## Pubmed

[Optimising the Dose of Static Stretching to Improve Flexibility: A Systematic Review, Meta-analysis and Multivariate Meta-regression](https://pubmed.ncbi.nlm.nih.gov/39614059/) (Nov, 2024)

Static stretching improves flexibility in adults, with no additional benefit observed beyond 4 min per session (acute) or 10 min per week. (chronic)

Intensity, frequency, age, sex and training status do not influence improvements in flexibility.

[Long-term static stretching can decrease muscle stiffness: A systematic review and meta-analysis](https://pubmed.ncbi.nlm.nih.gov/37231582/) (May 2023)

Static stretching training significantly reduces muscle stiffness, but this effect was not influenced by sex, the method of stiffness assessment, or the total duration of stretching.

[Acute and Long-Term Effects of Static Stretching on Muscle-Tendon Unit Stiffness: A Systematic Review and Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/37711702/) (Sep 2023)

Acute static stretching significantly decreases muscle-tendon unit stiffness (MTS), and this effect is related to stretching duration, while long-term static stretching showed only a non-significant tendency towards decreased MTS, with no relationship to duration, sex, or muscle group.

[Acute effects of static stretching on passive stiffness in older adults: A systematic review and meta-analysis
](https://pubmed.ncbi.nlm.nih.gov/37951029/) (Feb 2024)

Static stretching significantly decreases passive stiffness in older adults, and this effect is of a similar magnitude to that observed in young adults.

[Improvements in Flexibility Depend on Stretching Duration](https://pmc.ncbi.nlm.nih.gov/articles/PMC10124737/) (Jan 2023)

While daily stretching from 10 to 60 minutes improves range of motion, longer durations don't proportionally increase benefits, suggesting an optimal stretching time likely exists and may be less than ten minutes. Factors like stretching intensity, existing flexibility, and the stretching method itself also significantly impact results, and the study's use of a long (60-minute) daily stretching duration, while perhaps impractical, helps establish a dose-response relationship between stretching time and flexibility adaptations.

[Static Stretch Training versus Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis](https://pubmed.ncbi.nlm.nih.gov/38760635/) (Sep 2024)

Both methods significantly improved ROM, but static stretching was more effective than foam rolling when the intervention period was 4 weeks or less; otherwise, there were no significant differences between the two.

[Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis](https://pubmed.ncbi.nlm.nih.gov/37301370/) (Mar 2024)

Stretch training significantly increases ROM, with proprioceptive neuromuscular facilitation (PNF) and static stretching being more effective than ballistic/dynamic stretching, and females experiencing greater ROM gains than males; however other factors like the intensity or the amount of stretching did not greatly influence ROM improvements.

## Static Stretching vs. Massage Guns

| Feature | Static Stretching | Massage Gun (Percussive Therapy) |
| ----------------- | ------------------------------------------ | ---------------------------------------------- |
| **Mechanism** | Viscoelastic deformation, neuromuscular relaxation, increased stretch tolerance | Increased blood flow, reduced muscle tension, neuromuscular effects, thixotropy, pain modulation |
| **Short-term ROM** | Increase | Increase (often comparable or greater) |
| **Long-term ROM** | Increase (well-established) | Potential increase (less well-established) |
| **Performance** | *Decreases* pre-workout | May *increase* or have no negative effect pre-workout |
| **Equipment** | None | Massage gun |
| **Cost** | Free | Expensive |
| **Ease of Use** | Easy | Moderately easy (requires learning proper technique) |
| **Injury Risk** | Low (with proper technique) | Moderate (if used incorrectly) |
| **Research** | Extensive | Growing, but less than static stretching |
| **Pain** |Can be uncomfortable | Generally less uncomfortable |

Both static stretching and massage guns can be effective for improving flexibility and range of motion.

* **Static stretching** is a well-established, low-cost method with proven long-term benefits, but it can temporarily decrease muscle performance if done before exercise. It's best used *after* exercise or as a separate mobility session.
* **Massage guns** offer a potentially faster and less uncomfortable way to improve ROM, and they may be better suited for pre-workout use. However, they require an investment, and more research is needed on their long-term effects. They are excellent for targeted muscle work and recovery.

The best approach often involves incorporating *both* techniques into a comprehensive mobility program. Dynamic stretching is also crucial for pre-workout warm-ups. The specific choice of method depends on individual needs, preferences, goals, and the context (e.g., pre-workout, post-workout, general mobility). Consulting with a physical therapist, athletic trainer, or other qualified healthcare professional can help determine the most appropriate strategies.

