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Comparative Study of Male and Female Athletes about Effect of Stretching Exercises on Flexibility

Authors:
Sana Tallat at Government College for Women Township Lahore, Pakistan.
Sana Tallat
  • Government College for Women Township Lahore, Pakistan.
Dr Muhammad Sajjad Ali Gill at University of the Punjab
Dr Muhammad Sajjad Ali Gill
Zain Arshad at University of the Punjab
Zain Arshad
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Abstract

The present experimental research investigated the effectiveness of the stretching exercises to flexibility and Eighty athletes selected of age 18-24 years included (N=40) Female and (N=40) male athletes selected from different Universities of Punjab. The selected individuals divided into female and male group’s separately along with 6 weeks training sessions, have stretching protocol which included separate sessions along with warm-up sessions. The six weeks stretching program showed improvement of 2.8% in the female group and 1.7% in the male group respectively. The female stretching training revealed 1.1% more improvement as compared with the male group. A group of control subjects (N=40) were also maintained for further comparison. The flexibility was measured through "sit and reach test" evaluated before training sessions as a pre-exercise and after 6 weeks as a post-exercise measurement. Pre and post-exercise the or of evaluation had been analyzed by paired sample test and effect size of subjects also calculated through Cohen’s D resulted in 1.41 and 3.55 respectively. The subjects were followed in for 4 months and check the recurrence rate of the injuries which resulted in 12.2% injuries in control group subjects while the intervention group showed 7% and 9% respectively.
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Pakistan Social Sciences Review
December 2018, Vol. 2, No. 2 [312-319]
P-ISSN 2664-0422
O-ISSN 2664-0430
RESEARCH PAPER
Comparative Study of Male and Female Athletes about Effect of
Stretching Exercises on Flexibility
Sana Tallat 1Sajjad Ali Gill2Zain Arshad3
1. Lecturer, Department of Sports Sciences and Physical Education, Govt. College for
Women Township Lahore, Punjab, Pakistan
2. Lecturer, Department of Sports Sciences and Physical Education, The University of
the Punjab, Lahore, Punjab, Pakistan
3. Student, Department of Sports Sciences and Physical Education, The University of the
Punjab, Lahore, Punjab, Pakistan
PAPER INFO
ABSTRACT
Received:
November 25, 2018
Accepted:
December 24, 2018
Online:
December 30, 2018
The present experimental research investigated the effectiveness
of the stretching exercises to flexibility and Eighty athletes
selected of age 18-24 years included (N=40) Female and (N=40)
male athletes selected from different Universities of Punjab. The
selected individuals divided into female and male group’s
separately along with 6 weeks training sessions, have stretching
protocol which included separate sessions along with warm-up
sessions. The six weeks stretching program showed
improvement of 2.8% in female group and 1.7% in the male
group respectively. The female stretching training revealed 1.1%
more improvement as compared with male group. A group of
control subjects (N=40) were also maintained for further
comparison. The flexibility was measured through sit and reach
test evaluated before training sessions as a pre-exercise and after
6 weeks as a post-exercise measurement. Pre and post-exercise
evaluation had been analyzed by paired sample test and effect
size of subjects also calculated through Cohen’s D resulted 1.41
and 3.55 respectively. The subjects were followed for 4 months
and check the recurrence rate of injuries, resulted 12.2% injuries
in control group subjects while intervention group showed 7%
and 9% respectively.
Keywords:
Flexibility,
Recurrence
Sit and Reach Test
Corresponding
Author
sajjad.sspe@pu.ed
u.pk
Introduction
Flexibility is defined as the range of motion, or movement around a
particular joint or set of joints in other words it allows a subject to bend or turn to
its max (Bernhart, 2013). During flexibility training the main emphasized on
muscles and their fascia (sheath),while bones, joints, ligaments, tendons and skin
do contribute to overall flexibility which has limited control over these factors
Pakistan Social Sciences Review (PSSR)
313
(Alter,2004). On the other hand, flexibility is different in every individual due to
change in their muscle length and multi-joint muscles. Stretching on daily basis
resulted change in characteristics of tissues and muscles within the body
(Behmand and Chaouachi, 2011). Other tissues begin to adapt to the stretching
process include the fascia, tendons, skin and scar tissue (Gleim& McHugh, 1997).
