It’s a tale as old as time.
While doom-scrolling one night, you see an absolute specimen of a human performing some weird bouncy stretches they’re calling:
“The Stretch Routine that 10x My Run Times.”
The next day, you hop on the track and start trying some of these out. It feels weird at first, trying to bounce through your warmup like some rubber person.
It feels good. You’re getting some deep stretches in.
Then not so much…
Next thing you know, you’re holding onto your hamstring, cursing the @whoever influencer you got this stretch from.
Tough lesson learned.
There is no denying that stretching is critical in flexibility, performance, and injury prevention. People use many types of stretching techniques, and one that has been gaining popularity recently is ballistic stretching.
In this article, we will uncover the truth about ballistic stretching, where we will de-fog all the smoke and mirrors so you don’t end up with an unnecessary injury.
What is Ballistic Stretching?
Ballistic stretching rapidly uses force and momentum to stretch a muscle beyond its normal range of motion.
Unlike other stretching types, it uses the aid of the body's momentum to enhance the stretch further to achieve a position that would not be otherwise achievable.
At first glance, it seems quite similar to dynamic stretching; however, the difference is in the rapid movements and force of the stretch.
Though this form of stretching can be useful for some highly advanced and trained athletes, it is typically not recommended for the average person.
Types of Stretches: Static, Dynamic and Ballistic
Let’s get the full picture of all the stretch types so you can be equipped with the right information to make the best decision for your routine.
Static Stretching:
This form of stretching is the most common, holding a muscle at its farthest point for 15-60 seconds without bouncing or quick movements.
Static stretching lengthens the muscles and is good for flexibility. We recommend static stretching for a post-workout or end-of-day activity since it can reduce your power output if done before a high-intensity workout.[1]
Dynamic Stretching:
Dynamic stretching moves your joints and muscles through their full range of motion (ex., walking lunges, alternating knee-to-chest), making it ideal for warm-ups as it naturally increases blood flow and muscle temperature.
We recommend this type of stretching before sports or exercise, as it prepares muscles and joints without the risks of ballistic movements.
Ballistic Stretching:
Ballistic stretching pushes muscles beyond their normal range of motion by making fast, bouncy movements. Unlike dynamic stretching, it is forceful and less controlled, which makes it riskier for strains or tears in muscles and tendons.
Who Should Do Ballistic Stretching?
Even considering it dangerous, ballistic stretching has its place. It is useful for highly trained athletes, especially those who experience explosive movements or high rates of angular motion (e.g., sprinters, dancers, and martial artists).
These athletes are conditioned to withstand the high-speed physical forces at play and have developed sufficient strength and range of motion required for preventing injury.
However, even for athletes, we wouldn’t recommend it unless they have someone who knows what they are doing and is keeping an eye on the action so that only the appropriate muscle groups are being targeted.
This is for the best of the best, optimizing for the .1% or performance. So, if you are a casual athlete or a beginner, these tiny benefits are not worth the huge risks.
Dangers of Ballistic Stretching
The biggest risk regarding ballistic stretching is that it can lead to injury.
Risk of Muscle Strains:
Ballistic stretching overstretches the muscles at high speed which can cause muscle strains and tears. You have very limited control over how far a muscle is being stretched unlike static or dynamic stretching and it may promote an easy-to-learn bad habit of overstretching your muscles that can cause muscle tears.
Tendon damage
The bouncing and speedy movements put more stress on tendons such as the Achilles, which are less stretchable than muscles. Doing ballistic stretching in the same plane of motion repeatedly can lead to micro-tears or other types of tendon damage.[2]
Reflexive Muscle Contraction
There is a protective mechanism in our muscles if we stretch them too far called myotatic stretch reflex. The myotatic reflex contracts the muscle instead of stretching when we stretch too far. If left uncontrolled will blunt the precision of a stretch and can lead to injury.
Limited Control
Ballistic stretching utilizes rapid, jerky movements that are difficult to control if the muscles have not been correctly warmed up. The loss of control increases the chance of injury and decreases the effectiveness of the stretch.
Those TikToks showing weird, bouncy stretches don’t sound so good anymore, huh?
And that’s a good thing, especially if you’re a beginner or recreational athlete. The American Academy of Orthopaedic Surgeons and the American College of Sports Medicine have released warnings against using ballistic stretches.
Instead, static or dynamic stretching will be more helpful and safer for most individuals.
Benefits of Controlled Stretching Techniques
Unlike Ballistic stretching, static and dynamic stretches provide less risky benefits:
Increased Flexibility
Stretching regularly lengthens the muscles in your body, which can lead to less stiffness and greater movement ability.
