Is static stretching useful?

Running is a dynamic activity. Static stretches don't help with that dynamic activity. Dynamic stretches are needed. And, if you do static stretches, make sure your muscles are warm.

Chin up and Pull up champ wrote:

Running is a dynamic activity. Static stretches don't help with that dynamic activity. Dynamic stretches are needed. And, if you do static stretches, make sure your muscles are warm.

Why?

How warm should they be to do dynamic stretches/drills?

Maybe we are talking different things?

What are some dynamic stretches you like?

Dynamic Stretches? wrote:

Chin up and Pull up champ wrote:

Running is a dynamic activity. Static stretches don't help with that dynamic activity. Dynamic stretches are needed. And, if you do static stretches, make sure your muscles are warm.

Why?

How warm should they be to do dynamic stretches/drills?

Maybe we are talking different things?

What are some dynamic stretches you like?

Static stretching is okay IF your muscles are warmed up. Think of a rubber band in a freezer. You take it out and attempt to stretch and it will break. That is why static stretching on non-warmed-up muscles is not good. Actually, for running, I would recommend just starting out slowly and do static stretching after you finish.

Chin up and Pull up champ wrote:

Dynamic Stretches? wrote:

Why?

How warm should they be to do dynamic stretches/drills?

Maybe we are talking different things?

What are some dynamic stretches you like?

Static stretching is okay IF your muscles are warmed up. Think of a rubber band in a freezer. You take it out and attempt to stretch and it will break. That is why static stretching on non-warmed-up muscles is not good. Actually, for running, I would recommend just starting out slowly and do static stretching after you finish.

But aren't most Dynamic Drills/Stretches much more labor intensive/demanding than static stretches?

Your analogy should be more dangerous if an an athlete went right into dynamic drills than properly done static stretching and most people who static stretch jog a little before they stretch. Yet, the trend seems to be to use dynamic drills as the warm up from what I'm seeing and reading.

Dynamic Stretches? wrote:

Chin up and Pull up champ wrote:

Static stretching is okay IF your muscles are warmed up. Think of a rubber band in a freezer. You take it out and attempt to stretch and it will break. That is why static stretching on non-warmed-up muscles is not good. Actually, for running, I would recommend just starting out slowly and do static stretching after you finish.

But aren't most Dynamic Drills/Stretches much more labor intensive/demanding than static stretches?

Your analogy should be more dangerous if an an athlete went right into dynamic drills than properly done static stretching and most people who static stretch jog a little before they stretch. Yet, the trend seems to be to use dynamic drills as the warm up from what I'm seeing and reading.

This can explain it better than I:

The Benefits of Dynamic Stretching vs. Static Stretching

Sean Fardy Coach's Corner

For the longest time we were told that static stretching was the proper way to loosen up our muscles prior to training or competition. However, we are now aware of the use of dynamic stretching and how this is now heavily advocated as a far more beneficial warm up exercise in order to maximize performance.

“The effectiveness of your warm up can not only affect the likelihood of injury, but also directly impacts your ability to perform to your maximum ability. As such, dynamic stretching plays a major role in maximizing your performance levels and should be a key part of any warm up.”

Key benefits of dynamic stretching:

1: Dynamic stretching: means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles. You need to increase your muscles core temperature and dynamic stretching can accomplish this. If you put 5-10 minutes aside before your working out to do static stretching, this can lead to your muscles’ core temperature dropping. Although your muscles may be stretched and feel loose, they will actually be less elastic and not as powerful.

2: Dynamic stretching will prepare your muscles in a sport specific way. While static stretching warm up may loosen off the muscles, it has really has no relevance to what you are actually about to perform. Whether you are preparing for a basketball game or just going for a run. Your body needs to be prepared for the intensity of whatever workout is ahead.Warming up with dynamic stretching will prepare your body for the different types of movement that will be performed at game time.

3: Dynamic stretching gets you mentally prepared for the game ahead. A static stretching warm up is more relaxing then anything else. This can trick your body into a relaxation mode and can be a difficult transition from rest period into competitor mode.