The stretching exercises are commonly done before or after exercise as it perceived
to loosen muscle, which allow muscle to go for workout condition by reducing
their risk of injury (Ingraham, 2003;McHugh & Cosgrave, 2010).
Athletes has special requirement when it comes to flexibility which is
common fitness component among female and male athletes which increase the
range of motion (ROM) of athlete’s around joints and muscles as well (Frederick
and Frederick, 2017).According to the proponents, an increase in the performance
of the flexibility before and after practice session or strength and conditioning
workout lead to an increase in athletic performance as well as reducing the
incidence of injury (Ingraham, 2003; McHugh & Cosgrave, 2010).It also increases
the muscle length and its range of motion. There are procedures and latest
techniques that exploit the doles and diminish the risk of injury (Manoel et al.,
2008).There are many different ways for strength training Similarly, many different
ways of stretching exercise (Olivieretal.,2016),which were not only one specific
way of stretching was better than other stretching exercise, each type has its own
rewards and difficulties, the most important stretching types is perfectly related to
the purpose or goals of a subject needs to achieved (Reese and Bandy, 2016).For
example, Ballistic stretching, dynamic stretching, PNF stretching static stretching
and etc. Consequently, athletes and coaches regularly include stretching exercises
in both training programs and in pre-event warm-up activities (Gleimand and
McHugh, 1997). However, Stretching is commonly used in sport as a method of
preparing the specific muscles to be used during the activity, as well as relaxing
the muscles following exercise (Anderson,2010). Upon undertaking a regular
stretching program, frequent changes begin to occur within the body and
specifically within the muscles itself as other tissues that begin to adapt the
stretching process include fascia, tendons, skin and scar tissue (Pamboris, 2018)
An individual performance depends upon a number of components i.e.
health related and skill related fitness and flexibility is an important factor among
these components. Although flexibility is an important physical fitness component
among others and it can be enhanced through regular exercise or training program
which also help to all the components of physical fitness (Singh, 2018). Flexibility is
directly proportional to the performance of athlete performance, if muscle is
excessively tight and not as strong as it can ideally be (Manoel et al., 2008). A weak
muscle did not put load and thus, another muscle or group of muscles must do
more work and becomes fatigued which put more load on the weak muscles. In
athletes, it leads to decreased speed of movement, decreased strength and power
which lead to injuries (Walsh, 2017). Regular flexibility training helps maintain
range of motion, strength of muscles and prevent injury therefore it is important to
Comparative Study of Male and Female Athletes about Effect of Stretching Exercises on Flexibility
314
stretch all major muscles group regularly before and after workout during training
session if you are an athlete(Norris, 2015). Stretching is commonly undertaken in
practice and matches as before and after performing in game or it can also be done
as part of training session as well which is suppose as a relaxation of muscles, that
prepared for a specific training session and helped in reduction of risk in sports
injury (McHugh and Cosgrave 2010). With stretching, subsequent gains in muscle
lengths which resulted in lead to improved recital and reduce recurrence of injury.
The scholar has evidence that male adaptation to fitness was better than female,
whereas female has been shown to reveal enhanced flexibility as compared with
male (Jan and Yaday, 2017). Additionally, the current study has examined the
changes over 6 weeks exercises resulted that, male athletes did not get as much as
values of range of motion (ROM) as female athletes do (Manoel et al., 2008). There
are number of researchers that conduced research on stretching exercises and
concluded that no effect could be calculated after static stretching exercises but
Proprioception Neuromuscular Facilitation (PNF) exercises has strongly impacted
on the flexibility (Funk et al., 2003).
Hypothesis
The study hypothesized that comparison of male and female athletes about
effect of stretching exercise on flexibility (ROM) is an effective method to manage
the impact of flexibility and also cut down the injury rate.
