Static stretching duration needed to decrease passive stiffness of hamstring muscle-tendon unit

Abstract

Static stretching (SS) is widely used to decrease and retain the passive stiffness of the muscle-tendon unit in clinical and athletic settings. It is important to consider the minimum SS duration required to decrease the passive stiffness of the hamstring, from the perspective of injury prevention of the hamstring muscle. The purpose of this study was to investigate the time course of the effect of static stretching (SS) on passive stiffness of the hamstring and to clarify the minimum SS duration required to decrease the passive stiffness. Fifteen healthy males participated in this study. Fifteen healthy and non-athlete male volunteers participated in this study. SS of 60-s session was performed for five sessions with a 30-s rest between sessions. Passive stiffness was measured prior to SS (PRE) and immediately after each SS session to determine the minimum SS duration required to decrease the passive stiffness. The passive stiffness was calculated as the slope of the torque-angle curve corresponding to 50% of the final angle (Nm/°). Passive stiffness after 180, 240, and 300 s of SS was significantly lower than that at PRE. Our results showed that SS for >180 s is recommended to decrease the passive stiffness of the hamstring muscle.

The optimal duration of high-intensity static stretching in hamstrings

“…The effects of SS on muscle-tendon unit stiffness is affected by its duration [9,21] and intensity [7,8,22]. Matsuo et al [9] and Nakamura et al [21] examined the duration of SS needed to decrease muscle-tendon unit stiffness of hamstrings, and they showed that three minutes of SS was needed to decrease the stiffness. However, previous studies reported the duration of SS used as a part of a warm-up routine is approximately 20 seconds [1,23].…”

Comparison of the effects of static stretching on range of motion and jump height between quadriceps, hamstrings and triceps surae in collegiate basketball players

“…The present study showed that ROM increased without any difference between the muscles, while vertical jump height significantly decreased after SS of only the triceps surae. The effective duration of SS required to decrease passive properties differs between each muscle 9–11. Nakamura et al reported that SS for more than 2 min is effective in increasing the extensibility of the gastrocnemius muscle 10.…”

“…Nakamura et al reported that SS for more than 2 min is effective in increasing the extensibility of the gastrocnemius muscle 10. Matsuo et al 9 and Nakamura et al 11 reported that more than 3 min of SS is effective on decrement in passive stiffness of the hamstrings. To our best knowledge, the effective duration of SS for the quadriceps is unclear.…”

“…There is a high occurrence of muscle strain in the rectus femoris muscle, hamstrings and gastrocnemius muscle, which are the major extensor muscles of the lower extremities 7 8. Previous studies have also examined the effective duration of SS on these muscles,9–11 and reported that the effective methods of SS to increase flexibility differ depending on the targeted muscles, but there is no study comparing the effects of SS between the muscles.…”

“…Some previous studies reported that SS before sports activity should be avoided because jump performance decreased immediately after SS 12. Jumping is a movement that involves the lower limb extensor muscles in a co-ordinated manner 11. Some studies found that jump performance was decreased immediately after SS for the main lower extremity extensor muscles (quadriceps, hamstrings and triceps surae) 13 14.…”