Active and Dynamic Stretching: An injury prevention tandem
Posted January 16th, 2007 at 4:24 PM by Richard Quinn
Section: Running & Training, Injury & Rehab, Health & Fitness, Injury & Rehab, Exercise
Stretching before and after running (and any physical activity) is an important aspect of preventing injuries. Stretching can also help with muscle recovery, optimizing muscle gains and increasing flexibility. There are two general types of stretching that can lead to these benefits: active and dynamic.
Active stretching (as seen above), also known as static stretching, entails stretching a muscle to an elongated position and holding that stretch for a certain amount of time. This is the most common type of stretching that most of us have been taught from a young age. Although there is some debate about the effective of active stretching, Sports Fitness Advisor states:
“This debate relates to an acute bout of static stretching prior to exercise. It is still considered important and beneficial to athletes away from competition to to bring about a long-term increase in range of motion.”
Dynamic stretching is a bit more complex and consists of an athlete performing movements that replicate those inherent to their particular activities and sports. These movements, which include walking lunges and high knees, are better for sport-specific preparation. According to Sport Fitness Advisor, dynamic stretching:
“Uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held.”
Active stretching should be performed after an athlete has participated in a workout or sporting event. After the muscles have become warmed up, one can increase flexibility and strengthen the muscle by performing an active stretch. Active stretching is superior to dynamic stretching when it comes to increasing range of motion. Active stretching can also be used prior to activity, although one needs to be properly warmed up or it can actually be counter productive and lead to injuries like muscle strains and tears.
However, dynamic stretching is likely the more effective pre-workout routine by helping to increase blood flow to muscles and lubricating joints. Recent studies have even begun to show that dynamic stretching may be more beneficial than active stretching. Dynamic stretching also decreases muscle tightness and subsequently prevent muscle tears. This type of stretching is particular important for strength and power athletes, such as professional body builders, football players and even sprinters who exert a great deal of force during competition.
When used in tandem, active and dynamic stretching are excellent tools for preventing injuries, increasing range of motion and improving performance.
ACTIVE (or static) stretching routines: Click Here.
DYNAMIC stretching routines: Click Here.
A few research sources and for more information: [Sports Fitness Advisor - Dynamic Stretching], [Sports Fitness Advisor - Static Stretching]
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Tags: active stretching, blood flow, cool down, dynamic stretching, flexibility, injury prevention, range of motion, static stretching, stretching, warm up
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The Final Sprint
Hey great article Richard. I have written a couple of times in the past about stretching but have never known the difference between active and dynamic stretching
January 17th, 2007 at 5:16 pm[…] After yesterdays article on stretching I somehow today ran into another resource on stretching. Active and Dynamic Stretching: An injury prevention tandem is an article with links to other sites that will show you thestretches that will protect you and help heal tired aching muscles. Here is an over view of the tow types of stretching: […]
February 26th, 2007 at 6:04 pm