How to Use Assisted Stretching for Better Athletic Performance

 You’ve finished a brutal workout or a tough training session, and your body feels it. The tightness, the sluggishness, the dread of post-workout soreness - we’ve all been there. What if I told you there's a way to not only mitigate that feeling but also actively improve your athletic performance, make your recovery smoother, and reduce your risk of injury? It’s not a secret supplement or a new high-tech gadget; it’s a time-tested, expertly guided technique: assisted stretching.

This practice is gaining serious traction among athletes of all levels, from weekend warriors to elite professionals. Assisted stretching goes beyond what you can achieve on your own, offering a deeper, more effective stretch that can unlock new levels of mobility, power, and resilience. But what exactly is it, and how can it become a game-changer for you? Let's find out.

What is Assisted Stretching and How Does it Help Athletic Performance?

Assisted stretching is a type of flexibility training where a trained professional or partner helps you achieve and hold stretches that might be difficult to perform on your own. Unlike solo stretching, where you rely on your own strength and body weight, assisted stretching uses an external force to gently guide your muscles into a deeper range of motion. This allows for a more targeted and effective stretch, particularly for larger muscle groups and those hard-to-reach areas.

The benefits of incorporating assisted stretching for athletes are far-reaching. At its core, it's about improving the body’s fundamental mechanics. By increasing your flexibility and range of motion (ROM), you enable your muscles to work more efficiently, which can translate into better form and power during your sport. Think of a runner with a greater hip extension, a footballer with a wider range of motion for a powerful kick, or a weightlifter with improved shoulder mobility for overhead lifts. A randomised controlled trial published in the European Journal of Applied Physiology found that dynamic stretching, often incorporated into assisted stretching protocols, could improve athletic performance markers like sprint times (Fletcher & Jones, 2010). Another study by Loughran et al. (2017) found that when static stretching was followed by dynamic stretching, sprint performance and jump performance improved significantly.

The Role of Flexibility in Sports

Flexibility, often measured by the range of motion in a joint, is a key component of fitness, alongside strength, power, and endurance. For athletes, it’s not just about touching your toes. It’s about the freedom of movement required to perform sport-specific actions safely and effectively. A limited range of motion can restrict your ability to generate force, leading to compensation patterns that increase the risk of injury. Assisted stretching is a highly effective way to improve this flexibility, helping to unlock your full athletic potential.

 

The Benefits of Assisted Stretching for Athletes

When you're an athlete, every edge counts. And while you might be meticulous about your training, nutrition, and sleep, ignoring flexibility could be holding you back. This is where professional assisted stretching sessions come into play, offering a host of benefits that can directly impact your performance.

Injury Prevention Stretching

One of the most compelling reasons to embrace assisted stretching is its potential to reduce the risk of certain sports injuries. By improving flexibility and addressing muscle imbalances, you can lessen the strain on joints, tendons, and ligaments. For instance, tight hamstrings can put extra stress on your lower back and knees, while restricted hip flexors might lead to poor running form. A thorough, targeted stretching routine can help address these issues before they become a problem. Research has shown that stretching can be an important part of a comprehensive injury prevention programme for athletes (McHugh & Cosgrave, 2010).

Enhanced Recovery Stretch

Ever feel like your muscles are screaming for relief after a tough session? Post-exercise soreness, or Delayed Onset Muscle Soreness (DOMS), is a familiar foe for many athletes. Assisted stretching can play a vital role in post-exercise recovery. By gently lengthening muscles and improving blood flow to the targeted area, it may help to flush out metabolic waste products and reduce muscle tension. This can lead to a quicker recovery time, allowing you to get back to training sooner and with less discomfort.

How Does Assisted Stretching Improve Flexibility and Range of Motion?

The key lies in the principle of neuromuscular inhibition. Your muscles have stretch receptors that, when stretched too far, trigger a protective reflex to contract, preventing injury. A skilled practitioner of assisted stretching understands how to work with this reflex. By using techniques like Proprioceptive Neuromuscular Facilitation (PNF), they can get past this protective barrier, allowing the muscle to safely lengthen beyond what you could achieve on your own. This leads to lasting improvements in flexibility and a greater range of motion. The evidence-based practice of PNF, which combines both active and passive stretching, has been widely studied and shown to be an effective method for increasing hamstring flexibility (Hindle et al., 2012).

