Have you watched football players, sprinters and other athletes warming up and stretching before competitions? Two studies, one from Louisiana State University and one from Liverpool University in England, show that they may be harming their performance (Journal of Sports Science, May 2005).
In the first study, elite college sprinters were timed in 20 meter sprints, with and without prior multiple 30-second stretches of their leg muscles. As was expected, both active and passive stretching slowed them down. Many previous studies show that you cannot lift your maximum weight after a muscle is pulled and stretched. Other studies have failed to show that stretching prevents injuries. This study does not tell you to stop stretching completely because there is solid data to show that stretching makes you a better athlete. Stretching elongates tendons and the longer the tendon, the greater force a muscle can exert around a joint to make you stronger and faster. However, this study suggests that athletes should not stretch before competitions.
The English study shows that warming up limits how far you can run. Runners alternated 30 seconds of very fast runs on a treadmill with 30 seconds of running very slowly until they were exhausted. They tired earlier after having their legs heated passively and also after taking a long warm up run before testing. At ambient temperatures of about 69 degrees Fahrenheit, both active and passive heating raised both muscle and body temperatures, which uses up muscle glycogen faster and tires runners earlier. Since warming up has been shown to help prevent injuries, it may be good idea to warming up before power events of short duration, but not before competitions that last for several hours.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
Free weekly newsletter on fitness, health, and nutrition.