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The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance

Year 2020, Volume: 5 Issue: 1, 27 - 34, 30.06.2020

Aydin Balcı , Mehmet Çelebi , Murat Zergeroğlu , Rüştü Güner

https://doi.org/10.25307/jssr.673481

Abstract

Different types of stretching exercises are utilized prior to physical exercises as a part of warming-up. The purpose of this study is to investigate the effects of the dynamic and static stretching exercises on ankle muscle strength and single-leg balance. Twenty healthy male participants, who were between 25 and 30 years old and did not have a previous ankle injury, were included in the study. This study is a cross-over designed study. Isokinetic ankle muscle strength tests and single-leg balance tests were applied to the participants after different intervention protocols (two intervention protocols and one control protocol) on 6 different days. With isokinetic testing, peak torque and average power were measured at 60/s and 120/s angular velocities. The tests were performed to the participants after static stretching, dynamic stretching and for a resting period without stretching. The order of stretching intervention was determined randomly. The Peak Torque results of the 120/s angular velocity isokinetic strength test after the dynamic stretching exercises were found significantly improved than those without stretching exercises (p<0.05). A significant difference was not determined in Average Power and Peak Torque at 60/s values (p>0.05). It was also shown that the dynamic stretching significantly enhanced the balance scores (p<0,05). In the current study, dynamic stretching exercises were found to have positive effects on isokinetic peak torque and balance scores. 

