Researchers say stretching, considered an important part of any athlete’s warm-up routine, can actually weaken muscles.
The habit of holding a stretch for 20 to 30 seconds, known as static stretching, has been considered benefitial for priming muscles. However, scientists from the University of Nevada Las Vegas say this should no longer be encouraged.
Their findings highlight that the two common pre-running stretches – for the hamstrings and quadriceps – may actually reduce performance by weakening muscles in the leg.
Kinesiology professor Bill Holcomb, who authored the report, said: “Developing flexibility is important for reducing sports injury, but the time to stretch is after, not before, performance.”
Other studies have found that this stretching decreases muscle strength by as much as 30 per cent. Stretching one leg’s muscles can also reduce strength in the other leg as the central nervous system can rebel against the movements.
The correct warm up, according to experts, should do two things – loosen muscles and tendons to increase the range of motion of various joints, and warm up the body.
The Ethereal Voice
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I think anyone who has done back stretches before dead-lifts has already figured this out. Besides, the idea of stretching “cold” before a run is stupid. Stretching cold is a great way to injure yourself, irrespective of whether it weakens you or not. By contrast, I can well testify that stretching (in combination with cool-downs) is the best way to keep your legs muscles from tightening up after a ride/run. If you simply cool down from such an activity without stretching your muscles tend to become slightly tight. Proper stretching *after* the activity keeps you feeling in a proper state of limber for the rest of the day.
Both negatively and positively, one’s own body naturally backs up this data. If you stretch (NOT warm up–the distinction must be remembered) a part of your body directly before lifting weights the decrease in ability is marked. Conversely, if you stretch after you have finished your lifting routine it is the time when it is easiest and most comfortable.
I suspect many people will take the wrong lesson from this: I.e. people shouldn’t stretch at all.