In this episode we review what the research has to say about static stretching and how that applies to karateka.
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References: Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The effectiveness of post-exercise stretching in short-term and delayed recovery of strength, range of motion and delayed onset MUSCLE SORENESS: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.677581
Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2
Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1–11. https://doi.org/10.1139/apnm-2015-0235
Chaabene, H., Behm, D. G., Negra, Y., & Granacher, U. (2019). Acute effects of static stretching on muscle strength and power: An attempt to clarify previous caveats. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.01468 Kay, Anthony D., & Blazevich, Anthony J. (2012). Effect of acute static stretch on maximal muscle performance. Medicine & Science in Sports & Exercise, 44(1), 154–164. https://doi.org/10.1249/mss.0b013e318225cb27
Sands, W. A., McNeal, J. R., Murray, S. R., Ramsey, M. W., Sato, K., Mizuguchi, S., & Stone, M. H. (2013). Stretching and its effects on recovery. Strength & Conditioning Journal, 35(5), 30–36. https://doi.org/10.1519/ssc.0000000000000004
Shrier, I. (2004). Does stretching improve performance? Clinical Journal of Sport Medicine, 14(5), 267–273. https://doi.org/10.1097/00042752-200409000-00004• Simic, L., Sarabon, N., & Markovic, G. (2012). Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scandinavian Journal of Medicine & Science in Sports, 23(2), 131–148. https://doi.org/10.1111/j.1600-0838.2012.01444.x
Small, K., Mc Naughton, L., & Matthews, M. (2008). A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. Research in Sports Medicine, 16(3), 213–231. https://doi.org/10.1080/15438620802310784
Wong, A., & Figueroa, A. (2021). Effects of acute stretching exercise and training on heart rate variability: A Review. Journal of Strength and Conditioning Research, 35(5), 1459–1466. https://doi.org/10.1519/jsc.0000000000003084