Keywords

Muscle Strength Postural Balance Static Stretching Dynamic Stretching

References

  • Beedle, B., Rytter, S. J., Healy, R. C. & Ward, T. R. (2008). Pretesting static and dynamic stretching does not affect maximal strength. The Journal of Strength & Conditioning Research, 22(6), 1838-1843. https://doi.org/10.1519/JSC.0b013e3181821bc9.
  • Beedle, B. B. & Mann, C. L. (2007). A Comparision of two warm-ups on joint range of motion. The Journal of Strength & Conditioning Research, 21(3), 776-779.
  • Behm, D. G., Bambury, A., Cahill, F. & Power, K. (2004). Effect of acute static stretching on force, balance, reaction time, and movement time. Medicine & Science in Sports & Exercise, 36(8), 1397-1402. https://doi.org/10.1249/01.MSS.0000135788.23012.5F.
  • 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.
  • Bradley, P. S., Olsen, P. D. & Portas, M. D. (2007). The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. Journal of Strength and Conditioning Research, 21(1), 223-226. https://doi.org/10.1519/R-21046.1.
  • Chatzopoulos, D., Galazoulas, C., Patikas, D. & Kotzamanidis, C. (2014). Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time. Journal of Sports Science & Medicine, 13(2), 403-409.
  • Christensen, B. K. & Nordstrom, B. J. (2008). The effects of proprioceptive neuromuscular facilitation and dynamic stretching techniques on vertical jump performance. The Journal of Strength & Conditioning Research, 22(6), 1826-1831. https://doi.org/10.1519/JSC.0b013e31817ae316.
  • Costa, P. B., Graves, B. S., Whitehurst, M. & Jacobs, P. L. (2009). The acute effects of different durations of static stretching on dynamic balance performance. The Journal of Strength & Conditioning Research, 23(1), 141-147. https://doi.org/10.1519/JSC.0b013e31818eb052.
  • Cramer, J. T., Housh, T. J., Coburn, J. W., Beck, T. W. & Johnson, G. O. (2006). Acute effects of static stretching on maximal eccentric torque production in women. Journal of Strength and Conditioning Research, 20(2), 354-358.
  • Cronin, J. & Sleivert, G. (2005). Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Medicine, 35(3), 213-234.
  • Di Giulio, I., Maganaris, C. N., Baltzopoulos, V. & Loram, I. D. (2009). The proprioceptive and agonist roles of gastrocnemius, soleus and tibialis anterior muscles in maintaining human upright posture. The Journal of Physiology, 587(10), 2399-2416. https://doi.org/10.1113/jphysiol.2009.168690.
  • Fletcher, I. M. & Anness, R. (2007). The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. Journal of Strength and Conditioning Research, 21(3), 784-787.
  • Fletcher, I. M. & Jones, B. (2004). The effect of different warm-up stretching protocols on 20 meters sprint performance in trained rugby union players. The Journal of Strength & Conditioning Research, 18(4), 885-888.
  • Franco, B. L., Signorelli, G. R., Trajano, G. S. & de Oliveira, C. G. (2008). Acute effects of different stretching exercises on muscular endurance. The Journal of Strength & Conditioning Research, 22(6), 1832-1837. https://doi.org/10.1519/JSC.0b013e31818218e1.
  • Gelen, E. (2010). Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. The Journal of Strength & Conditioning Research, 24(4), 950-956. https://doi.org/10.1519/JSC.0b013e3181cb703f.
  • Gribble, P. A., Tucker, W. S. & White, P. A. (2007). Time-of-day influences on static and dynamic postural control. Journal of Athletic Training, 42(1), 35-41.
  • Handrakis, J. P., Southard, V. N., Abreu, J. M., Aloisa, M., Doyen, M. R., Echevarria, L. M. & Douris, P. C. (2010). Static stretching does not impair performance in active middle-aged adults. The Journal of Strength & Conditioning Research, 24(3), 825-830. https://doi.org/10.1519/JSC.0b013e3181ad4f89.
  • Herda, T., Cramer, J. T., Ryan, E. D., McHugh, M. P. & Stout, J. R. (2008). Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. The Journal of Strength & Conditioning Research, 22(3), 809-817. https://doi.org/10.1519/JSC.0b013e31816a82ec.
  • Herda, T., Ryan, E., Costa, P., Walter, A., Hoge, K., Uribe, B. & Cramer, J. T. (2010). 4 Acute effects of passive stretching and vibration on the electromechanical delay and musculotendinous stiffness of the plantar flexors. Electromyography & Clinical Neurophysiology, 50(6), 277-288.
  • Hough, P. A., Ross, E. Z. & Howatson, G. (2009). Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. The Journal of Strength & Conditioning Research, 23(2), 507-512. https://doi.org/ 10.1519/JSC.0b013e31818cc65d.
  • Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine, 41(3), 221-232. https://doi.org/ 10.2165/11538560-000000000-00000.
  • Jaggers, J. R., Swank, A. M., Frost, K. L. & Lee, C. D. (2008). The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power. The Journal of Strength & Conditioning Research, 22(6), 1844-1849. https://doi.org/ 10.1519/JSC.0b013e3181854a3d.
  • Jeon, H.-S., Hwang, S. & Woo, Y.-K. (2013). The effect of ankle and knee immobilization on postural control during standing. The Knee, 20(6), 600-604. https://doi.org/ 10.1016/j.knee.2012.09.001.
  • Manoel, M. E., Harris-Love, M. O., Danoff, J. V. & Miller, T. A. (2008). Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. The Journal of Strength & Conditioning Research, 22(5), 1528-1534. https://doi.org/ 10.1519/JSC.0b013e31817b0433.
  • Molacek, Z. D., Conley, D. S., Evetovich, T. K. & Hinnerichs, K. R. (2010). Effects of low-and high-volume stretching on bench press performance in collegiate football players. The Journal of Strength & Conditioning Research, 24(3), 711-716. https://doi.org/ 10.1519/JSC.0b013e3181c7c242.
  • Nagano, A., Yoshioka, S., Hay, D. C., Himeno, R. & Fukashiro, S. (2006). Influence of vision and static stretch of the calf muscles on postural sway during quiet standing. Human Movement Science, 25(3), 422-434.
  • Sekir, U., Arabaci, R., Akova, B. & Kadagan, S. (2010). Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scandinavian Journal of Medicine & Science in Sports, 20(2), 268-281. https://doi.org/ 10.1111/j.1600-0838.2009.00923.x
  • Torres, E. M., Kraemer, W. J., Vingren, J. L., Volek, J. S., Hatfield, D. L., Spiering, B. A., . . . Anderson, J. M. (2008). Effects of stretching on upper-body muscular performance. The Journal of Strength & Conditioning Research, 22(4), 1279-1285. https://doi.org/ 10.1519/JSC.0b013e31816eb501.
  • Winke, M. R., Jones, N. B., Berger, C. G. & Yates, J. W. (2010). Moderate static stretching and torque production of the knee flexors. The Journal of Strength & Conditioning Research, 24(3), 706-710. https://doi.org/ 10.1519/JSC.0b013e3181c7c557.
  • Yaggie, J. A. & McGregor, S. J. (2002). Effects of isokinetic ankle fatigue on the maintenance of balance and postural limits. Archives of Physical Medicine and Rehabilitation, 83(2), 224-228.

