summary the time and type of stretching to be implemented in a program should be examined. Further examination by the trainer/coach should be done on the potential for performance improvement. The main focus is trying to find the balance between peak performance and reducing the risk of injury. Some articles have been provided below for further research for those interested, however there are many more papers available.

References

di Cagno, A., Guidetti, L., Piazza, M., Baldari, C., Gallotta, M. C., & Battaglia, C. (2009). Precompetition warm-up in elite and subelite rhythmic gymnastics. Journal of Strength and Conditioning Research, 23(6), 1877-1876.

Jeong-Su, K., Jacob, M. W., Sang-Rok, L., Lyndsey, M. H., Brian, S., Lynn, B. P., et al. (2010). EFFECTS OF STATIC STRETCHING ON ENERGY COST AND RUNNING ENDURANCE PERFORMANCE. Journal of Strength and Conditioning Research, 24(9), 2274-2276.

McCale, K. L., Ashby, P. E., Davis, D. S., Wine, J. M., & McQuain, J. A. (2005). The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. Journal of Strength and Conditioning Research [NLM - MEDLINE], 19(1), 27-26.

Thompson, D. L. (2008). Flexibility. ACSMS HEALTH & FITNESS JOURNAL, 12(5), 5-1.