Is it true that … stretching before exercise prevents injury?

The notion that a simple pre-exercise stretch can prevent injuries has been widely debated among athletes and fitness enthusiasts. According to Dr. Alex Dinsdale, a senior lecturer in sport and exercise biomechanics at Leeds Beckett University, it's not as straightforward as previously thought.

Static stretching, which involves holding a pose for six seconds or longer, may increase range of motion but also decreases the force a muscle can apply by about 5%. This could potentially lead to injuries if an individual is pushing themselves too hard without adequate strength and control. For instance, running with excessive knee lift can put unnecessary stress on the hamstrings.

On the other hand, dynamic stretching – involving movement through a stretch, such as bodyweight squats or walking lunges – has more balanced benefits. It increases muscle capacity to produce force without significantly increasing range of motion. This approach allows athletes to warm up effectively while also building strength and flexibility in key muscle groups.

The most effective pre-exercise routine involves three stages. First, a light warm-up with movements similar to the workout ahead helps increase muscle temperature, allowing for more effective force production and a slight increase in range of motion. Next, dynamic stretches guide the body through the motions it's about to perform, preparing the muscles for action. Finally, powerful movements like jumps or short sprints prime the neuromuscular system.

However, the most crucial component of injury prevention is "assistance training" – dedicated strength training and static stretching sessions done at a separate time from the chosen exercise. This approach allows athletes to build specific strength and flexibility in key muscle groups, reducing the risk of injury when performing high-intensity activities. Ultimately, a well-structured warm-up routine that takes into account individual needs and goals can make all the difference between a safe and successful workout.

The more I think about it, the more I realize how complex pre-exercise stretching is . It's not just about throwing some static stretches together and expecting them to prevent injuries entirely. You need a balance of warm-ups, dynamic stretches, and actual strength training to get that body ready for action .

I mean, who wants to risk an injury because they didn't spend enough time building up their strength or flexibility beforehand? It's all about finding that sweet spot where you're not too loose but also not too tight. And let's be real, everyone's different, so what works for one person might not work for another .

But overall, I think it's great that Dr. Dinsdale is shedding some light on this topic and pushing people to rethink their pre-exercise routines . It's time to move away from the old "just stretch before you run" mentality and towards something more nuanced and informed .

OMG u guys , I'm so done w/ the whole pre-exercise stretch debate ! Like, it's not as simple as just stretching b4 u start exercising. Dr. Alex is right on point tho - static stretching might actually make u weaker . But dynamic stretching? Yaaas, that's where it's at ! Movin' thru a stretch helps build strength & flexibility without losin' range of motion . The 3 stages of warm-up r key: gettin' loose w/ light movements, movin' into dynamic stretches, & finally, givin' it your all w/ powerful moves ! And let's not forget about assistance training - dedicatin' time to strength trainin' & static stretchin' on its own is the way to go . It's all about findin' what works 4 u & takin' care of those muscles .

I think this is gonna be a game changer for runners and athletes out there . I mean, who knew that just doing some basic dynamic stretches before a run could actually help prevent injuries? It makes total sense to me - I've seen so many people get hurt from overstretching or not warming up properly.

But what really caught my attention is this "assistance training" thingy . Building specific strength and flexibility in key muscle groups, like the hamstrings for runners... that's genius! It makes so much sense now why some coaches are pushing for more dedicated strength sessions outside of regular exercise routines.

For us fitness enthusiasts at home, it's all about finding that perfect balance between stretching, warming up, and building strength . I'm gonna start incorporating more dynamic stretches and assistance training into my own routine, definitely!

I've been saying this for ages - there's no one-size-fits-all solution to preventing injuries . The debate around static vs dynamic stretching is interesting, but what really matters is how it's implemented into your warm-up routine . If you're just doing some light cardio and dynamic stretches, that's a good starting point . But if you're planning on pushing yourself hard, especially in exercises like running or jumping, you need to think about building up those muscles . Assistance training is key - it's not just about stretching before your workout, but also about strengthening the right muscles at the right time . It's all about finding that balance and being smart about how you warm up .

OMG I'm loving the new research on pre-exercise stretches! So, it sounds like static stretching might not be as effective as we thought... And dynamic stretching is where it's at! Those bodyweight squats and walking lunges are so underrated. They're not just about warming up, they're also great for building strength and flexibility.

I'm all about that three-stage warm-up routine . First, get those muscles loose with some light movements. Then, do those dynamic stretches to prime your body for the workout. And lastly, power it up with jumps or sprints!

But what I think is most important is getting in that assistance training . Like, invest time and energy into building specific strength and flexibility in key muscle groups. That's where the real injury prevention magic happens.

It's all about balance, you know? Don't just wing it on a warm-up routine or neglect your strengthening sessions. Take control of your body and work smart, not hard .

idk about this static stretching thing... i mean, its supposed to prevent injuries but if it makes u weaker by 5% thats not ideal for intense workouts right? how much of an impact does dynamic stretching really have on muscle capacity vs range of motion? also what kinda assistance training is best? is it like a specific routine or just general strength training and stuff?

omg i cant believe ppl still think static stretching is the answer i mean dont get me wrong its cool to be flexible and all but u gotta remember thats not all theres to fitness anyway so dynamic stretching makes so much more sense imo like how it helps build strength n stuff n also reduces injury risk i love the 3 stage warm up idea tho first u get ur blood pumpin, then ur muscles r ready to go, and lastly u prime that neuromuscular system for max power gotta say i'm def gonna start incorporating more dynamic stretching into my own workout routine

OMG, I'm so over this whole pre-exercise stretch thing ! Like, I get it, we wanna be healthy and avoid injuries, but static stretching is just not doing it for me . I've tried it, and honestly, it's like my muscles are all stiff and weak afterwards . But then I started doing dynamic stretches and wow! My body feels like a total rockstar . Allowing myself to move freely and get my heart rate up is way more effective for me than just holding still for 6 seconds .

