Welcome back to Chat Sh*t Get Fit - Is It Bad For You? This week we explore the rather complex world of stretching. Is stretching before a workout going to help you "limber up" or is it actually detrimental to performance? Does stretching after a workout actually do anything meaningful for recovery or is it a waste of time? These are a couple of questions we will answer this week! We also dive into (much to Tom's annoyance) the apps ROMWOD & GOWOD and why they may be more harmful than you think. 

 

We cover a lot of different contexts in this one, static before and after and separately, dynamic stretching, intensities, durations, basically any situation for stretching is analysed and we give you the information you need to make an informed decision whether or not to use them in your training. 

 

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Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off any order.

 

New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction to who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic. 

 

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Studies Mentioned

Strength Training versus Stretching for Improving Range of Motion: A Systematic Review and Meta-Analysis

 

Effect of Acute Static Stretch on Maximal Muscle Performance

 

Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men

 

Different volumes and intensities of static stretching affect the range of motion and muscle force output in well-trained subjects

 

Effect of static and dynamic muscle stretching as part of warm up procedures on knee joint proprioception and strength

 

Dynamic stretching is not detrimental to neuromechanical and sensorimotor performance of ankle plantarflexors

 

Stretching to prevent or reduce muscle soreness after exercise

 

Effect of Stretching on Sport Injury Risk: a Review

The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials

 

An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis

 

The effects of different passive static stretching intensities on recovery from unaccustomed eccentric exercise – a randomized controlled trial

 

'Big Greg Lehman'

 

Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility

 

Stretch for the treatment and prevention of contractures