What Is The Difference Between Static & Dynamic Stretching?

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What Is The Difference Between Static & Dynamic Stretching?

Physical Therapy Treatment
Jan 10, 2024
Physical Therapy, Physical Therapist, Stretching

Do you feel like you need to stretch more but aren’t sure how? Have you heard that dynamic stretching is better than static stretching but don’t know how to do it either? Stretching can help you get ready for exercise or speed up your recovery, depending on the type of stretching you choose.

Our team of physical therapists at Loop Physical Therapy will guide you on how, when, and why to stretch to get the results you are looking for in the shortest time possible!

Stretching is one of the most commonly used strategies in physical therapy and athletics, but unfortunately, how and why to use it effectively is not straightforward. There are certainly times when stretching is exactly what you need to improve, but if misused, stretching is ineffective and can inhibit the results you are hoping to achieve.

At Loop Physical Therapy in IL, our therapists have proven results using stretching and will guide you through the times to use it and the times to avoid it. Request an appointment today and learn how to get back to doing what you love!

What are the different types of stretching?

Stretching is defined as tension applied to muscles and/or tendons to deliberately improve elasticity and/or joint range of motion. Stretching can also assist the healing process by aligning collagen fibers and increasing blood flow to the injured area.

There are three main categories of stretching, which include:

Static Stretching. This is the most common type of stretch performed by holding a specific position with a particular amount of tension when a stretching sensation is felt.

Dynamic stretching: This form of stretching involves repeatedly moving your limbs through their maximum range of motion to where tension/stretch is felt.

PNF stretching: This type of stretch involves a contraction of the muscle being stretched or its antagonist before the movement is performed.

There are misconceptions about the benefits and appropriateness of stretching. Fortunately, our physical therapists at Loop Physical Therapy understand how to use stretching to ensure recovery and enhance your overall function and sports performance.

Common stretching myths

Too often, people misunderstand what stretching does and does not do. The benefits of stretching have been exaggerated in fitness and sports communities. The most common myths and misunderstandings about stretching include the following:

Stretching will lengthen your muscle tissues. When you stretch a muscle, it doesn’t exactly lengthen; it’s really a change in your body’s ability to tolerate the movement allowing you to go further/deeper into a position. Stretching will help to increase the joint range of motion.

All stretching increases your sports performance. Static stretching before sports, especially sprinting, jumping, and lifting, has been shown to impair your performance. Static stretching negatively affects balance and reaction times but helps improve joint range of motion and tissue mobility after surgery or an injury.

Dynamic and PNF-type stretching may help improve your performance and ability in sports or training. Dynamic stretching, especially functional movement-type dynamic stretches, can help prepare your body for exercise and activity.

Stretching prevents injury. Although stretching feels good and can help your joint range of motion after surgery or an injury, there is no evidence that it prevents injuries.

Tightness means you need to stretch more. This is one of the biggest myths about stretching. Tightness in the muscles when they are at rest is usually a symptom of a problem in another region of the body, or the feeling of tightness is due to weakness. Weakness causing a tight feeling is best addressed by strengthening the muscles.

Research indicates that stiff/tight tendons are associated with heightened athletic performance, such as hopping, jumping, throwing, endurance running, sprinting, and changing direction. Trying to loosen tight tendons with static stretching may impair sports performance.

The type of stretching routine you choose depends on many factors, including age, your typical workout routine, the health of your joints, your strength, and even your gender. Having one of our IL physical therapists help identify the stretching you need will help you recover and achieve optimal physical capability!

Request an appointment at Loop Physical Therapy in IL today!

At Loop Physical Therapy, our physical therapists understand how to use stretching to achieve your desired results. Call today to schedule an appointment with one of our IL specialists and learn what type of stretching is right for you!

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Physical Therapy, Physical Therapist, Stretching