And can we talk about this "assistance training" thing? Like, I need some dedicated time in the gym or at home to build specific strength and flexibility... it's not gonna happen with a quick warm-up routine . But I do love that it's all about listening to your body and finding what works for you. So, let's ditch the static stretches and just get moving, am I right?

I'm totally with Dr. Dinsdale on this one . I've seen so many people overstretching before workouts and it's like they're setting themselves up for disaster . The idea of dynamic stretching is so much more effective in the long run. It's all about finding that sweet spot where you're not too loose or too tight, but just right . And I love the three-stage approach - it makes total sense to me. But what really gets me is the importance of assistance training . If people would just take the time to build up their strength and flexibility outside of their workout routine, they'd be so much less likely to get hurt . It's all about being smart about your warm-up and taking care of yourself beforehand .

Ugh, I'm so over these "pre-exercise stretches" ads . Like, who actually believes they'll prevent injuries just by doing some static stretches for 6 seconds? It's like they think our muscles are all like, "Oh, we're so flexible and strong just because you told us to be!"

And don't even get me started on the whole dynamic stretching thing. I mean, I'm down for getting my blood pumping before a workout, but do I really need to be doing squats or lunges as part of my warm-up? Can't we just focus on getting our hearts rate up and getting comfortable with the gear instead?

And what's with all these "expert" opinions that say one thing, then contradict themselves later? Like, if dynamic stretching is so good for us, why do we still need to do "assistance training"? It's like they're just trying to make money off of people who don't know any better...

omg u guys!! so like i was reading this article about pre-exercise stretching and its actually kinda complicated its not just about holding ur arm out 4 6 secz and call it a day doc says static stretching might actually be hurtin ur muscle cuz it weakens it by like 5% and dynamic stretching is def the way 2 go it increases ur strength and flexibility without makin u all stiff and stuff but seriously, if u wanna prevent injuries u gotta do a good warm-up routine and have dedicated strength training sessions on separate days like i was sayin, assistance training is key so yeah, dont just wing it and expect 2 avoid injury lol

idk about static stretching lol it sounds like its actually gonna hurt ur muscles more than help but dynamic stretches are a game changer! i do these squats and lunges before a run and it makes all the diff. assistance training is also super underrated dont get me wrong im all for a good warm-up routine but if u wanna be safe, just do that strength training & static stretching beforehand

idk about this whole pre-exercise stretch thing . like, i've been doing dynamic stretching for years and it feels way more natural than just holding a pose for 6 seconds . and what's with the idea that static stretching decreases muscle force by 5%? that sounds crazy to me . i mean, i do some yoga on the side, but it's not like i'm expecting it to prevent injuries . assistance training is a whole different ball game, though... i guess that makes sense if you want to build specific strength and flexibility for your sport .

omg u guys i just read this article about pre-exercise stretches and it's kinda mindblown idk if static stretching is really as bad as people think but dynamic stretching makes total sense like my PE teacher always says do squats before running and now i get why lol also assistance training is a game changer i feel like we don't do enough strength sessions in gym class it's all about cardio but you gotta build that strength to prevent injuries u know?

i'm still skeptical about this whole pre-exercise stretch thing . so dr dinsdale says static stretching is bad? but what about all those fitness vids where ppl are doing leg swings and arm circles to 'warm up'? isn't that just some fancy word for static stretching? also, how do we know these dynamic stretches are actually more effective than static ones? have any studies been done on this?

I'm soooo with Dr Dinsdale on this one ! I mean, who actually needs to be flexible to start with? It's all about getting those muscles warmed up and ready for action, right? All that static stretching stuff just gets in the way and might even be bad news. And don't even get me started on dynamic stretching - it's just a fancy way of saying "farting around" before a workout . I think we've been duped into thinking warm-ups have to be all about flexibility, but honestly, it's all about getting that heart rate up and those muscles ready for the real deal!

Gotta stretch it out but don't overdo it

[Image of a person stretching with a big smile, but also holding onto something for balance]

Dynamic stretches are where it's at

[GIF of a person doing a dynamic squat, with a "cha-ching" sound effect]

Don't be a hammy , invest in some strength training and static stretching on your own

I totally get why people thought static stretching would be a magic bullet for preventing injuries . I mean, who doesn't love feeling looser after a 10-minute yoga class? But what Dr. Dinsdale is saying makes sense to me – it's not just about the stretch itself, but how it affects your strength and control. I've seen too many athletes push themselves too hard without warming up properly, and it always ends in tears (literally!). On the other hand, dynamic stretching really does seem to be the way to go – I've been doing some yoga myself lately and I can feel my muscles getting stronger and more flexible at the same time. And those three stages of a warm-up routine? Total game-changer for me!

Dynamic stretching is like a warm hug for your muscles .