Warm Up and Stretching: What Every Athlete Should Know

Warm Up and Stretching: What every athlete should know
Stretching has been performed for many years as part of warm up procedures with the
goal of preparing athletes for competition, and decreasing injury incidence. However, the
preventative benefits of stretching are not as clear cut as trainers originally guessed.
Although stretching may still be an important part of a training program for some
athletes, in some situations, understanding when and why to stretch and what the effects
will be is important in determining the best utilization of stretching interventions for
individuals or groups of athletes. Additionally, regardless of stretching, warm up should
be part of every athlete s pre-work out regimen.
Warm up
Warm up is an important component to physical activity to decrease the risk of injury.
However, stretching may or may not be a part of every warm up. A general cardio
vascular warm up should be followed by exercises which mimic the type of activities and
joint ranges of motion required for the physical activity that the athlete is preparing for.
For example, if there is running and cutting involved in the sport, then incremental speed
and difficulty should be included for running and cutting drills as the body becomes
warm. Requirements for jumping may include jumping exercises starting with small two
and one foot jumps progressing to simple plyometric leaps and bounds in similar body
positions to ones utilized in the given sport. Highly technical sports should include
neuromuscular preparation mimicking the technique required to complete those skills in
simplified drills. Below I have outlined two recent studies regarding warm up and injury
reduction, and the impact of stretching on performance.
A recent randomized control trial including 1837 handball players ranging from 15 to 17
years of age found that an intensive warm up including running, cutting, landing,
neuromuscular control, balance and strength with a focus on core stability and quality of
movement (e.g. knee over foot with knee/ankle flexion). No stretches were included in
the intervention protocol. Over the course of a season, there were significantly fewer
injuries in the intervention group relative to the control group (who partook in their
normal preparation for training/competition).1
Regarding warm up procedures including stretching, related to performance, a group of

97 male rugby union players were randomized into warm up groups each performing a
different type of stretching (ranging from passive to active stretching protocols). All
groups performed a 10 minute jog followed two 20 meter sprints. Then, they repeated
the two 20 meter sprints following one of the above stretching protocols. The two groups
stretching statically significantly increased their sprint times, and one of the active
stretching groups had a significant decrease in sprint time. The decrease in the sprint
performance following static stretch was attributed to increase in the musculotendonous
(MTU) unit compliance and a subsequent decrease in ability to store elastic energy
during eccentric contraction. The increased performance in one of the active stretching
groups is not clearly understood, but may have been related to rehearsal of movement
patterns.2
Kenneth W Mueller BSc DC certificate in contemporary medical acupcunture

www.DrKenMueller.com
This paper may be photocopied for educational use.
Specific Effects of Stretching on Performance
A recent review article on stretching outlines many of the impacts of stretching both in
the acute phase post stretching and the effects of regular stretching. A 2-5% decrease in
strength and power output follows an acute bout of stretching.3 To a recreational athlete,
the difference should be insignificant, but for elite competition may have considerable
impact on results. Another recent review article has clearly stated (in support of previous
research) that acute bouts of stretching immediately before exercise do not decrease risk
of injuries.4
Regular stretching may in fact increase strength and power over the course of multiple
weeks in similar amounts to the decreases in strength seen immediately after stretching
(2-5%).3 It is also possible that there may be a decrease in chance of injury associated
with regular stretching.3
To Stretch or not to Stretch

Warm up in some form related to the physical activity to follow should initiate training
sessions and competition. The goal of warm up should be to increase blood flow to
working muscles, and prepare MTUs for activity in the ranges of motion, and across the
spectrum of stressors seen in the technical aspects of the given sport. Neuromuscular and
psychological preparation as well as strategic preparation may also be important
dependant upon the sport.
Stretching is an important component of physical activity and health. In order to gain

significant benefits in strength and power, and decrease risk of injury, research suggests
that it must be done regularly. It does not however act to decrease injuries when
performed immediately before exercise, and may impact negatively upon performance
immediately following stretching. Since there are quantifiable benefits to stretching yet
may not be best utilized as a warm up, it may be most logical to practice regular
stretching immediately following exercise when the joints and MTUs are well warmed up
and maximal strength and power is no longer required in the immediate time following.
1
Odd-Egil Olsen, Grethe Myklebust, Lars Engebretsen, Ingar Holme, Roald Bahr. Exercises to prevent
lower limb injuries in youth sports: cluster randomised controlled trial. British Medical Journal
2005;330:449-; originally published online 7 Feb 2005
2
Fletcher, Iain M, Jones, Bethan. The effect of different warm-up stretch protocols on 20 meter sprint
performance in trained rugby players. Journal of Strength and Conditioning Research 2004;18(4): 885 888
3
Shrier, Ian. When and Whom to Stretch: Gauging the Benefits and Drawbacks for Individual Patients.
The Physician and Sportsmedicine 2005; 33(3)
4
Thacker SB, Gilchrest J, Stroup DF, et al: The impact of stretching on sports injury risk: as systematic
review of the literature. Medicine and Science in Sports and Exercise 2004; 36(3): 371-78
Kenneth W Mueller BSc DC certificate in contemporary medical acupcunture

www.DrKenMueller.com
This paper may be photocopied for educational use.

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Warm Up and Stretching: What every athlete should know

Regarding warm up procedures including stretching, related to performance, a group of

Kenneth W Mueller BSc DC certificate in contemporary medical acupcunture

To Stretch or not to Stretch

Stretching is an important component of physical activity and health. In order to gain

Kenneth W Mueller BSc DC certificate in contemporary medical acupcunture

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