| dc.description.abstract | It is known that stretching is able to increase the compliance of human tendons and as a
result increase the capacity of the tendon to absorb energy. Sports involving "explosive"
type skills, with many maximal stretch-shortening cycle (SSCs) movements, require a
muscle tendon unit that is compliant enough to store and release a high amount of elastic
energy. When an individual's muscle-tendon unit (MTU) is less flexible, there exists a
predisposing factor for exercise related injuries since the tendon is unable to absorb enough
energy, which may lead to tendon and/or muscle damage. Therefore, increasing the
compliance of the muscle tendon unit and increasing the temperature within the muscle
unit is vital in avoiding injury and complementing athletic performance. However, there
remains a great deal of confusion among coaches and professionals as to which type of
stretching will elicit the greatest benefits to the exerciser.
Conflict remains as to which type of stretching is the best way to prepare the body
for movement. However, by understanding the type of sport the individual is participating
in and the physical demands required of the body (i.e. power output, flexibility,
rehabilitation), coaches and professionals may be able to prescribe a more suitable warmup
and cool-down that will compliment activity opposed to hindering it.
Dynamic stretching appears to offer greater benefits to the athlete or individual
exercising before competition. With movements and actions that mimic the sport or event,
increasing muscle temperature may be the most desirable outcome before competition. Sports or activities that rely heavily on explosive power, speed and strength may choose
dynamic activity over static to avoid detrimental tendon elasticity and muscle compliance.
It seems that static stretching produces impairments in muscle force production. This
impairment may be associated with the stress relaxation explained further below. Including
static stretching post-activity may offer greater benefits to the athlete long term in regards
to greater flexibility gains acquired over time.
Proprioceptive neuromuscular facilitation (PNF) stretching offers athletes/individuals
with the greatest gains in range of motion, a benefit that reduces the chance of muscle
related injury. However, this type of stretching requires greater amount of time to
complete. Including PNF stretching in a rehabilitation program may offer athletes the
ability to see the greatest gains in range of motion (ROM), allowing them to return to
competition sooner.
It is important to incorporate these types of stretching in various stages of preparation.
Each type offers unique and some shared benefits to the user. However, it is important to
understand the timing in which they will have the most success in benefiting the individual
as opposed to hindering their performance. | en_US |