The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance

Year 2020, Volume: 5 Issue: 1, 27 - 34, 30.06.2020

Aydin Balcı , Mehmet Çelebi , Murat Zergeroğlu , Rüştü Güner

https://doi.org/10.25307/jssr.673481

Abstract

Different types of stretching exercises are utilized prior to physical exercises as a part of warming-up. The purpose of this study is to investigate the effects of the dynamic and static stretching exercises on ankle muscle strength and single-leg balance. Twenty healthy male participants, who were between 25 and 30 years old and did not have a previous ankle injury, were included in the study. This study is a cross-over designed study. Isokinetic ankle muscle strength tests and single-leg balance tests were applied to the participants after different intervention protocols (two intervention protocols and one control protocol) on 6 different days. With isokinetic testing, peak torque and average power were measured at 60/s and 120/s angular velocities. The tests were performed to the participants after static stretching, dynamic stretching and for a resting period without stretching. The order of stretching intervention was determined randomly. The Peak Torque results of the 120/s angular velocity isokinetic strength test after the dynamic stretching exercises were found significantly improved than those without stretching exercises (p<0.05). A significant difference was not determined in Average Power and Peak Torque at 60/s values (p>0.05). It was also shown that the dynamic stretching significantly enhanced the balance scores (p<0,05). In the current study, dynamic stretching exercises were found to have positive effects on isokinetic peak torque and balance scores. 

