Research Sharing - Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats

Introduction

Why do we have to warm-up before exercise?

Benefits of a proper Warm-up:（Afonso et al., 2023）

• Elevating body temperature, enhancing blood flow & muscle contraction

• Neuromuscular activation

• Improving readiness / mental preparation before exercise

How do we warm-up?

There are a few common warm-up methods throughout different sports:

（Topçu & Arabacı, 2017）

1) Static Stretching

2) Dynamic Stretching

3) Plyometrics

4) Suspension Exercise (e.g. TRX)

What is the difference between static & dynamic stretching?

Static Stretching involves holding the muscle in a lengthening position for a certain time at the end range of motion. (Chaabene et al., 2019) 

Dynamic Stretching involves controlled movement through the active range of motion for each joint. (Behm & Chaouachi, 2011) 

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Is static stretching warm-up not good?

Static Stretching as a warm-up can improve Range of Motion, makes muscles less stiff, enhancing sport performance by improving the ability to stretch & reach (Chaabene et al., 2019). 

However, some studies show that Static Stretching may hinder athletic performance, especially on sports that require maximal strength & explosive power (Topçu & Arabacı, 2017).  Hence, some people may believe that Static Stretching should not be implemented as a warm-up before sport because of its negative impact. Is it true though?

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Findings in a recent study...

Recent studies related to the effects of Static Stretching show new findings.

This article in 2019 provides a review of past studies related to the acute effects of Static Stretching on muscle strength & power performances.

Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology, 10, 1468. https://doi.org/10.3389/fphys.2019.01468

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Overall Findings

Summarizing all the related research outcomes, suggestions about Static Stretching (StS) are as follows:

Total StS Duration is the main contributing factor affecting strength & power.

Short-duration StS (≤60 s per muscle group) is recommended, while Long-duration StS (≥60 s per muscle group) has negative effects on strength & power.

Implementing StS in a full warm-up routine (including aerobic activity, dynamic stretching, sport-specific activities), can lower the risk of musculotendinous injuries and increase flexiblity, while having no negative effects on power performances.

Authors suggest that coaches are advised to apply Static Stretching (StS) according to athletes’needs in different scenarios.

For Recreational Sports, Short-duration StS is recommended as an important warm-up component due to its potentially positive effect on flexibility and musculotendinous injury prevention.

For High-performance Sports, StS should be applied with caution, since even trivial negative effects caused by StS may affect sports performance. 

Other warm-up alternatives are recommended, such as aerobic activity, dynamic stretching, & sport-specific activities.

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Static Stretching or not before Swimming?

If we put research results into practice, then should we perform Static Stretching (StS) as warm-up before swimming?

Low Intensity / Learn-to-swim Class:

StS can be included in a warm-up routine. Relaxing the shoulders, wrist and lower limbs etc. can improve joint range of motion.

Moderate to High Intensity Swim Training:

May include StS, Dynamic Stretching, Swim-specific Practices in a full warm-up routine, to enhance blood flow.

Before a Swim Competition:

Shorter StS time would be recommended; mainly perform Dynamic Stretching, Swim-specific Practices & Plyometric Training in a warm-up routine, for better neuromuscular activation & power.

Static Stretching Suggestions:

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Summary

Benefits of warming up:

• Elevating body temperature, enhancing blood flow & muscle contraction

• Neuromuscular activation

• Improving readiness / mental preparation before exercise

• Musculotendinous injury prevention

Should we perform Static Stretching Before Swimming?

Static Stretching warm-up could have various effects on swimming.

Recreational / Training: StS helps improve range of motion, preventing injuries.

Before a race: StS may have negative effects on muscular power, hence other warm-up alternatives can be used / reduce StS time as much as possible for better performance.

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References

Afonso, J., Brito, J., Abade, E., Rendeiro-Pinho, G., Baptista, I., Figueiredo, P., & Nakamura, F. Y. (2023). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are we asking the right questions? Sports Medicine, 54(1), 23–30. https://doi.org/10.1007/s40279-023-01908-y

Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2

Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology, 10, 1468. https://doi.org/10.3389/fphys.2019.01468

Topçu, H., & Arabacı, R. (2017). ACUTE EFFECT OF DIFFERENT WARM UP PROTOCOLS ON ATHLETE’S PERFORMANCE. European Journal of Literature, Language and Linguistics Studies - Open Journal Systems. https://doi.org/10.46827/ejpe.v0i0.907