Why Stretch?
What does the research say?
“This article will hopefully assist you in saving time, increase and improve your outcome measures and increase the efficiency and effectiveness of your workouts”

The Longevity Blog • April 6th, 2020
For my friends, family, and followers
One of the most common and misleading pieces of information “make sure you stretch after your workout! It helps with recovery” is under the ironing board in this review of the literature.
Time to lead you on the path of evidence-based and proven (or at least statistically significant) exercise advice.
Why Stretch?
What Does The Research Say?
K ey Takeaways:
Current research suggests:

Firstly lets define STRETCHING
Weerapong et al. (2004) does it exceptionally defining it by the movement applied by an external and/or internal force in order to increase muscle flexibility and/or joint range of motion (ROM).
Secondly let us differentiate between FLEXIBILITY and STIFFNESS
- Flexibility is a term used to describe the muscles associated with a particular joints and it’s range of motion (i.e. if the joint is limited in it’s ROM it could be suggested that the muscle in question is lacking flexibility).
- Stiffness is a term used to describe a muscles compliance to stretch. Often a ‘hard’ or ‘tight’ sensation is used to subjectively define a feeling of a muscle that is less compliant to stretch.
- Passive Stiffness is the muscles ability to lengthen at rest
- It is important to mention another aspect of these are the muscle/tendon stiffness and compliance
Lastly these definitions are all not completely separate from each other but rather it is a scale and should not be kept separated from each other.
Stretching Post-Exercise
Does stretching after exercise assist in recovery?
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Active Recovery (AR)
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Stretching
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Massage
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Massage + Stretching
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Electrostimulation
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Ecompression Garments (CG)
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Immersion
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Contrast Water Therapy (CWT)
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Cryotherapy
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Hyperbaric Therapy
Is there a difference between Static, Ballistic & Proprioceptive Neuromuscular Facilitation (PNF) stretching on muscle soreness/DOMS?
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Both static and ballistic stretching post-execise induce significant increases in DOMS and the associated Creatine Kinase (which is the inflammatory molecules released in response to muscle damage leading to DOMS.
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Static stretching after produce significantly more DOMS than ballistic stretching.
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McGrath et al., (2014) found consistent results of previous research demonstrating post-exercise static stretching and PNF stretching also does not prevent DOMS.
What about Stretching Before Exercise?
Does stretching before exercise reduce muscle soreness/DOMS?
Answer:
The Evidence:
Does Stretching Decrease Performance?
Answer:
The Evidence:
Does Stretching Decrease Injury Risk?
Answer:
The Evidence:
Conclusion:
The real question is:
Does flexibility help to reduce the rate of injury?
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Jogging
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Cycling
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Swimming
Stretching is great for increase joint ROM, decreasing muscle/tendon stiffness and not much else!!
References
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Blazevich, A. J., Gill, N. D., Kvorning, T., Kay, A. D., Goh, A. G., Hilton, B., Drinkwater, E. J., & Behm, D. G. (2018). No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Medicine & Science in Sports & Exercise, 50(6), 1258. https://doi.org/10.1249/MSS.0000000000001539
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Chen, C.-H., Nosaka, K., Chen, H.-L., Lin, M.-J., Tseng, K.-W., & Chen, T. C. (2011). Effects of Flexibility Training on Eccentric Exercise-Induced Muscle Damage. Medicine & Science in Sports & Exercise, 43(3), 491. https://doi.org/10.1249/MSS.0b013e3181f315ad
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Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: Treatment strategies and performance factors. Sports Medicine (Auckland, N.Z.), 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
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Connolly, D. A. J., Sayers, S. P., & McHugh, M. P. (2003). Treatment and prevention of delayed onset muscle soreness. Journal of Strength and Conditioning Research, 17(1), 197–208. https://doi.org/10.1519/1533-4287(2003)017
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Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403
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Fletcher, I. M., & Anness, R. (2007). The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. Journal of Strength and Conditioning Research, 21(3), 784–787. https://doi.org/10.1519/R-19475.1
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McHugh, M. P., Connolly, D. A., Eston, R. G., Kremenic, I. J., Nicholas, S. J., & Gleim, G. W. (1999). The role of passive muscle stiffness in symptoms of exercise-induced muscle damage. The American Journal of Sports Medicine, 27(5), 594–599. https://doi.org/10.1177/03635465990270050801
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Herbert, R. D., & Gabriel, M. (2002). Effects of stretching before and after exercising on muscle soreness and risk of injury: Systematic review. BMJ (Clinical Research Ed.), 325(7362), 468. https://doi.org/10.1136/bmj.325.7362.468
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Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. The Cochrane Database of Systematic Reviews, 7, CD004577. https://doi.org/10.1002/14651858.CD004577.pub3
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Herda, T. J., Cramer, J. T., Ryan, E. D., McHugh, M. P., & Stout, J. R. (2008). Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. Journal of Strength and Conditioning Research, 22(3), 809–817. https://doi.org/10.1519/JSC.0b013e31816a82ec
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High, D. M., Howley, E. T., & Franks, B. D. (1989). The effects of static stretching and warm-up on prevention of delayed-onset muscle soreness. Research Quarterly for Exercise and Sport, 60(4), 357–361. https://doi.org/10.1080/02701367.1989.10607463
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Johansson, P. H., Lindström, L., Sundelin, G., & Lindström, B. (1999). The effects of preexercise stretching on muscular soreness, tenderness and force loss following heavy eccentric exercise. Scandinavian Journal of Medicine & Science in Sports, 9(4), 219–225. https://doi.org/10.1111/j.1600-0838.1999.tb00237.x
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McGRATH, R. P., Whitehead, J. R., & Caine, D. J. (2014). The Effects of Proprioceptive Neuromuscular Facilitation Stretching on Post-Exercise Delayed Onset Muscle Soreness in Young Adults. International Journal of Exercise Science, 7(1), 14–21.
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Rodenburg, J. B., Steenbeek, D., Schiereck, P., & Bär, P. R. (1994). Warm-up, stretching and massage diminish harmful effects of eccentric exercise. International Journal of Sports Medicine, 15(7), 414–419. https://doi.org/10.1055/s-2007-1021080
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Samuel, M. N., Holcomb, W. R., Guadagnoli, M. A., Rubley, M. D., & Wallmann, H. (2008). Acute effects of static and ballistic stretching on measures of strength and power. Journal of Strength and Conditioning Research, 22(5), 1422–1428. https://doi.org/10.1519/JSC.0b013e318181a314
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Woletz, T., & Choi, S. (2010). Do Stretching Programs Prevent Work-related Musculoskeletal Disorders? Journal of Safety, Health and Environmental Research, Vol 6, Feature 2.
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Smith, L. L., Brunetz, M. H., Chenier, T. C., McCammon, M. R., Houmard, J. A., Franklin, M. E., & Israel, R. G. (1993). The effects of static and ballistic stretching on delayed onset muscle soreness and creatine kinase. Research Quarterly for Exercise and Sport, 64(1), 103–107. https://doi.org/10.1080/02701367.1993.10608784
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Weerapong, P., Hume, P. A., & Kolt, G. S. (2004). Stretching: Mechanisms and Benefits for Sport Performance and Injury Prevention. Physical Therapy Reviews, 9(4), 189–206. https://doi.org/10.1179/108331904225007078
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Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: An obscure relationship. Sports Medicine (Auckland, N.Z.), 34(7), 443–449. https://doi.org/10.2165/00007256-200434070-00003
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