Comment Active vs. Static (Score 1) 339
This should be old news, but seems to be arcane knowledge for most people.
I coach runners and have worked at a camp for HS XC runners about 20 years. Back in the day, we had a lot of overuse injuries over the course of a week of 2-3 daily runs, with lots of hills. About 16 years ago, Jim Wharton (aistretch.com) introduced us to his active-isolated stretching methods. The injury rate went down 95% that first year and has remained at the same level ever since. It is truly miraculous in helping prevent and rehabilitate injuries. I've been running for almost 40 years, and no longer suffer from the chronic injuries I would always incur as a youth.
1) Never hold a stretch near the limit of your range of motion for more than a second or two.
2) Manipulate the exercising limb with the muscle which is antagonistic to the one you're trying to stretch - if you contract a muscle, its antagonist will automatically relax, allowing a fuller stretch. You can assist slightly at the end of the stretch for a greater range of motion (we use ropes). This also strengthens the contracting muscle and helps the stretch be part of your active warmup.
3) Try to relax all other muscles so they don't interfere.
Proper stretching does indeed warm up your muscles, lubricates your joints, and keeps you healthy so you can train more and kick butt.
Thanks Jim, for teaching me the fountain of youth and helping thousands of athletes succeed.