Higher Performance
Dynamic stretching specifically, prepares the muscles for top-notch performance by getting more blood flow through them and helping update coordination.
Muscle relaxation
Stretching is a process by which tight, tense muscles are loosened up and muscle tension relieved; it is more effective after workouts.[3]
Ballistic Stretching Examples
Now if you’re dead set on trying ballistic stretches, at least do them right. Here are the examples that you may have seen in sports or online and how to do them properly:
Urban Rebounding
Instructions:
- Position: Stand on your feet shoulder-width apart and legs straight.
- Movement: tilt at the waist and touch your toes, then bounce up and down repeatedly. While you bounce, try to lower yourself more with every bounce.
To Minimize Risk of Injury:
- Warm-Up: Make you have done a proper warm-up before doing this otherwise there are chance of injury
- Controlled Movement: Bounce slowly and in a decent manner to avoid jerky movements. This will reduce stress on your lower back and hamstrings.
- Stretching Limits: Mark that point a boundary where you feel discomfort in while stretching as that will be your stretching limit.
Benefits:
- Hamstring Flexibility: Improves flexibility in the hamstrings and lower back muscles.
- Blood Flow: improves blood circulation in the lower extremity, preparing muscles for more intense activities.
2. Leg Swings
Instructions:
- Position: Stand on one leg, with support for balance if required.
- Movement: Swing the other leg to and from in a controlled, rapid motion. Keep your movement smooth and consistent, allowing the leg to gain its full range of motion.
To Minimize Risk of Injury:
- Balance: Engage your core to maintain balance and stability throughout the exercise.
- Controlled Range of Motion: Avoid swinging the leg too aggressively to prevent strain on the hip flexors and hamstrings.
- Warm-Up: Ensure your hips and hamstrings are properly warmed up before performing this exercise.
Benefits:
- Hip Mobility: Increases the range of motion in the hips, which can help with overall mobility and flexibility.
- Muscle Activation: Activates the hip flexors and hamstrings, preparing them for dynamic movements.
3. Arm Flings
Instructions:
- Position: Stand with feet shoulder-width apart, arms extended out to the sides or in front of you.
- Movement: Swing your arms in large circles or side-to-side across the chest. Perform the swings with a smooth, controlled motion.
To Minimize Risk of Injury:
- Warm-Up: Ensure your shoulders and arms are warmed up before starting to prevent strains.
- Range of Motion: Avoid overextending your arms or swinging too vigorously, which could strain the shoulder joints.
- Controlled Speed: Perform the arm swings at a moderate pace to maintain control and prevent sudden, jarring movements.
Benefits:
- Shoulder Flexibility: Improves flexibility and range of motion in the shoulders.
- Blood Flow: Increases circulation in the upper body, preparing the muscles for more strenuous activities.[4]
These stretches could be beneficial for elite athletes who want to enhance their range of motion to develop the necessary muscular elasticity for sports-specific needs.
Final Thoughts
While ballistic stretching can be good, it is only ideal for some individuals. Sure, some athletes use it as a boost to push their range of motion in for specific movements, but the increased risk of injury far outweighs the benefit for the average person.
At Plyogenix, we recommend static and dynamic stretching for most people looking to increase flexibility and enhance their physical performance.
If you have pain or injury during your stretches or your favorite activities, then consider getting checked by one of our licensed physical therapists, who will go through the entire recovery journey with you, from the first call to the final treatment. Don't hesitate to reach out and get a complimentary 15-minute consultation for anyone in the St. Petersburg area.
References
- Konard, A. (2017, oct 27). Effects of acute static, ballistic, and PNF stretching exercise on the muscle and tendon tissue properties. Scand J Med Sci Sports., 10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5479471/
- Konrad, A. (2014, july 1). Effects of ballistic stretching training on the properties of human muscle and tendon structures. journal of applied physiology, 117. Effects of ballistic stretching training on the properties of human muscle and tendon structures
- Kumar, K. (n.d.). A comparative study of static stretching versus ballistic stretching on the flexibility of the hamstring muscles of athletes. BMJ journal, 44(1).
- Fischer, S. J. (n.d.). Warm Up, Cool Down and Be Flexible - OrthoInfo - AAOS. OrthoInfo. Retrieved September 13, 2024, from https://orthoinfo.aaos.org/en/staying-healthy/warm-up-cool-down-and-be-flexible
- Stefanov, P. (n.d.). Ballistic Stretching: Definition, Examples, and Uses. Hevy Coach. Retrieved September 14, 2024, from https://hevycoach.com/glossary/ballistic-stretching/