Material and Methods
Eighty athletes were selected of age (18-25 years) which includes (N=40)
female athletes and (N=40) male athletes from university of Punjab, Lahore
campus. The method of study was an experimental with purposive sampling
technique was utilized. Additionally, athletes had no history of injuries in past 6
months or one year. To examine the hypothesis of the study, pre-experimental
design was used to examine the effect of stretching exercises on performance. The
Kolmogorov-Smirnovtest applied to the data and it was observed that data was
assumed to be slightly normal. The pre-exercise evaluation had been taken to get
the initial or started values through sit and reach test of flexibility. After 6weeks
stretching exercises program (SEP) and included separate stretching training
session as well. The stretching exercises divided into two training sessions (N=40)
of male athletes SEP and (N=40) of female athletes (SEP) that participated in this
research, while (N=40) subjects were taken as a control group including male and
female athletes to analyze the comparison of male and female athletes in
accordance to the stretching exercises on flexibility. Then the researcher conducted
pre-exercise evaluation (measurements) of male athletes (N=40) and female
athletes(N=40) that were enlisted in data collection program before starting of SEP
program. The test has been conducted without warm-up. For attain affective
results, the researcher designed two session of training program in which each
session keeps mixture of active static warm-up stretching protocol (ASWS) and
active dynamic warm-up stretching protocols (ADWS) to increase flexibility of the
subjects. Principal of progression specificity and overloading has been
Pakistan Social Sciences Review (PSSR)
315
implemented throughout the SEP. No one has been dropped from the sessions
throughout the study as shown in Figure 1.
Figure.1 Shows the flow chart of the Stretching Exercise Program (STP).
Shows the flowchart of the research, the data has been analyzed separately
as pre-exercise and post-exercise values evaluated through sit and reach test
evaluation. For both sessions the researcher selected at-least 8 dynamic stretching
exercises protocols and 15 static stretching exercise protocols for the subjects.
Fortnight, exercises has been added as per subject condition and situation. After 6
weeks training session program of male and female athletes the post-exercise
evaluation has been taken from the subjects that were participated in either
experimental group (N=80) or in control group (N=40) to check the improvement
in flexibility of athlete due to stretching exercise.
Results and Discussion
The experimental research descriptive techniques like frequency, mean,
median, standard deviation and inferential techniques with paired sample t-test
was applied and analyzed through statistical package for social sciences (SPSS)
version 22.0. The effect size was also calculated for the comparison.
Comparative Study of Male and Female Athletes about Effect of Stretching Exercises on Flexibility
316
Table 1
Showing Pre and Post-exercise values evaluated through paired sample t-test
along with difference, percentage t-value and p-value as well
Subjects
Male/Female
Pre-exercise Post-exercise
Diff
(%)
t-value
p-value
Cohens D
Male
45.8 ± 5.4 47.5± 5.5
1.7
(3.7)
-18.9
***
0.000
3.55
Female
42.4 ± 7.4 45.2 ± 6.9
2.8
(6.6)
-7.6
***
0.000
1.41
***p<0.001 highly significant
The pre and post exercise values (Male) showed difference of 1.7 and 2.8
along with improvement (%) of 3.7 and 6.6respectively. The result also showed
significant improvement (p<0.001) through paired sample t-test.
Research Tool
Sit and reach test was used to test the individual’s flexibility. This test was
first described by Wells and Dillon (1952) this test is the most valid and reliable test
to measure flexibility. The dimensions of the flexibility box were ((30×30)cm and
(12×12)inches with height length and width respectively. The scale which was
pasted at the top of the board showed measurements in both centimeter and
inches. The measuring scale was extended from 0 started at the front edge of the
top board of the box to the 53cm (21inches) just before the opposite edge of the top
board of the box. The top board was extended 22.86cm (9inches) behind the place
where foot was placed. The flexibility of subjects was measured in centimeters and
the test was performed thrice as the average of 3 measurements was taken. The
shoes should be off and the legs were straight in sitting position throughout the
test.
Training Session
Stretching program was designed that worked on the specific muscles of
the subject which was completed in duration of 6 weeks which include 2 sessions
***
***
10
20
30
40
50
60
Male
Female
Pre-exercise
Post-exercise
Pakistan Social Sciences Review (PSSR)
317
of training program in which each session keeps a mixture of active static warm-up
stretching protocol (ASWS) and active dynamic warm-up stretching protocols
(ADWS) to increase flexibility of the subjects. For both sessions the researcher
selected 8 dynamic stretching exercises protocols and 15 static stretching exercise
protocols for the subjects.
