Warm-Up: Dynamic vs. Static Stretching

An article by Shelagh Haynes    Comments Off on Warm-Up: Dynamic vs. Static Stretching

As a physiotherapist, I often get the question “should I stretch before or after my run/bike/soccer game/swim/tennis match/etc.?”
My answer often begins with “The research shows that…”
Using an evidence-based approach, I recommend a dynamic warm-up specific to the person and the activity/sport prior to engaging in physical activity, saving static stretches for post-workout and/or for rehabilitation purposes.
A dynamic warm-up prepares the body for movement. In contrast to static stretching (think a standing quad stretch where you hold your knee in maximum flexion for 30-60 seconds), dynamic warm-up exercises are characterized by continuous movements designed to actively prepare the participant for movement. Dynamic warm-up exercises increase blood flow, heart rate, contraction and relaxation speed of muscles, as well as mentally prepare the athlete for exercise.

A 2006 study by McMillan et al. in the Journal of Strength and Conditioning Research showed that a 10-minute dynamic warm-up routine prior to tasks measuring power and agility (a shuttle run, a medicine ball toss and a 5-step jump) resulted in a performance enhancement over participants who did a static warm-up. Moreover, those who did a static warm-up had similar performance results to those who didn’t do any warm-up at all [1].

Further support of this notion comes from a review of the effects of static and dynamic stretching on performance by Behm and Chaouachi (2011), which states that: “Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities” [2].

While recent research is clearly pointing towards the benefits of a dynamic warm-up for performance, the jury is still out as to whether a dynamic warm-up prevents injury. What we do know; however, is that a systematic review of the literature looking at studies where participants engaged in static stretching prior to an athletic activity showed that there is not sufficient evidence to support the use of static stretching in the warm-up for injury prevention purposes [3]. Another review conducted by Small and McNaughton in 2008 also states that “There is moderate to strong evidence that routine application of static stretching [as part of a warm-up] does not reduce overall injury rates” [4].

Based on what we know, I will continue to recommend dynamic warm-up exercises prior to athletic endeavours. Some examples of dynamic warm-up exercises can be found in these video links:
Stretching: The Truth (for tennis)
SoleFit’s Dynamic Warm-Up (for running)
Dynamic Warm-Up Moves (general)

For ideas on dynamic warm-up exercises specific to you and your sport(s)/activity(ies) of choice, please consult your physiotherapist.

–  Your Ottawa Wellness Team at OC3*

*Ottawa Collaborative Care Centre (OC3) is a multidisciplinary, integrative health clinic in downtown Ottawa. We are committed to providing Ottawa and the surrounding area with high quality injury, wellness, and sport performance care by strategically blending Chiropractic, Physiotherapy, Naturopathic Medicine, Active Release Techniques (ART), Acupuncture, Trigger Point Dry Needling, and Massage Therapy services to reduce pain and improve function.*

4. Small, K., McNaughton, L. (2008). A Systematic Review Into the Efficacy of Static Stretching as Part of a Warm-Up for the Prevention of Exercise-Related Injury. Research in Sports Medicine, 16: 213–231.