Seeing
as it's been the prevalent theory since before Richard Simmons was a kid, you
can hardly be blamed for thinking that stretching before your workout reduces
your chances of injury. Like many theories regarding health and fitness,
however, the concept of stretching before vigorous activity has been passed
down throughout time from coaches, personal trainers, and TV shows without any
real scientific examination. After taking a look at the science behind the
practice, we must ask, does it still make sense to stretch before you work out?

Types
of Stretching

Before
getting into the benefits and disadvantages, it's important to get a sense of
the different
methods of stretching. Generally, you can lump stretches into
one of two categories: static or dynamic. Static stretching involves holding a
stretched position for a certain length of time while dynamic stretching
involves moving through a range of motion repeatedly. These can be further
categorized into passive and active categories. Passive stretches require an
external pressure while active stretches are done with only your own muscular
force. Passive-static stretching is the most common, and it is this form of warm-up
that has come under fire from the scientific community.

A
Look at the Research

A 2013 study conducted
by Austin State University investigated what effects passive static stretching
had on the strength of the participants. Using the one-rep squat as a measuring
stick, the scientists found that an 8.36 percent drop in strength and a 22.68
percent drop in stability accompanied their passive stretching routine.
According to the study, stretching was not just a superfluous way to start a
workout; it actually had a detrimental effect on the workout itself!
Researchers at the University of Zagreb in Croatia performed a thorough
examination of the science behind stretching to see if that was
really the case. Looking through nearly 40 years of stretching science, the
researchers found that static stretching was not, by itself, an effective
approach to the warm-up. The scientists behind the research stopped short of
recommending stretches be left out entirely, but they concluded that stretching
by itself was to be avoided. Studies
conducted by the University of Northampton and Florida State
University found that static stretching did little harm to adherents if the
stretches were held for only a brief window of time. The researchers in these
studies concluded that passive stretching could be included in a pre-workout
routine with little detrimental effect.

To
Stretch or Not to Stretch?

Static
stretching still has benefits, so don't write it off entirely. If you've
suffered injuries or have a limited range of motion, stretching can help stave
off the shortening of tendons that occurs with time. Regular stretching can
help you retain your flexibility, which in turn can prevent injuries from
sneaking up on you. Based on our research, we suggest doing dynamic, active
stretches to reduce the chance of injury, and combining them with light cardio
for a more well-balanced warm-up. If you're intent on remaining true to
passive-static stretching, move it to the end of your workout instead of using
it as a warm-up routine. You may just see your workout results take a turn for
the better. What are your favorite dynamic stretches to warm
up to? Please share with us in the comments below.