Dynamic vs Static Stretching: What Really Helps Athletes Perform

Athletes know they need to stretch, but not everyone realizes that the way you stretch can completely change how you perform. Recent research shows that dynamic stretching gives athletes a clear performance boost compared to static stretching.

Dynamic Stretching

Dynamic stretching is all about movement. Think of walking lunges, leg swings, or arm circles. These movements warm the muscles, increase blood flow, and activate the nervous system. By gradually taking joints through their range of motion, dynamic stretches prepare the body for speed, power, and agility. You go into your workout or competition with muscles that are already firing, which means better reaction time and less chance of injury.

Static Stretching

Static stretching is when you hold a position for a period of time. This type of stretching can improve flexibility over the long term, but before activity, it often works against you. Holding a muscle in a stretched position temporarily lowers its ability to contract quickly and powerfully. The meta-analysis highlights that even 60 seconds of static holds can reduce power output, slow reaction times, and sap explosiveness. Because the muscle is less responsive, it has to work harder to produce the same movement. Over time, that can lead to inefficient growth, fatigue, and even injury risk.

Why Dynamic over Static?

Static stretching still has a place, especially after training or in dedicated flexibility sessions. But for athletes looking to perform at their best right now, dynamic stretching is the smarter choice. It keeps muscles mobile, flexible, and primed to fire so you can move faster, stay stronger, and protect your body from strain.

If you need help with knowing the difference, see us for a consultation. Call the office nearest you to schedule an appointment with our clinic, or book a consultation online.

References:

The Effect of Static Versus Dynamic Stretching on Athlete Agility: A Systematic Review and Meta-Analysis. Journal of Combinatorial Methods and Computational Chemistry, vol. 123, Combinatorial Press, [date if known], https://combinatorialpress.com/jcmcc-articles/volume-123/the-effect-of-static-versus-dynamic-stretching-on-athlete-agility-a-systematic-review-and-meta-analysis/.
Hampton, Lucinda, et al. “Stretching.” PhysioPedia, edited by Lucinda Hampton et al., Physiopedia, [accessed date], https://www.physio-pedia.com/Stretching. physio-pedia.com

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