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Op-Ed Commentary

The Myth Surrounding Pre-Workout Static Stretching Before Exercise

By Joyce Mais

Pre-workout activities play an integral role in injury prevention during workout or exercise programs. When participating in pre-workout activities many individuals employ stretching, a ritual that is performed before the main event. Static stretching (SS) is the way we commonly perform pre-workout routines to improve flexibility and increase range of motion. We were historically programmed to believe we must stretch our muscles before thrusting them into exercises and that if we wanted to avoid injuries like the dreaded groin or a hamstring pull, many people believe static stretching (SS) is the way. However, while it is true that we should warm up before exercise, holding a SS is not the way to go about warming up before exercise. Contrary to the widespread notion, research has revealed that static stretching before an exercise raises the risk of injury and lowers athletic performance. To dispel this misperception, the Public Health sector should develop educational programs and policies that encourage the use of warm-up practices that are both safer and more efficient.

Engaging, in SS not only stimulates the physiological, psychological, and cognitive domains, but many individuals participate in these routines as part of a 'warm up' before running, at the end of a run, or as part of a strength training program. However, the pre-workout activity must be understood by those who have chosen to perform it. Because SS is performed not only as a preventative activity but also as a regular program during rehabilitation or sports activity. It is necessary to investigate not only the physical effect but also the psychological and cognitive effects of SS on the body's performance. Static stretching is often recommended to enhance recovery and reduce the impact of delayed onset muscle soreness. Other benefits include physical activity to maintain and control health outcomes of diseases such as type 2 diabetes, hypertension, obesity, etc. Studies on the effects of SS confirmed, "There is a neuromuscular inhibitory response to static stretching." Sudo, Ando, and Nagamatsu (2015) discovered, "Static stretching appears to not only enhance flexibility but also, improve mood state... [They] found that participants exhibited an increase in positive engagement as well as a decrease in anxiety after static stretching" (p.1,5). The benefits of regular pre-workout SS stretched a life span. Physical activities such as running, walking, strength training, swimming, etc. can help individuals achieve significant mind and body benefits.

Traditionally, the practice of SS gained the common belief that its benefits before exercising may reduce the risk of injury. Many are convinced SS before exercise loosens muscles, reduces the risks of muscle-tendon injury, and promotes faster muscle response during a workout. These mistaken notions of pre-workout SS have been promoted to improve physical activity results and performance. The widening scope of the risk of unintentional injury that may result from pre-workout SS misconceptions must be addressed to promote optimum benefits from pre-exercise programs. As researchers, Simic and Sarabon (2012) explained, "Pre-exercise SS induces significant and practically relevant negative acute effects on maximal muscle strength and explosive muscular performance, regardless of subject's age, gender, or training status" (p. 140). While many individuals have believed that SS is an incredibly beneficial part of their exercise practices, researchers have begun to discover it may be harmful. Therefore, we must establish a framework to eradicate the myth that stretching before exercise is beneficial. That will facilitate the safe integration of SS into their daily pre-workout habits.

The New York Times reported that "Researchers now believe that some of the more entrenched elements of many athletes' warm-up regimens are not only a waste of time but bad for you' (Reynolds, 2008.p.1). Indeed, there are many dangers of doing static stretching before working on exercise. These dangers are as follows: prolonged pre-workout SS may lead to a change in basic assumptions in stretching routines within a warm-up. That may cause varied impacts based on everyone's body threshold of tolerance. Physical injuries such as muscle strains, ligament sprains, and joint dislocations. There are significant effects on the stiffness of the Achilles tendon- which decreased significantly. The strained muscle becomes less responsive and stays weakened for up to 30 minutes after stretching. which is not how an athlete wants to begin. During my early years of participating in sports, the physical education coach emphasized the importance of participating in static stretches (SS) before exercise. I developed muscle cramps on many occasions during track and field events: running and pole jumping. However, on the days I did the 2-mile walk to school I did not experience any muscle tension. That confirmed the benefits of incorporating active warm-up, and dynamic stretching in pre-workout activities instead of static stretching. Another warm-up routine that has been demonstrated to be more effective and safer than static stretching is a full warm-up program, some examples of suggested activities include foam rolling and mild aerobic training.

The role of static stretching in pre-workout and exercise programs has been one of the most argued topics in sport science literature with some conflicting research reports. Public health practitioners need to create educational programs and implement policies to combat misconceptions. There needs to be a conceptual framework engineered by public health to formulate and enforce policies that are safe and developmentally appropriate for pre-workout activities. These may include activities such as mild aerobic training, full warm-up programs, etc. In addition, they need to develop standardized programs about pre-workout activities to eliminate and alienate the myth about static stretching before exercise. Moreover, public health must work with health facilities, educational institutions, and organizations to educate physicians, physical and occupational therapists gym instructors, and physical education instructors to meet the needs of their clients. They must be aware of the demands of different stretching techniques on muscles when making recommendations to patients. Finally, public health practitioners need to collaborate with healthcare professionals to establish individualized care and determine effectiveness based on intrasubject variation and differences between healthy and injured tissues.

In conclusion, it is critical to remember static stretching alone before exercise does little or nothing to help prevent injuries. Public health must encourage safer warm-up procedures and pre-workout practices to lessen the likelihood of injury and boost athletic performance.