The Effects of Static Stretching on Muscle Strength

The Effects of Static Stretching on Muscle Strength

Will static stretching negatively affect muscular force production? According to researchers at the University of Nebraska-Lincoln, the answer is yes.

Subjects in this study warmed up, and then had their concentric, isokinetic knee extension peak torque measured in both legs at 60 and 240 degrees per second. Subjects then underwent 4 static stretches (1 active and 3 passive) for the knee extensors on their dominant leg only. Each stretch was performed 4 times and held for 30 seconds. After static stretching, peak torque was again measured in both the dominant and non-dominant leg.

Following static stretching, peak torque decreased in both limbs and at both measured velocities. Other studies have also shown static stretching to decrease force production, and have suggested that decreases in peak torque are velocity specific. In this study, peak torque decreased at both 60 and 240 degrees per second, suggesting that the decrease in force production may not be velocity specific.

The cause of this decrease in peak torque is not known. However the current study suggests that the cause may be related to changes in the mechanical properties of the muscle, such as an altered length-tension relationship, or a central nervous system inhibitory mechanism (supported by the decrease in strength on the non-stretched leg).

Strength and conditioning professionals may want to reconsider static stretching before competition. As more and more studies continue to suggest that static stretching may decrease maximal force production, the effects that this decrease will have on performance must now be considered.

Cramer JT, Housh TJ, Johnson GO, Miller JM, Coburn JW, Beck TW. (2004). Acute effects of static stretching on peak torque in women. Journal of Strength and Conditioning Research, 18(2):236 – 241.

So they're peak torque is optimal without stretching...but at what cost?

huuuuuuummmmmmmmm :cheesy:

seriously, i dont know how they can publish an article thats main point is to not stretch before lifting or a comp....

maybe i read it wrong but damn!

Quote:

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Originally Posted by NATE

seriously, i dont know how they can publish an article thats amin point is to not stretch before lifting or a comp....

maybe i read it wrong but damn!

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Maybe just being "warmed up" would suffice. I tend not to stretch much, but I warm up a LOT. Many warm up sets for this guy.

Still, i think this is horrible advice to give. Mr. I knownothingaboutlifting reads this and thinks its the way to go. People like you and I will see the "warmed up" I dont know that the average Joe would.

Quote:

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Originally Posted by NATE

Still, i think this is horrible advice to give. Mr. I knownothingaboutlifting reads this and thinks its the way to go. People like you and I will see the "warmed up" I dont know that the average Joe would.

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True.

Yes of course we should always warm up, I took it for granted as a given. I wasnt posting it for joe the average just thought it was an interesting study.

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Originally Posted by geesler

Yes of course we should always warm up, I took it for granted as a given. I wasnt posting it for joe the average just thought it was an interesting study.

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Its more than interesting so posting it here allows you to take warming up as a given, 90% of us will as well. My beef is with this article hitting the general population and landing in the average joes lap.

I dont stretch before warming up. I go on the treadmil for 5-8 minutes than I do about 12 warm up sets before I do my work sets with no injury problems..

Quote:

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Originally Posted by NATE

Its more than interesting so posting it here allows you to take warming up as a given, 90% of us will as well. My beef is with this article hitting the general population and landing in the average joes lap.

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agreed.

I totally understand. I dont think the article is really meant to be for the general public/average joe, I only found it browsing the National Strength and Conditioning Asociation's summaries of studies. I like browsing there and the pubmed journal of atheletic training for aticles and studies that dont really get out there much :)

oh i see....*shuts up*