The researcher focused on 12 major muscle groups stretching during
training sessions which includes Shoulder muscle (deltoid, trapezius and scapula),
Hamstring (bicep-femoris, semitendinosus and semimembranosus), Calf
(gastrocnemius & soleus), Groin (adductor brevis,adductorlongus, adductor
magnus, gracilis and pectineus), Gluteus Maximus, Lower back,Middle back
(paraspinal muscle or erector spinae and trapezius), Latissimusdorsi, Triceps
brachii, Biceps brachii, Rectus abdominis, Quadriceps (rectus femoris).
Discussion
The main purpose if the study was to investigate the comparative study of
male and female athletes about effect of stretching exercises on flexibility. This
study was limited to all male and female athletes at University of the Punjab,
Lahore. Main research questions were formulated in relation to the objective of the
study, which was to identify comparison of male and female athletes about effect
of stretching exercises on flexibility.
Conclusion
The major objective of the study was elaborating the “comparative study of
male and female athletes about effect of stretching exercises on flexibility”. After
careful handling and supervision of subjects and analysis of pre-exercise and post-
exercise measurements of flexibility of the female and male athletes, researcher
concluded that the flexibility of male and female athletes improved by the mean of
pre-test 42.38 cm to post-test 45.19 cm and male athletes improved by in pre-
exercise evaluation was 45.84cm to post-exercise evaluation 47.50cm respectively
and thus performance definitely was increased. Results revealed that stretching
exercises has a positive effect on flexibility of male and female athletes. Results also
revealed that stretching exercises such as dynamic and static exercises along with
Proprioceptive Neuromuscular facilitation (PNF) had positive effect on flexibility
of players’ performance except this Result reveals that flexibility of female athlete’s
flexibility measurement was increased as compared with male athletes. At the end
researcher concluded that male and female athletes should perform stretching
exercises on regular bases to enhance their flexibility and performance and
flexibility of male athletes increased then flexibility of female athletes.
Comparative Study of Male and Female Athletes about Effect of Stretching Exercises on Flexibility
318
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  • Mar 2023
Aim of the Study: The main purpose of current research is to compare coping strategies (psychological, physical, and social profiles) and their influence on the performance of Pakistani & Yemen handball players at the professional level. Methodology: The population of this research was athletes who belong to two different countries Pakistan and Yemen. A total of N=28 (14 each) professional handball players were selected for this research. The Athletic Coping Strategies Inventory-28(ACSI-28) was used to measure the provided information. The data was collected through questionnaires and the source of the data was Whatsapp, email, Instagram, telephonic calls, and voice messages as well. Findings: The data were analyzed through SPSS (version-26), and the results revealed that Pakistani handball players pragmatic upset and feel pressure when their coach instructs them during stressful conditions. The reliability of data is checked through Cronbach's alpha and its value was 0.79. The validity was checked through a pilot study. The study has a strong finding and illustrated significant thinking between Pakistani and Yemeni handball players regarding performance to manage mistakes as instructed by coach behavior, management of aggression, and for better play, as coping with the fear of failure as a concert with imagination.
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Impact of stretching on the performance and injury risk of long-distance runners
Article
Full-text available
  • Dec 2016
  • Res Sports Med
Stretching, either prior to exercise or at the end, or both, is typically carried out by all individuals undertaking sporting activity whether they be elite or recreational athletes. The many forms of stretching available to the athlete, either passive or active, have long been thought to improve performance, decrease injury and generally be advantageous to the athlete. This review examines the current state of the literature and evaluates what athletes can and should do with respect to this controversial topic.
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The effect of a seven-week exercise program on golf swing performance and musculoskeletal measures
Article
Full-text available
  • Aug 2016
As most golf exercise studies have shown improved golf performance as a result of two or three sessions per week, the present study investigated the effects of a supervised exercise session performed once a week for seven weeks on golf swing variables and musculoskeletal screening measures. Professional Golfers Association of Australia International Golf Institute student golfers (n = 43) with a mean ± standard deviation handicap of 8.6 ± 8.3 participated in the study. Each golfer performed 10 musculoskeletal tests and a standardised 60-shot golf performance test (TrackMan, Vedbaek, Denmark) on separate days before and after the seven-week program. Significant improvements in a number of musculoskeletal tests (i.e. left leg bridging (6.6%), thoracic extension (62.5%), right thoracic rotation (23.3%), and right (20.8%) and left single leg squat (29.1%)) were observed (all p ≤ 0.024); however, no significant differences were observed for any golf swing variables. Future research investigating different training protocols may help to determine whether the type or frequency of training has the greatest influence on golf swing performance.
