This document discusses different types of stretching and their effects on injury prevention and performance. It analyzes static stretching, dynamic stretching, proprioceptive neuromuscular facilitation stretching, and ballistic stretching. While research shows stretching can help flexibility and may reduce some injury risks, the effects of different stretching techniques on injury risk and performance are still uncertain and require more study, especially regarding dynamic stretching prior to speed and power sports.

1. STRETCHING FOR INJURY PREVENTION OR PERFORMANCE ENHANCEMENT
Acute Flexibility Muscle strength Speed & power Overuse injuries Acute muscle tears
Static
stretching Short term <1 hr effects (Behm, Blazevich, Kay & McHugh, 2016)
(McHugh & Cosgrave, 2009; Thacker, Gilchrist, Stroup & Kimsey, 2004)
or (Gill, 2018)
(Gill,2018, de Paula Oliveiraet al., 2017))
(Lauersen, Bertelsen & Andersen, 2013; Thacker, S.,
Gilchrist, J., Stroup, D., & Kimsey, C. 2004).
or
(Kirwan & Graham, 2000; Leppänen, M., Aaltonen, S., Parkkari, J.,
Heinonen, A., & Kujala, U. 2014; Pope, Herbert, Ruan, Li, Chen & Wu, 2018,
Small, K., Mc Naughton, L., & Matthews, M. 2008; Thacker, S., Gilchrist, J.,
Stroup, D., & Kimsey, C. 2004).
PNF stretching
Short term <1 hr effects (Behm, Blazevich, Kay & McHugh, 2016; McHugh
& Cosgrave, 2009; Thacker, Gilchrist, Stroup & Kimsey, 2004)
(Gill, 2018)
(McHugh & Cosgrave, 2009, de Paula Oliveiraet al., 2017)
(Lauersen, Bertelsen & Andersen, 2013; Thacker, S.,
Gilchrist, J., Stroup, D., & Kimsey, C. 2004).
No decent data (Behm, Blazevich, Kay & McHugh, 2016)
Dynamic
stretching Short term <1 hr effects (Behm, Blazevich, Kay & McHugh, 2016; McHugh
& Cosgrave, 2009; Thacker, Gilchrist, Stroup & Kimsey, 2004)
or (Gill 2018)
or
(Gill,2018; Franco, Signorelli, Trajano, Costa & de Olivera, 2011,
de Paula Oliveiraet al., 2017 Signorelli, G., Trajano, G., Franco, B.,
& de Oliveira, C. 2008).
(Behm, Blazevich, Kay & McHugh, McHugh and Cosgrove
2010, 2016; Thacker, S., Gilchrist, J., Stroup, D., & Kimsey,
C. 2004).
No decent data
Ballistic
stretching
Short term (Lima et al., 2016; de Paula Oliveira et al., 2017)
(Limaet al., 2016)
(de Paula Oliveiraet al., 2017)
No decent data No decent data
Stretching is commonly used as part of sports injury prevention and performance enhancement programs. The types of stretching are static stretching (SS),
dynamic stretching (DS), proprioceptive neuromuscular facilitation (PNF) and ballistic stretching (BS). As well as discussing the type, any discussion of stretching
must define the intensity and duration, as well as the sport. Despite the large amount of research, and no adverse effects being reported, the effect of stretching
on some injuries is not known.
Recommendations
• If flexibility is required to perform, then your should stretch regularly.
• Pre-competition BS & PNF are to be avoided. No advantages over SS &
DS and may impair performance or be unsafe.
• DS is recommended prior to speed/power sports.
• Unknown if pre-activity DS has effect on muscle injury risk. Studies
which show no effect have been inadequate.
• Some evidence that pre sprinting static stretching can reduce muscle
tear risk.
• Further study required to determine the acute and chronic effects of
various forms of stretching on different sports
References
Behm, D., Blazevich, A., Kay, A., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidencein healthy active individuals: a
systematic review. Applied Physiology, Nutrition, And Metabolism, 41(1), 1-11. doi: 10.1139/apnm-2015-0235
de Paula Oliveira, L., Palucci Vieira, L., Aquino, R., Vieira Manechini, J., Pereira Santiago, P., & Puggina, E. (2017). Acute Effects Of Active, Ballistic, Passive And Proprioceptive Neuromuscular
Facilitation Streching On Sprint And Vertical Jump PerformanceIn Trained Young Soccer Players. Journal Of Strength And Conditioning Research, 1. doi: 10.1519/jsc.0000000000002298
Franco, B., Signorelli,G., Trajano, G., Costa, P., & de Olivera, C. (2011). Acute effects of three differentstretching protocols on the Wingate test performance. Journal Of Sports Science And
Medicine, 11(1-7).
Gill, A. (2018). Stretchingthe truth: a review of literature on the effects of static and dynamic stretching protocols on strength and power performance.Journal Of Australian Strength And
Conditioning,24(7).
Lauersen, J., Bertelsen, D., & Andersen, L. (2013). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.
British Journal Of Sports Medicine, 48(11), 871-877. doi: 10.1136/bjsports-2013-092538
Leppänen, M., Aaltonen, S., Parkkari, J., Heinonen, A., & Kujala, U. (2014). INTERVENTIONSTO PREVENT SPORTS RELATED INJURIES: A SYSTEMATICREVIEW AND META-ANALYSISOF
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Lima, C., Brown, L., Wong, M., Leyva, W., Pinto, R., Cadore, E., & Ruas, C. (2016). Acute Effects of Static vs. BallisticStretching on Strength and Muscular Fatigue Between Ballet Dancers and
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McHugh, M., & Cosgrave, C. (2009). To stretch or not to stretch: the role of stretching in injury prevention and performance. Scandinavian Journal Of Medicine & Science In Sports. doi:
10.1111/j.1600-0838.2009.01058.x
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Ruan, M., Li, L., Chen, C., & Wu, X. (2018). Stretch Could Reduce Hamstring Injury Risk During Sprintingby Right Shifting the Length-Torque Curve. Journal Of Strength And Conditioning
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van Mechelen, W., Hlobil, H., Kemper, H., Voorn, W., & de Jongh, H. (1993). Prevention of running injuries by warm-up, cool-down, and stretching exercises. The American Journal Of Sports
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