THE CONTROVERSIAL CONTRIBUTION OF STRETCHING AND THE DILEMMA OF PREPARATION FOR SPORTS REQUIRING MAXIMUM FORCE PRODUCTION AND LARGE RANGE OF MOTION

Abstract

The advantage of long static stretching is in the increasing of range of joint motion (ROM). However, the effect of static stretching on injury prevention has been found debatable while generally, most of the studies regarding this issue, claim for no effect. In addition, long static stretching has been found reducing maximum muscle voluntary contraction (MVC). The reasons for reduced MVC due to static stretching are both neural and mechanical: reduction of stretching effect, reduction in stretch shortening cycle (SSC) and reduction in musculotendinous stiffness. The contradictory effects of static stretching are creating a dilemma in sports that integrate MVC and large ROM. Therefore, the purpose of this article is to consolidate the information about the advantages and disadvantages of the stretching and to review the proposed solutions for this dilemma: Not to perform long static stretching immediately before the main activity, dynamic stretching are recommended instead; Intensive dynamic activity between the stretching and the main activity, may eliminates the impairing effect; Vibration or rolling a foam roller along the muscle may be a substitute for static stretching in term of increasing ROM without impairing MVC; And finally, it is best to perform static stretching as a separate training unit.

Keywords

• Static Stretching, Dynamic Stretching, Dynamic Warm-Up, Range of Motion, Maximum Voluntary Contraction.