How should I warm-up before engaging in a sport?

Over the years there have been many different theories as to how athletes should prepare their bodies prior to engaging in a sport. Proper preparation and warm-up is essential for both athletic performance as well as injury prevention. Many people believe that static stretching, or holding a stretch for a prolonged period of time, is the most appropriate warm-up. For a lot of adults, this is what we were taught as children. You touch your toes and hold it for 30 seconds, then reach to the opposite foot for 30 seconds, and so on. But is this really what is best for athletes?

Current research has compared static stretching, dynamic stretching, and no stretching in an effort to determine which is functionally the safest and most effective approach to warming-up for a sport. And the results spoke loudly! Studies show that dynamic stretching, which progresses more into the end range of a movement and is maintained for no more than a few seconds, is much more effective than a static stretching warm-up. Findings show that a static stretch warm-up does not facilitate any positive or negative changes in muscle flexibility, power, strength, or vertical jump. However, when dynamic stretching was used as a warm-up there was a significant improvement in strength and flexibility. One study showed that static stretching actually has a negative influence on vertical jump while dynamic stretching positively influenced it.

The issue with static stretching as a warm-up is that it desensitized the muscle stretch reflex which can diminish reaction time and counter-movement abilities, both of which are essential in preparing to compete in any sport. When static stretching is used to warm-up for a sport, it may take greater than 6 minutes of actual play time for the athlete’s body to be prepared for the sport. Conversely, a dynamic warm-up increases agility, strength, and power so that the athlete is ready to go when the game or event begins.

Static stretching is not bad….there is certainly a time and place where it is effective and necessary, just not as a warm-up. Static stretching should be reserved for after an event/game when you are trying to relax the muscles. It is important to know what type of warm-up your coach/trainer utilizes to be sure you are safely and effectively preparing your body for competition.

#Stretching #Warmup