It's becoming more apparent that scientists have learned many times over
that flexibility isn't necessarily an essential requirement for injury
prevention or optimal running performance. By static stretching,
especially before running, may set in motion troubles that may result in apparent
loss of energy and may breed injuries rather than prevent them.
The reason I'm discussing the potential downfalls of pre-run static stretching
in addition to the 3 previous videos I've discussed on the pros and cons of
pre-run static stretching is that I came across more research that reveals
potential truths about how pre-run static stretching may reduce running
efficiency and may increase vulnerability to injury.
I discussed in detail in my previous video's about how pre-run static
stretching may be a detriment to running performance and even injury prevention
efforts. I linked those videos down below in the description box if you want to
check them out, but I came across yet another
informative, eye-opening collection of studies that reaffirms the logic that
pre-run static stretching may actually lead you down the path to developing a
running injury, rather than stunt an injury from developing and that there
really is insufficient evidence to substantiate that pre run-static
stretching is a proven solution to your running injury problems. In fact, newer
reports tells us that if you want to make real gains in running performance
as well as expand your capacity to avoid running-related injuries, you may want to
avoid statically stretching before you run. Static stretching is defined as a
lengthening a muscle or tendon by stretching it and holding that stretch
for 30 seconds or more. Static stretching before running is a deeply held
tradition that was thought to be the gold standard in helping prevent running
injuries via improving joint flexibility and muscular pliability, affording you
greater range of motion which may scale up your running endurance capacity as
well. Interestingly enough, injury rates remain incredibly high in runners and of
course there are a broad range of other factors that contribute to running
related injuries, however more and more fact-based statements suggest that pre-
run static stretching may be largely ineffective as pre-run static stretching
may seed the conditions for an injury to fester or sabotage your performance
output. According to reports from Flinders University in Australia and
Edgehill University in the UK, both studies are linked below in the
description box if you're interested, the researchers conclude that static
stretching appears to have no significant advantage for endurance
runners and it may not be an entirely clear solution to enhance running
performance or reduce the risk of injury. The article went on to mention that the
rationale for pre-run static stretching is not based on science, but mostly on
assumption, that is, the performance and health benefits of pre-run static
stretching are mostly shaped, not entirely by science, but by anecdotal
accounts and theoretical assumption and this is really the bottom-line as to why
pre-run static stretching has been widely criticized because we are quickly
finding out that the hard evidence just isn't fully there in a convincing
capacity to strongly confirm pre-run static stretching as an official medical/
therapeutic mechanism that's going to surely diminish the risk of injury, yet
pre-run static stretching still remains the first response recommendation by
many coaches because to reiterate, pre- run static stretching may theoretically
seem effective, but the fact that many runners who do stretch statically before
they go running, really have little luck with resolve of lower leg pain or
hamstring tightness. For this reason, there's been renewed focus on dynamic
stretching, which according to the researchers, dynamic stretching is a more
active version of static stretching that takes the joint through its full
range of motion without holding it in a static position, however the article
points out that just like pre-run static stretching, there is also very little
proof that stretching of any type benefits running performance or reduces the risk
of a running-related injury. The better explanation of how stretching of any
type may diminish running economy is that stretching may grossly underfund
the tendons, particularly the tendons in the lower leg, capacity to store elastic
strain energy in which elastic strain energy is a core fundament to good
running economy. Furthermore, the researchers also specified that the best
runners in the world are not the most flexible, therefore it may be possible
that certain levels of muscular or tendon stiffness may be a core attribute
to running efficiency. Normally, when we think of a muscle or a tendon or a joint
that is stiff, we associate this stiffness with soreness or one that is physically
compromised, however it comes down to some very key facts that some degree of
tendon stiffness, for example Achilles tendon stiffness, may provide great
potential for more elastic energy supplying needed for good running
economy sustainability. The Achilles tendon for example, is constructed as a
spring. The more stiff and compressed the spring is, the spring or the Achilles
tendon has a more explosive pop which equates to greater potential energy
storage and release which is going to help you save a lot of energy in your
stride when you run. In contrast, if you perform stretches targeted at
aggressively lengthening, pulling the Achilles tendon, unwinding the
Achilles tendon and significantly reducing its stiffness, may rapidly alter
or change the way the Achilles tendon stores elastic energy and may limit its
capacity to store elastic energy. That is just one example of how pre-run static
stretching may consequentially result in a giant deviation from being
energetically efficient during running. Ultimately, the researchers emphasized
that muscular stiffness may have a special physical significance in
improving running economy and may be an advantage over muscular flexibility when
it comes to optimal running performance. Now examining the real role pre-run
static stretching may play in preventing running injuries or treating a running
injury, the researchers concluded that static stretching does very little to
reduce muscle soreness or delayed onset muscle soreness that tends to occur the
day after a tough running workout. The authors elaborated that there's no
evidence to suggest that static stretching could assist in the reduction or prevention of
delayed onset muscular soreness across the literature for athletes of any
discipline. So what should a runner do to face the challenges of avoiding a
running-related injury? The authors beautifully address this issue by
recognizing that running safely and efficiently may certainly require a
functional range of motion of the joints of the lower leg and also joint range of
motion may diminish with age, thus some degree of flexibility may be essential
and beneficial, especially among older runners, but a runner may avoid a lot of
problems if they undergo a stretching protocol designed as a form of
rehabilitation. Now, what that essentially means is if you truly have your heart
set on stretching, a more practical approach may be for you to consider
stretching under the supervision or direction of a physical therapist or a
seasoned yoga instructor because they may have a more educated assessment than
you and their clinical knowledge and experience may serve as a better guide
post that may put you on a better path showing you how best to stretch this
certain muscle group or that specific tendon as certain muscle groups may
require different attention than other muscle groups, same with tendons. So, to
potentially avoid problems, instead of taking matters into your own hands, if
you don't know what you're doing with regards to stretching, the most
likely scenario is that you may over- stretch or hyper-extend a muscle or a
tendon or add more assault to an injury and also, if you have been stretching and
your injuries continue to linger, always keep in mind that evidence so far
indicates that you are more likely to avoid injuries if you warm-up via a slow
jog, jumping rope or any form of physical activity that boosts heart rate and
delivers more blood to the muscles. Of course, you can argue that many elite
runners perform some forms of stretching exercises, but they also have a team of
doctors orchestrating and tailoring their pre-run, post-run and
cross-training protocols. However, also remember that elite runners are just as
likely to get injured as recreational runners. Evidence for this may indicate
that stretching could naturally lead to injury. Now of course, there are many
factors that go into a running injury, at the elite level and at the recreational
level, but in general, the one variable that stays constant is that many
recreational runners and elite runners stretch and still get injured. This is
why stretching still remains quite speculative and this realization allows
us to presume stretching may cause mechanical and physical impediments that
may stack the deck against good performance or injury prevention. So, this
is something to think about and again if you are interested in the articles that
I just outlined in this video I linked them down below in the description box.
To stay updated on the latest research regarding biomechanics of running and
for more information on the hot-button topic heel strike running versus
forefoot strike running, please subscribe to my YouTube channel and don't forget
to check out my blog, RunForefoot.com, where I discuss the health and
performance benefits of barefoot running as well as minimalist running. Thank you
so much for listening and watching. Have fun out there on the roads and trails,
bye for now!