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Dr. Joe’s Tip of the Month - Dynamic Warm-up & Stretching

Jun 15, 2012

Dr. Joe’s Tip of the Month

Dynamic Warm-up & Stretching

Static stretching has been used throughout the years for two main reasons: injury prevention and performance enhancement. However, research has shown that static stretching before explosive activity does not adequately prepare your muscles and may be detrimental to performance.  Static stretching does not warm up your tissues and may decrease the amount of potential energy stored in the muscle, which results in less force generating capabilities. The question of static stretching increasing flexibility may be irrelevant, as numerous studies have shown no relationship between static flexibility and dynamic flexibility. This suggests that an increased static range of motion may not be translated into functional, sport-specific flexibility, which is largely dynamic in most sporting situations.


Although there are many scenarios where static stretching does play a role, such as increased range of motion, pain management or in a rehabilitative situation, the general conclusion in the current evidence-based research is that static based stretching is not suitable for pre-competition preparation


So what do we do before or exercise, training or competitions? 


This is where a dynamic warm-up enters the picture. Dynamic stretching consists of functional based exercises, which use sport specific movements to prepare the body for the specific movements and demands of competition. The warm-up elevates heart rate, respiratory rate and blood flow to the muscles, as well as increases core body temperature and most importantly increased neuromuscular activity. An increase in neuromuscular activity translates to an increase in muscle activation and may help explain why research has demonstrated performance enhancement following dynamic stretching.


Wouldn’t it make sense to have optimal power, coordination and eccentric strength not only to succeed in physical training/competition, but also to prevent injuries? A comprehensive dynamic warm-up program designed to induce an increase in core and muscular temperature, elevate heart rate, respiratory rate and blood flow as well as improve muscular awareness and neuromuscular control can do all of that!!


“Training is Athletic, Not Cosmetic”


Dr. Joe Foglia  B.HK, D.C., C.S.C.S., ART®
Island Optimal Health & Performance
103-1808 Bowen Road
Nanaimo, BC   V9S 5W4



Please add a comment

Posted by Licantropo on
One of the best things to eat the night bferoe a game is something high in carbs. Like spaghetti.Best thing to drink at any cause is water. Don't even think about drinking energy drinks, those things will make you crash after the second half.Warming up bferoe a game is whatever you want to do. Whatever that puts you in a calm and ready condition. I get some shots up and listen to my iPod bferoe a game. or i just listen to my iPod.The best type of stretching is a combination of both. stretch out your legs, your arms and your abs. And FYI don't crack your knuckles at all. It will help you in the long run. Players who don't crack knuckles tend to be better shooters.Good luck at your game and I hope you have a great season! Was this answer helpful?
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