Assisted Stretching vs. Solo Stretching: A Comparison

Both solo stretching and assisted stretching have their place in an athlete's routine, but they serve different purposes. While solo stretching is perfect for daily maintenance and warm-ups, assisted stretching offers a more in-depth, targeted approach.

Feature	Solo Stretching (Static)	Assisted Stretching
Control	Full control by the individual.	Control shared with a professional.
Depth of Stretch	Limited by individual's flexibility and pain tolerance.	Deeper, more targeted stretch achieved with external force.
Effectiveness	Good for general maintenance and warm-ups.	Highly effective for significant flexibility gains and correcting imbalances.
Technique	Self-guided, often less precise.	Guided by an expert who understands biomechanics.
Recovery	Aids in general muscle relaxation.	Can be more effective for reducing muscle soreness and improving circulation.
Cost	Free.	Involves a professional fee.

 

As you can see, they aren't mutually exclusive. Think of solo stretching as a daily habit and assisted stretching as a powerful tool you bring out when you need to make serious improvements. A professional can also spot areas of tightness you might not even be aware of, which is a major advantage. To get a feel for what’s possible, a good place to start your research is by looking at professional services and their approach to assisted stretching for athletes, which you can find on websites like StretchMasters®.

When to Incorporate Assisted Stretching into Your Training

Timing is everything in sports, and that’s also true for stretching. When you perform your stretches can make a big difference in the results you get. Here are some related commonly asked questions;

Should I Warm Up Before Doing Assisted Stretching?

Yes, absolutely. A proper warm-up is crucial before any stretching, especially an intensive one like assisted stretching. A warm-up, which should include some light cardio or dynamic movements, increases blood flow to the muscles, raising their temperature and making them more pliable. Stretching cold muscles can be less effective and may increase the risk of injury. A good assisted stretching warm-up might involve a brisk walk, a light jog, or some sport-specific drills to get the blood pumping. This prepares your body for the deeper work that's about to happen.

How Soon After Workouts Should I Do Assisted Stretching for Optimal Recovery?

The window for post-workout stretching is a sweet spot for recovery. While some people stretch immediately after exercise, others wait a little while. The most effective time for a post-workout assisted stretch is when your muscles are still warm and pliable, typically within an hour or so of finishing your activity. This is when the tissues are most receptive to lengthening and when stretching can be most effective at helping with muscle soreness. An enhanced recovery stretch during this period can help to reset your muscles to their pre-exercise length, aiding in the recovery process.

 

Practical FAQs on Assisted Stretching for Athletes

Let's address some of the most common questions that athletes have about incorporating this powerful technique into their routine.

How Often Should Athletes Get Assisted Stretching Sessions?

The ideal frequency for assisted stretching sessions depends on several factors, including your sport, training volume, and individual needs. For many athletes, a weekly or bi-weekly session can be incredibly beneficial. Think of it as a tune-up for your body. A consistent schedule can help you maintain improvements in flexibility and mobility, and address any new tight spots that pop up from training. For those in an intensive training block or recovering from a mild injury, more frequent sessions might be recommended. This is where a professional can provide an individualized performance-based stretch routine.

Can Assisted Stretching Prevent Sports Injuries?

While no single method can guarantee injury prevention, incorporating assisted stretching into your routine can be a proactive and effective strategy. By increasing your range of motion, improving muscle balance, and addressing areas of tightness, you reduce the physical stressors that can lead to injury. It’s part of a holistic approach to athletic health that also includes proper warm-ups, cool-downs, strength training, and rest.

Is Assisted Stretching Suitable for All Types of Athletes and Sports?

Yes, absolutely. From runners and swimmers to weightlifters and footballers, almost every athlete can benefit from improved flexibility and mobility. The specific stretches and techniques will be tailored to the demands of your sport. For a footballer, the focus might be on hip and groin flexibility, while a swimmer might benefit from improved shoulder mobility. A skilled professional will be able to design a stretching for sport-specific performance programme that’s perfect for you.

What are Common Mistakes to Avoid During Assisted Stretching for Sports?

The biggest mistake is pushing too far, too fast. Stretching should never be painful. While you might feel some tension, it should always be a manageable, comfortable stretch. Communication is key. You should always tell your practitioner if you feel any sharp pain. Another mistake is forgetting the importance of breathing. Deep, controlled breathing helps your muscles relax, allowing for a deeper and more effective stretch. Lastly, not staying consistent can also be a mistake; like any form of training, the benefits of assisted stretching are best seen with a regular routine.

