Dynamic Stretching And Its Benefits | Sports Injury Physio

Dynamic stretches can help prevent injuries and improve performance, but they also have a few disadvantages. In this article I discuss, the benefits of dynamics stretches, how to avoid common pitfalls, and share example exercises of dynamic stretches for your legs. Remember, if you need more help with an injury, you're welcome to consult one of our physios online via video call.
The benefits of dynamic (or active) stretching
Dynamic stretches use repetitive movements that take your muscle and joints through their full range of movement. It involves actively contracting your muscles throughout the movement as opposed to passive stretching, where you just relax into the position.
Research has shown that you can improve your sports performance and help prevent injuries when you include dynamic stretches in your warm-up routine. This is because dynamic stretching activates your nervous system and muscles, improves your joint movement and muscle flexibility, as well as your balance and control.
When it comes to flexibility, dynamic stretches are not quite as effective as static stretches. However, static stretches have been shown to sometimes switch muscles off (if held for longer than 45 sec), which is not ideal if you're about to compete! This is where dynamic stretches can come to the rescue.
Performing a set of dynamic stretches after static stretches can wake your muscles back up, thereby ensuring that there isn't any negative effect on your performance (reference, reference, & reference). If having good flexibility is important for your sport (e.g. gymnastics) and you have to do static stretches in your warm-ups, I would suggest that you hold the static stretches for less than 45 seconds and follow it up with a good set of dynamic stretches and a sports specific warm-up.
Dynamic stretching exercise examples for legs
1. Free squats
Benefits:
Mobilises hip, knee, and ankle joints
Activates quads and glutes
2. Lunge dips
Benefits:
Mobilises hips and knees
Stretches hip flexors and glutes
Activates quads and glutes
3. Bridges
Benefits:
Activates back muscles, glutes, and hamstrings
Stretches hip flexors
4. Good mornings or Romanian deadlifts
Benefits:
Stretches hamstrings
Activates hamstrings and glutes
5. Heel lifts + drops over step
Benefits:
Stretches your calf muscles
Mobilises your ankle joints
Activates your calf muscles
6. Leg swings forward and back
Benefits:
Stretches hamstrings and hip flexors
Mobilises your sciatic nerve and hip joint
Activates your hip flexors and glutes
7. Leg swings side-to-side
Benefits:
Stretches your inner thigh muscles (adductors) and outer glutes
Mobilises your hip joint
Activates your inner thigh muscles and outer glutes
Drawbacks of dynamic stretches
Dynamic stretches can tire your muscles out and decrease your performance if you do too many repetitions. There are currently no clear guidelines on what actually constitutes “too many”. It may very well depend on your level of fitness.
As a guideline, I would suggest that if you feel out of breath or tired after your warm-up, you have likely done too much.
What it doesn’t do
There is currently no evidence to suggest that dynamic stretches can decrease muscle soreness (DOMS) after exercise.
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About the Author
Maryke Louw is a chartered physiotherapist with more than 15 years' experience and a Masters Degree in Sports Injury Management. Follow her on LinkedIn or ResearchGate.