4: Dynamic stretching helps to improve the range of motion around your joints. This will help reduce the chances of injury. Over time this will improve your performance and maximize your movements due to the increase in flexibility of your joints.

It is clear that dynamic stretching over powers static stretching when preparing for any type of work out. This is should became a part of your workout routine. A warm up not incorporating dynamic stretching does not fully prepare the muscles for the task ahead, and can potentially inhibit your performance.

Great example of dynamic stretching that definitely is more harmful than beneficial. At some point an article will come out that "exercises" like this should be avoided.

So what is the dynamic drill I should be doing to get my calves firing?

Is doing strides at race pace or slightly faster not preparing my body for a workout or race, more so than the Iron Cross video posted above? What does that dynamic stretch/drill, iron cross, actually do besides put unnecessary stress to my joints in several areas at one time? I could see maybe a hurdler, or other field event athlete work on that, but still it seems to me to be a waste and an accident waiting to happen.

Is static stretching useful?

Absolutely!

Its OK, I don't do it or suggest it prior to w/u or race. Its, imo, one of those things that might not help, but probably wont hurt either. It could negatively impact a race or a throw performance especially but I see no harm and possibly some benefit to stretching after running or at night, or some time removed from the workout.

Also, I don't buy the temperature thing. Really how much does the muscle temp change? I cant imagine its significant, esp in the summer. The muscle is *tight* its not cold, is how I would describe it. To the rubber band, I would suggest its not great analogy. The muscle needs to be gradually loosened up to performance level (not beyond), and dynamic flexibility after a jog w/u is the best option, imo.

Dynamic stretching helps before workouts, static stretching helps after.ward. If something is really tight after warming up, give it a spot-specific static stretch after the warm-up jog.

How do "dynamic stretch" your calves: Go to a stair, stand with half your foot on the stair and heels dropping off the stair, grab the rail, lightly straighten left leg, hold stretch for two-count, the right leg, hold for two seconds. Repeat 6-8 times.

whatever man wrote:

Dynamic stretching helps before workouts, static stretching helps after.ward. If something is really tight after warming up, give it a spot-specific static stretch after the warm-up jog.

How do "dynamic stretch" your calves: Go to a stair, stand with half your foot on the stair and heels dropping off the stair, grab the rail, lightly straighten left leg, hold stretch for two-count, the right leg, hold for two seconds. Repeat 6-8 times.

Is your calf stretch dynamic or static?

Hire Knowledgeable People wrote:

whatever man wrote:

Dynamic stretching helps before workouts, static stretching helps after.ward. If something is really tight after warming up, give it a spot-specific static stretch after the warm-up jog.

How do "dynamic stretch" your calves: Go to a stair, stand with half your foot on the stair and heels dropping off the stair, grab the rail, lightly straighten left leg, hold stretch for two-count, the right leg, hold for two seconds. Repeat 6-8 times.

Is your calf stretch dynamic or static?

Can you make a video of this dynamic calf stretch?

Sorry for the typos, was working from my phone. I'm not going to post a video but will do my best to explain it.

There are two ways to perform the calf stretch. Most of you understand the difference between dynamic and static. Dynamic stretches are "in motion" and static stretches are "long hold" stretches for 15-60 seconds but not "in motion."

Find a stair and walk up to the second stair. Grasp the rails to control the weight-loading effect. With both feet, place the front half of both feet on the stair. Start with the right foot and let the heel drop slowly downward until you feel a stretch. Hold for a beat or two, then switch to the left foot as you bring the right foot back to level. This should look a little like a piston. That is the dynamic version of the stretch.

If you opt to hold the calf stretch with one leg for 15-30 seconds or more, then switch to the other leg and repeat, this is the static version of the stretch.

It is very important not to overdo the stretches. Runners like to push the edges of pain/discomfort, but stretching is sort of a yin component. You're not trying to overshoot this, just bring it to the point where you feel a good stretch but don't try to squeeze out that extra centimeter.