Dr. Yessis Sports Training Blog

I keep running across more articles dealing with the need for - or no need for - stretching either before or after undertaking a sports activity. However, in all of these articles there is rarely any definition or distinction made between the different types of stretching.

Even within the commonly accepted differences between static and dynamic, (active) stretching, there are very important distinctions within each category. In other words, there are different ways of executing stretches within a particular category. Read more… »

Static stretching for golfers before beginning to play has been recommended for many years. You have been told to do static stretches to (1) increase your flexibility, (2) prevent injury, and (3) prepare for swinging the club without injury. These are admirable outcomes but practical experience and sound research has shown that static stretches fail in these outcomes.

Static stretches do increase flexibility but increased flexibility before playing a round does not improve the swing. Nor do static stretches prepare the muscles to execute a powerful swing and even lead to poorer performances. Static stretching, if continued over a long period of time, may actually be the cause of injuries. Read more… »

Runners and many other athletes are advised to do static stretches before, after, and often, during the run or workout. Many reasons are given for such stretching, which include:
1. An increase in the range of motion (ROM),
2. Reduction in the incidence of injury,
3. Delay in the onset of muscular fatigue, and
4. Prevention and alleviation of muscle soreness after exercise.

These are valid outcomes but at the same time we should remember that inappropriate stretching can be detrimental to joint integrity and stability. For example, tendons and ligaments can be permanently deformed or damaged by overzealous or prolonged stretching that decreases joint stability. Read more… »

The most common or popular method of warming up is stretching. However, it is well known that in order to have an effective stretch, the muscles must already be warmed up especially in the case of static stretching, which is typically recommended. But, if you already warm-up prior to doing stretches, why is it necessary to do static stretching?

Many experts recommend stretching before a strength or cardio workout. Rarely asked is how much stretching is needed and what is the purpose of the stretching. Keep in mind that stretching is used to either 1) increase the range of motion in the joint, or 2) regain the normal range of motion in the joint after being sedentary for a certain period of time. Read more… »

Many books, articles and coaches extol the virtues of stretching and invariably list strength as one of the benefits from static stretching. Not only is this a myth but it has now been shown that static stretching actually decreases strength.

After doing static stretching, you are weaker for approximately fifteen minutes! However, this is not true of active stretching in which you activate the muscles and may make them stronger for performance. You will be able to lift more weight and do more effective exercises. Read more… »

After completing a weight lifting set, most people sit back and relax to catch their breath and get ready for the next set or exercise. However, this may not always be the most productive way to prepare yourself for the next exercise or to recover from the one that was just completed.

Studies have found that doing active stretches in-between sets is a very effective way to help the body recover. By doing active stretches you maintain better circulation which helps to get rid of the waste products and which brings in new nutrients to prepare the muscles to work again.
Read more… »

Static stretches have become well accepted by triathletes and are practiced by most. For anyone to suggest that the athletes should not do such stretches is almost sacrilegious. But, if we closely examine the research done on static stretches in sports, as well as practical experiences, we will see that static stretches do not truly prepare you for running, cycling, or swimming workouts or competition, nor do they prevent injury. ( Read more… »

For years runners have been told that it is necessary to do static stretches before running, especially when sprinting. According to many runners and recent research, static stretching before sprinting does not improve performance nor does it prevent injury. In fact, it may be the cause of some injuries. Although this has been known for well over 20 years, the information still has not trickled down to runners.

When studying animals in the wild, you can see that they do not do any static stretching before going into a sprint to attack their prey. They often rear back to prepare for the initial leap, but that is the only preparation that is typically done. Read more… »

Most golfers believe that you swing the arms through a great range of motion in the downswing. In reality, however, the arms go through a very short range of motion with independent action. Most of the range of motion seen is created by hip and shoulder rotation.

Because the arms and shoulder girdle are connected, in order to move the arms through a full range of motion, you must move the shoulders and vice versa. In other words, when the hands are held together you create a “single” arm which greatly limits its ability to move through a great range of motion.
Read more… »

If you watch runners before a race or baseball, football and other athletes warming up before a game, you will see that most of them do the butt kick (quadriceps) stretch. In this stretch they maintain an erect position, stand on one leg, and bend the other leg so the thigh is pointed directly downward with the knee bent and the heel of the foot close to the buttocks. The athlete then presses the foot closer to the buttocks to get a stronger stretch of the quadriceps. In some cases they even pull the thigh backward for an even strong stretch of the quadriceps and the hip flexors.

This butt kick stretch is constantly recommended in running and fitness magazines and running and sports training books. The popularity of this stretch has even permeated the fitness field where you can see many recreational athletes and bodybuilders doing this stretch. You are even likely to have this stretch recommended to you by trainers and coaches.