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A review of the acute effects of static and dynamic stretching on performance
Article
Full-text available
  • Mar 2011
  • EUR J APPL PHYSIOL
An objective of a warm-up prior to an athletic event is to optimize performance. Warm-ups are typically composed of a submaximal aerobic activity, stretching and a sport-specific activity. The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching. The lack of impairment may be related to a number of factors. These include static stretching that is of short duration (<90 s total) with a stretch intensity less than the point of discomfort. Other factors include the type of performance test measured and implemented on an elite athletic or trained middle aged population. Static stretching may actually provide benefits in some cases such as slower velocity eccentric contractions, and contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged. Static stretching used in a separate training session can provide health related range of motion benefits. Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities. Sports that necessitate a high degree of static flexibility should use short duration static stretches with lower intensity stretches in a trained population to minimize the possibilities of impairments.
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To stretch or not to stretch: The role of stretching in injury prevention and performance
Article
Full-text available
  • Apr 2010
  • SCAND J MED SCI SPOR
Stretching is commonly practiced before sports participation; however, effects on subsequent performance and injury prevention are not well understood. There is an abundance of literature demonstrating that a single bout of stretching acutely impairs muscle strength, with a lesser effect on power. The extent to which these effects are apparent when stretching is combined with other aspects of a pre-participation warm-up, such as practice drills and low intensity dynamic exercises, is not known. With respect to the effect of pre-participation stretching on injury prevention a limited number of studies of varying quality have shown mixed results. A general consensus is that stretching in addition to warm-up does not affect the incidence of overuse injuries. There is evidence that pre-participation stretching reduces the incidence of muscle strains but there is clearly a need for further work. Future prospective randomized studies should use stretching interventions that are effective at decreasing passive resistance to stretch and assess effects on subsequent injury incidence in sports with a high prevalence of muscle strains.
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Flexibility and Its Effects on Sports Injury and Performance
Article
Full-text available
  • Dec 1997
Flexibility measures can be static [end of ROM (range of motion)], dynamic-passive (stiffness/compliance) or dynamic-active (muscle contracted, stiffness/compliance). Dynamic measures of flexibility are less dependent on patient discomfort and are more objective. Acute and chronic changes in flexibility are likely to occur with stretching exercises, but it is difficult to distinguish between changes in stretch tolerance as opposed to changes in muscle stiffness. How flexibility is measured impacts these findings. There is no scientifically based prescription for flexibility training and no conclusive statements can be made about the relationship of flexibility to athletic injury. The literature reports opposing findings from different samples, frequently does not distinguish between strain, sprain and overuse injury, and rarely uses the proper denominator of exposure.There is basic scientific evidence to suggest that active warm-up may be protective against muscle strain injury but clinical research is equivocal on this point. Typically, specific flexibility patterns are associated with specific sports and even positions within sports. The relationship of flexibility to athletic performance is likely to be sport-dependent. Decreased flexibility has been associated with increased in-line running and walking economy. Increased stiffness may be associated with increased isometric and concentric force generation, and muscle energy storage may be best manifested by closely matching muscle stiffness to the frequency of movement in stretch-shorten type contractions.
