The idea that stretching before exercise can prevent injury has been thoroughly debunked by experts. According to Dr Alex Dinsdale, a senior lecturer in sport and exercise biomechanics at Leeds Beckett University, injuries occur due to various factors, including inadequate footwear, fatigue, and the inability of muscles to control motion.
When people think of stretching, they often associate it with static stretching - holding a pose for six seconds or longer. However, this type of stretching can have negative effects, such as decreasing the muscle's ability to apply force by about 5%. In contrast, dynamic stretching, which involves moving through stretches and performing exercises like squats and lunges, has more balanced benefits.
The key, says Dr Dinsdale, is not in stretching before exercise but rather in a warm-up routine that prepares the muscles for physical activity. A good pre-exercise routine should involve light movements similar to the workout ahead, such as a fast walk before jogging, which increases muscle temperature and improves force production. Dynamic stretches can then be used to guide the body through the motions it's about to perform.
However, what is more important than warm-ups or stretching is "assistance training" - dedicated strength training and static stretching sessions done outside of exercise time to build strength and flexibility in key muscles. This approach may seem counterintuitive, but it can provide a greater advantage in preventing injuries by enhancing the neuromuscular system's ability to handle physical activity.
When people think of stretching, they often associate it with static stretching - holding a pose for six seconds or longer. However, this type of stretching can have negative effects, such as decreasing the muscle's ability to apply force by about 5%. In contrast, dynamic stretching, which involves moving through stretches and performing exercises like squats and lunges, has more balanced benefits.
The key, says Dr Dinsdale, is not in stretching before exercise but rather in a warm-up routine that prepares the muscles for physical activity. A good pre-exercise routine should involve light movements similar to the workout ahead, such as a fast walk before jogging, which increases muscle temperature and improves force production. Dynamic stretches can then be used to guide the body through the motions it's about to perform.
However, what is more important than warm-ups or stretching is "assistance training" - dedicated strength training and static stretching sessions done outside of exercise time to build strength and flexibility in key muscles. This approach may seem counterintuitive, but it can provide a greater advantage in preventing injuries by enhancing the neuromuscular system's ability to handle physical activity.
i've been stretching for ages before workouts and thought that was supposed to help lol what's wrong with static stretching tho? like isn't it just a warm-up in itself? 
anyway, i never knew dynamic stretching existed so thanks for the info! sounds like warm-ups are more important than we think 
but wait, assistance training? that sounds kinda complicated 
can someone explain it to me in simple terms? 
. Dr Dinsdale's words make sense when you think about it: our bodies are complex systems that can't be simplified into one-size-fits-all solutions. I mean, have you ever noticed how some people can go for a 5K run without warming up and still manage to finish like a pro? 
Maybe it's not the stretching that's making all the difference, but our ability to adapt and respond to situations as they arise.
. But what really resonates with me is this idea of "assistance training" – it's like we're talking about building those inner muscles that help us navigate life's challenges, rather than just focusing on the immediate task at hand 
they say it just decreases ur muscles ability to apply force by like 5% 
it seems like the experts are saying that this "assistance training" stuff can actually help prevent injuries by buildin up ur muscles and flexibility 
. I mean, who needs to spend 10 mins on the couch getting their hamstrings loose when you could be out there crushing it? 
and then they end up pulling their hamstrings anyway 
. It's all about the warm-up routine, you know? Like my friend who runs marathons always says that her secret is doing a ton of squats and lunges to get those muscles ready for the big day 
. Just saying, if you want to avoid injuries, stop worrying about stretching before exercise and start focusing on getting stronger 
. Its all bout gettin ur warm & ready 2 move. Dynamic stretches r way betta than static ones, dey keep u movin & help u generate force. Like, dont hold a pose 4 6 secz, thats just wastin time. Do some squats or lunges, then u can jog or run & be all good 
It seems like we need to rethink our approach to warming up and instead focus on building strength and flexibility through dedicated training sessions outside of exercise time.
. I mean, who hasn't heard that you gotta stretch before exercise? It's just not true, folks! My kid was always told to do it, and honestly, they were more likely to get hurt if they did too much static stretching before playing sports 
. Now I know the science behind it - it's all about a warm-up routine that gets those muscles ready for action 
?
. I'm so over all the hype around this topic...