The Council also cautions that ballistic stretches carry a higher risk of injury, and as such should be reserved for experienced athletes. The American Sports and Fitness Association seconds this opinion. While it's true that ballistic stretching carries a higher risk of injury for the average person, that doesn't mean static stretching is always the way to go. In fact a study published in the Journal of Strength and Conditioning Research found that static stretching could limit a person's use of explosive energy for up to 24 hours.
And while explosive energy might sound like something out of a Marvel movie, it's the common term for the way our bodies use energy to jump, take off running, or perform any other sudden movement. So which is better? In the end: Neither.
Ballistic stretching should only be used by experienced athletes. And a study review published in Applied Physiology, Nutrition, and Metabolism found that static stretching doesn't actually help avoid injury as much as was once believed. This helps promote flexibility for later activity and helps some people feel less sore after strenuous physical activity. Ballistic stretching has little or no value that outweighs its dangers, according to organizations such as the American College of Sports Medicine.
Static stretching can temporarily desensitize your muscles, decreasing your power and vertical leap for 15 minutes or longer. Static stretching before exercise can also relieve muscle aches and pain that might be sending a signal that you should not exercise, increasing your risk for injury.
Ballistic stretching can also desensitize your muscles by repeated lengthening before activity, and because of the high speed of the movements, can lead you to stretching too far, possibly tearing or straining a muscle. Warm up before physical activity with a variety of moderately intense dynamic movements, such as jogging in place, arm circles, skipping and jumping jacks.
This warms your muscles and increases blood flow to them. Sam Ashe-Edmunds has been writing and lecturing for decades. He has worked in the corporate and nonprofit arenas as a C-Suite executive, serving on several nonprofit boards. He is an internationally traveled sport science writer and lecturer. While this type of stretching may be beneficial for athletes, it carries a risk of injury. Ballistic stretching is generally not recommended for everyday people who want to stay in shape or improve flexibility because there is a risk of straining or pulling a muscle.
Static stretching stretches muscles more gently without risk of pulling them. Stretching movements that are too forceful can damage the soft tissues around the joints, such as ligaments and tendons. This can develop into tendonitis. Over time, small muscle tears can develop and can lead to reduced flexibility and movement. A study in the British Journal of Sports Medicine found that ballistic stretching was better than static stretching at improving the flexibility of hamstring muscles at the back of the upper thigh in people with tight hamstrings.
Tight hamstrings are a common cause for sports or exercise injuries. Before trying this technique on your own, speak to your doctor about the risk versus benefits for your individual needs. Remember that while you should be able to feel a stretch, it should never be painful.
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