Keywords

Muscle Strength Postural Balance Static Stretching Dynamic Stretching

References

  • Beedle, B., Rytter, S. J., Healy, R. C. & Ward, T. R. (2008). Pretesting static and dynamic stretching does not affect maximal strength. The Journal of Strength & Conditioning Research, 22(6), 1838-1843. https://doi.org/10.1519/JSC.0b013e3181821bc9.
  • Beedle, B. B. & Mann, C. L. (2007). A Comparision of two warm-ups on joint range of motion. The Journal of Strength & Conditioning Research, 21(3), 776-779.
  • Behm, D. G., Bambury, A., Cahill, F. & Power, K. (2004). Effect of acute static stretching on force, balance, reaction time, and movement time. Medicine & Science in Sports & Exercise, 36(8), 1397-1402. https://doi.org/10.1249/01.MSS.0000135788.23012.5F.
  • 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.
  • Bradley, P. S., Olsen, P. D. & Portas, M. D. (2007). The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. Journal of Strength and Conditioning Research, 21(1), 223-226. https://doi.org/10.1519/R-21046.1.
  • Chatzopoulos, D., Galazoulas, C., Patikas, D. & Kotzamanidis, C. (2014). Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time. Journal of Sports Science & Medicine, 13(2), 403-409.
  • Christensen, B. K. & Nordstrom, B. J. (2008). The effects of proprioceptive neuromuscular facilitation and dynamic stretching techniques on vertical jump performance. The Journal of Strength & Conditioning Research, 22(6), 1826-1831. https://doi.org/10.1519/JSC.0b013e31817ae316.
  • Costa, P. B., Graves, B. S., Whitehurst, M. & Jacobs, P. L. (2009). The acute effects of different durations of static stretching on dynamic balance performance. The Journal of Strength & Conditioning Research, 23(1), 141-147. https://doi.org/10.1519/JSC.0b013e31818eb052.
  • Cramer, J. T., Housh, T. J., Coburn, J. W., Beck, T. W. & Johnson, G. O. (2006). Acute effects of static stretching on maximal eccentric torque production in women. Journal of Strength and Conditioning Research, 20(2), 354-358.
  • Cronin, J. & Sleivert, G. (2005). Challenges in understanding the influence of maximal power training on improving athletic performance. Sports Medicine, 35(3), 213-234.
  • Di Giulio, I., Maganaris, C. N., Baltzopoulos, V. & Loram, I. D. (2009). The proprioceptive and agonist roles of gastrocnemius, soleus and tibialis anterior muscles in maintaining human upright posture. The Journal of Physiology, 587(10), 2399-2416. https://doi.org/10.1113/jphysiol.2009.168690.
  • Fletcher, I. M. & Anness, R. (2007). The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. Journal of Strength and Conditioning Research, 21(3), 784-787.
  • Fletcher, I. M. & Jones, B. (2004). The effect of different warm-up stretching protocols on 20 meters sprint performance in trained rugby union players. The Journal of Strength & Conditioning Research, 18(4), 885-888.
  • Franco, B. L., Signorelli, G. R., Trajano, G. S. & de Oliveira, C. G. (2008). Acute effects of different stretching exercises on muscular endurance. The Journal of Strength & Conditioning Research, 22(6), 1832-1837. https://doi.org/10.1519/JSC.0b013e31818218e1.
  • Gelen, E. (2010). Acute effects of different warm-up methods on sprint, slalom dribbling, and penalty kick performance in soccer players. The Journal of Strength & Conditioning Research, 24(4), 950-956. https://doi.org/10.1519/JSC.0b013e3181cb703f.
  • Gribble, P. A., Tucker, W. S. & White, P. A. (2007). Time-of-day influences on static and dynamic postural control. Journal of Athletic Training, 42(1), 35-41.
  • Handrakis, J. P., Southard, V. N., Abreu, J. M., Aloisa, M., Doyen, M. R., Echevarria, L. M. & Douris, P. C. (2010). Static stretching does not impair performance in active middle-aged adults. The Journal of Strength & Conditioning Research, 24(3), 825-830. https://doi.org/10.1519/JSC.0b013e3181ad4f89.
  • Herda, T., Cramer, J. T., Ryan, E. D., McHugh, M. P. & Stout, J. R. (2008). Acute effects of static versus dynamic stretching on isometric peak torque, electromyography, and mechanomyography of the biceps femoris muscle. The Journal of Strength & Conditioning Research, 22(3), 809-817. https://doi.org/10.1519/JSC.0b013e31816a82ec.
  • Herda, T., Ryan, E., Costa, P., Walter, A., Hoge, K., Uribe, B. & Cramer, J. T. (2010). 4 Acute effects of passive stretching and vibration on the electromechanical delay and musculotendinous stiffness of the plantar flexors. Electromyography & Clinical Neurophysiology, 50(6), 277-288.
  • Hough, P. A., Ross, E. Z. & Howatson, G. (2009). Effects of dynamic and static stretching on vertical jump performance and electromyographic activity. The Journal of Strength & Conditioning Research, 23(2), 507-512. https://doi.org/ 10.1519/JSC.0b013e31818cc65d.
  • Hrysomallis, C. (2011). Balance ability and athletic performance. Sports Medicine, 41(3), 221-232. https://doi.org/ 10.2165/11538560-000000000-00000.
  • Jaggers, J. R., Swank, A. M., Frost, K. L. & Lee, C. D. (2008). The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power. The Journal of Strength & Conditioning Research, 22(6), 1844-1849. https://doi.org/ 10.1519/JSC.0b013e3181854a3d.
  • Jeon, H.-S., Hwang, S. & Woo, Y.-K. (2013). The effect of ankle and knee immobilization on postural control during standing. The Knee, 20(6), 600-604. https://doi.org/ 10.1016/j.knee.2012.09.001.
  • Manoel, M. E., Harris-Love, M. O., Danoff, J. V. & Miller, T. A. (2008). Acute effects of static, dynamic, and proprioceptive neuromuscular facilitation stretching on muscle power in women. The Journal of Strength & Conditioning Research, 22(5), 1528-1534. https://doi.org/ 10.1519/JSC.0b013e31817b0433.
  • Molacek, Z. D., Conley, D. S., Evetovich, T. K. & Hinnerichs, K. R. (2010). Effects of low-and high-volume stretching on bench press performance in collegiate football players. The Journal of Strength & Conditioning Research, 24(3), 711-716. https://doi.org/ 10.1519/JSC.0b013e3181c7c242.
  • Nagano, A., Yoshioka, S., Hay, D. C., Himeno, R. & Fukashiro, S. (2006). Influence of vision and static stretch of the calf muscles on postural sway during quiet standing. Human Movement Science, 25(3), 422-434.
  • Sekir, U., Arabaci, R., Akova, B. & Kadagan, S. (2010). Acute effects of static and dynamic stretching on leg flexor and extensor isokinetic strength in elite women athletes. Scandinavian Journal of Medicine & Science in Sports, 20(2), 268-281. https://doi.org/ 10.1111/j.1600-0838.2009.00923.x
  • Torres, E. M., Kraemer, W. J., Vingren, J. L., Volek, J. S., Hatfield, D. L., Spiering, B. A., . . . Anderson, J. M. (2008). Effects of stretching on upper-body muscular performance. The Journal of Strength & Conditioning Research, 22(4), 1279-1285. https://doi.org/ 10.1519/JSC.0b013e31816eb501.
  • Winke, M. R., Jones, N. B., Berger, C. G. & Yates, J. W. (2010). Moderate static stretching and torque production of the knee flexors. The Journal of Strength & Conditioning Research, 24(3), 706-710. https://doi.org/ 10.1519/JSC.0b013e3181c7c557.
  • Yaggie, J. A. & McGregor, S. J. (2002). Effects of isokinetic ankle fatigue on the maintenance of balance and postural limits. Archives of Physical Medicine and Rehabilitation, 83(2), 224-228.
There are 30 citations in total.