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Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength
Article
  • Aug 2017
  • HUM MOVEMENT SCI
Background: The importance of warm up procedures prior to athletic performance is well established. A common component of such procedures is muscle stretching. There is conflicting evidence regarding the effect of static stretching (SS) as part of warm up procedures on knee joint position sense (KJPS) and the effect of dynamic stretching (DS) on KJPS is currently unknown. The aim of this study was to determine the effect of dynamic and static stretching as part warm up procedures on KJPS and knee extension and flexion strength. Methods: This study had a randomised cross-over design and ten healthy adults (20±1years) attended 3 visits during which baseline KJPS, at target angles of 20° and 45°, and knee extension and flexion strength tests were followed by 15min of cycling and either a rest period (CON), SS, or DS and repeat KJPS and strength tests. All participants performed all conditions, one condition per visit. Results: There were warm up×stretching type interactions for KJPS at 20° (p=0.024) and 45° (p=0.018), and knee flexion (p=0.002) and extension (p<0.001) strength. The SS and DS improved KJPS but CON condition did not and SS decreased strength. No change in strength was present for DS or CON. Conclusions: Both SS and DS improve KJPS as part of pre-exercise warm up procedures. However, the negative impact of SS on muscle strength limits the utility of SS before athletic performance. If stretching is to be performed as part of a warm up, DS should be favoured over SS.
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Acute Effects of Static, Dynamic, and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Power in Women
Article
  • Oct 2008
  • J STRENGTH COND RES
The purpose of this study was to investigate the acute effects of 3 types of stretching-static, dynamic, and proprioceptive neuromuscular facilitation (PNF)-on peak muscle power output in women. Concentric knee extension power was measured isokinetically at 60 degrees x s(-1) and 180 degrees x s(-1) in 12 healthy and recreationally active women (mean age +/- SD, 24 +/- 3.3 years). Testing occurred before and after each of 3 different stretching protocols and a control condition in which no stretching was performed. During 4 separate laboratory visits, each subject performed 5 minutes of stationary cycling at 50 W before performing the control condition, static stretching protocol, dynamic stretching protocol, or PNF protocol. Three submaximal warm-up trials preceded 3 maximal knee extensions at each testing velocity. A 2-minute rest was allowed between testing at each velocity. The results of the statistical analysis indicated that none of the stretching protocols caused a decrease in knee extension power. Dynamic stretching produced percentage increases (8.9% at 60 degrees x s(-1) and 6.3% at 180 degrees x s(-1)) in peak knee extension power at both testing velocities that were greater than changes in power after static and PNF stretching. The findings suggest that dynamic stretching may increase acute muscular power to a greater degree than static and PNF stretching. These findings may have important implications for athletes who participate in events that rely on a high level of muscular power.
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Impact of Prior Exercise on Hamstring Flexibility: A Comparison of Proprioceptive Neuromuscular Facilitation and Static Stretching
Article
  • Aug 2003
Position stands from the American College of Sports Medicine and the Surgeon General site a need for strategies capable of enhancing the effectiveness of stretching on flexibility and joint range of motion. One strategy for enhancing flexibility that has received anecdotal support but lacks substantial experimental evidence is the impact of prior exercise. This study compared 5 minutes of static stretching and proprioceptive neuromuscular facilitation (PNF) on hamstring flexibility performed with and without exercise. Forty undergraduate student-athletes participated in a repeated measure, counterbalanced experimental design. Within-group comparisons indicated that PNF resulted in a significant (p < 0.05) increase in flexibility after 60 minutes of exercise when compared with baseline (9.6%) and without exercise (7.8%). No differences were observed with static stretching across time. In addition, no differences were observed between the groups at any time point. Results demonstrated that PNF performed after exercise enhanced acute hamstring flexibility, and implementing a PNF stretching routine following exercise may augment current stretching practices among athletes.
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The role of flexibility in injury prevention and athletic performance: have we stretched the truth?
Article
  • Jun 2003
  • Minn Med
The use of stretching to prevent injury, off-set muscle soreness, and improve performance has been widely accepted and promoted in sports. However, little or no scientific evidence supports the practice, and recent research suggests that stretching, which increases flexibility beyond that needed for sport-specific movements, may cause injury. This article presents studies that have looked at the effects of stretching on injury and performance. Many earlier studies that showed benefits of stretching did not look at the effects of stretching alone; they also involved general cardiovascular workouts in the experimental but not control groups. More recent research shows that general fitness, rather than stretching, is a more important risk factor in injury prevention. This article also discusses studies of the relationship between joint laxity and injury and the role that stiffness may play in enhancing performance and preventing injury. Overall, the evidence suggests that increasing range of motion beyond function through stretching is not beneficial and can actually cause injury and decrease performance. These findings should be used to challenge common warm-up practices in athletics.
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