 

Delving Deeper: The Science Behind the Stretch

For those of you who appreciate the nitty-gritty details, let's take a closer look at the mechanisms that make assisted stretching so effective.

Proprioceptive Neuromuscular Facilitation (PNF)

PNF is a core technique often used in assisted stretching. It involves a sequence of contracting and relaxing a muscle to achieve a greater stretch. A common PNF technique involves stretching a muscle (e.g., the hamstring), then having the athlete contract that muscle against resistance for a few seconds, followed by a deeper stretch. This 'contract-relax' cycle tricks the nervous system into allowing the muscle to lengthen further than it normally would. Research has consistently demonstrated the effectiveness of PNF stretching for improving flexibility (Hindle et al., 2012). This is a great example of how dynamic assisted stretching can leverage the body's own biology to achieve better results.

The Fascial System

Beyond just muscles, assisted stretching also addresses the fascial system. Fascia is the connective tissue that surrounds and supports your muscles, organs, and bones. When this tissue becomes tight or restricted, it can limit your movement and cause pain. Assisted stretching, especially with techniques like fascia release for athletes, can help to release these restrictions, improving overall mobility and reducing tension throughout the body. For more information on techniques like this, you can visit resources like the StretchMasters®blog, which provides in-depth articles on various stretching methods and their benefits.

Conclusion

Incorporating assisted stretching into your athletic training can be a genuine game-changer. It’s more than just a quick post-workout routine; it's a strategic approach to enhancing your physical capabilities, reducing the risk of injury, and speeding up your recovery. By leveraging the expertise of a professional, you can achieve a depth of flexibility and mobility that's simply not possible on your own.

Remember, athletic greatness is built on a foundation of solid fundamentals, and few things are more fundamental than how your body moves. By investing in professional assisted stretching sessions for sports, you're investing in your longevity as an athlete and in your ability to perform at your very best.

Ready to take your performance to the next level? Head over to the StretchMasters®blog for more insights and resources on how to optimise your training and recovery. Our articles on the benefits of stretching for runners and how to achieve better mobility are great places to start.

 

Related Blog Posts:

The Top 5Assisted Stretching Mistakes to Avoid

How toIncorporate Assisted Stretching into Your Daily Routine

Howto Use Assisted Stretching for Better Sleep: Your Guide to Deeper Rest

References

Fletcher, I. M. (2010). The effect of different dynamic stretch velocities on jump performance. European Journal of Applied Physiology, 109(3), 491–498. https://doi.org/10.1007/s00421-010-1386-x

Hindle, K., Whitcomb, T., Briggs, W., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of Human Kinetics, 31, 105-113. https://pubmed.ncbi.nlm.nih.gov/23487249/

McHugh, M. P., & Cosgrave, C. H. (2010). To stretch or not to stretch: The role of stretching in injury prevention and performance. Scandinavian Journal of Medicine & Science in Sports, 20(2), 169-181. https://doi.org/10.1111/j.1600-0838.2009.01058.x

Loughran, M., Glasgow, P., Bleakley, C., & McVeigh, J. (2017). The effects of a combined static–dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial. Physical Therapy in Sport, 23, 57–63. https://doi.org/10.1016/j.ptsp.2016.11.006

Disclaimer:

The content on this blog is provided for general information and wellness purposes only. It should not be considered medical advice, diagnosis, or treatment. StretchMasters® services, including assisted stretching, are intended to support overall wellbeing and are not a substitute for professional healthcare guidance. While reasonable care has been taken in preparing and verifying the information presented in this blog, StretchMasters® makes no claims, representations, or guarantees regarding its completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. This content is intended for general informational purposes only and is not a scientific article. Inconsistencies, inaccuracies, or errors - including in paraphrasing and citation - may be present. Any reliance you place on such information is therefore strictly at your own risk. We strive to ensure that all information is accurate and up to date; however, due to the evolving nature of health research, we cannot guarantee that all content reflects the latest evidence. Additionally, external links shared in blog posts may change, be updated, or become inactive over time without notice. Always consult with a qualified medical professional before starting any new therapy, especially if you have existing health conditions. StretchMasters®, its parent company Skuil Ltd, and affiliated clinics accept no liability for decisions made or outcomes based on this content. Opinions expressed in individual blog posts are those of the authors and do not necessarily reflect the views or policies of StretchMasters® or its subsidiaries. Any reference to third-party organisations, websites, services, or products is not an endorsement.