Details

Primary Language English
Subjects Sports Medicine
Journal Section Original Article
Authors

Aydin Balcı 0000-0002-9072-3397

Mehmet Çelebi 0000-0003-0581-6837

Murat Zergeroğlu 0000-0002-5151-1375

Rüştü Güner 0000-0002-3473-346X

Publication Date June 30, 2020
Acceptance Date March 25, 2020
Published in Issue Year 2020 Volume: 5 Issue: 1

Cite

APA Balcı, A., Çelebi, M., Zergeroğlu, M., Güner, R. (2020). The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance. Spor Bilimleri Araştırmaları Dergisi, 5(1), 27-34. https://doi.org/10.25307/jssr.673481
AMA Balcı A, Çelebi M, Zergeroğlu M, Güner R. The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance. JSSR. June 2020;5(1):27-34. doi:10.25307/jssr.673481
Chicago Balcı, Aydin, Mehmet Çelebi, Murat Zergeroğlu, and Rüştü Güner. “The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance”. Spor Bilimleri Araştırmaları Dergisi 5, no. 1 (June 2020): 27-34. https://doi.org/10.25307/jssr.673481.
EndNote Balcı A, Çelebi M, Zergeroğlu M, Güner R (June 1, 2020) The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance. Spor Bilimleri Araştırmaları Dergisi 5 1 27–34.
IEEE A. Balcı, M. Çelebi, M. Zergeroğlu, and R. Güner, “The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance”, JSSR, vol. 5, no. 1, pp. 27–34, 2020, doi: 10.25307/jssr.673481.
ISNAD Balcı, Aydin et al. “The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance”. Spor Bilimleri Araştırmaları Dergisi 5/1 (June 2020), 27-34. https://doi.org/10.25307/jssr.673481.
JAMA Balcı A, Çelebi M, Zergeroğlu M, Güner R. The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance. JSSR. 2020;5:27–34.
MLA Balcı, Aydin et al. “The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance”. Spor Bilimleri Araştırmaları Dergisi, vol. 5, no. 1, 2020, pp. 27-34, doi:10.25307/jssr.673481.
Vancouver Balcı A, Çelebi M, Zergeroğlu M, Güner R. The Effects of Static and Dynamic Stretching Exercises on Ankle Muscle Strength and Balance. JSSR. 2020;5(1):27-34.
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