## Stretches

These are the *best* stretches for hamstrings and ankle dorsiflexion, given limited time. Here's a breakdown, prioritizing stretches that hit multiple targets and are easy to incorporate:

**I. Key Principles (Before We Get to the Stretches):**

* **Warm-up First:** *Always* do a light warm-up before stretching. This could be 5 minutes of light cardio (walking, marching in place, light jogging) and some dynamic stretches (leg swings, ankle circles). Never stretch cold muscles.
* **Hold Time & Reps:** For static stretches (holding a position), aim for **30-60 seconds**, and repeat **2-3 times** for each stretch. Don't bounce – hold the stretch steadily. For dynamic stretches, aim for 10-15 repetitions.
* **Breathe:** Deep, controlled breathing helps relax the muscles and improves the stretch. Exhale as you move into the stretch.
* **Listen to Your Body:** Stretch to the point of mild tension, *not* pain. Sharp or shooting pain is a sign to back off.
* **Consistency is King:** Even 5-10 minutes of focused stretching *daily* is far more effective than an hour once a week.
* **Active vs. Passive Stretching:** For the purpose of increasing range of motion, active or dynamic stretches are recommended.

**II. The Best Stretches (Prioritized for Efficiency):**

Since you are short on time, these are selected to maximize results in minimal time, hitting both hamstrings and dorsiflexion:

1. **Standing Hamstring Stretch with Dorsiflexion (Dynamic):**

* **How to do it:**
* Stand facing a wall or sturdy chair for balance.
* Place one heel on a slightly elevated surface (a step, a curb, a thick book – a few inches is enough). Keep your leg straight.
* Keep your toes pointed *up* towards your shin (this is the dorsiflexion part).
* Hinge at your hips (not your waist), keeping your back straight, and lean forward until you feel a stretch in the back of your thigh (hamstring).
* Actively pull your toes up, hold for a second, then point the toe, repeating for 10-15 repetitions.
* Switch legs.
* **Why it's great:** This combines hamstring stretch with active dorsiflexion. The elevated surface intensifies the stretch. The straight back ensures you're targeting the hamstrings, not just rounding your spine. The active motion improves range of motion.


2. **Downward-Facing Dog (with modifications):**

* **How to do it:**
* Start on your hands and knees, hands shoulder-width apart, knees hip-width apart.
* Tuck your toes and lift your hips up and back, forming an inverted "V" shape with your body.
* Try to straighten your legs (it's okay if your heels don't touch the ground), and press your chest towards your thighs.
* **Modification 1 (Dorsiflexion Focus):** Pedal your feet, bending one knee and pressing the opposite heel towards the floor, alternating sides. This emphasizes the dorsiflexion.
* **Modification 2 (Hamstring Focus):** Once in the pose, keep both heels pressing down (as much as possible) and hold, focusing on lengthening the hamstrings.
* Alternate between modification 1 and 2.
* **Why it's great:** This classic yoga pose stretches the entire posterior chain (hamstrings, calves, back). The modifications allow you to target either dorsiflexion or hamstrings more specifically.


3. **Standing Calf Stretch (Wall Stretch):**

* **How to do it:**
* Stand facing a wall, arms extended, hands on the wall at shoulder height.
* Step one foot back, keeping that leg straight and your heel on the ground.
* Bend your front knee and lean into the wall until you feel a stretch in your calf (of the back leg).
* **Modification 1 (Gastrocnemius):** Keep the back leg straight.
* **Modification 2 (Soleus):** Slightly bend the back knee. This targets the soleus muscle, which is deeper and also crucial for dorsiflexion.
* Hold each modification for 30-60 seconds.
* **Why it's great:** Tight calves directly limit dorsiflexion. This stretch targets both the gastrocnemius and soleus muscles, which are essential for ankle mobility.


4. **Seated Hamstring Stretch (Towel Stretch - Dynamic):**

* **How to do it:**
* Sit on the floor with your legs extended in front of you.
* Loop a towel (or resistance band) around the ball of one foot, holding the ends of the towel in your hands.
* Keep your back straight and hinge at your hips, pulling gently on the towel to bring your torso towards your leg.
* Actively pull the toes toward you, and slowly point them away. Repeat 10-15 times.
* Switch legs.
* **Why it's great:** This provides a good hamstring stretch and allows for controlled movement. The towel helps maintain proper form and deepen the stretch. The active toe movements improve range of motion.


**III. Sample Routine (10-15 minutes):**

1. **Warm-up:** 5 minutes (light cardio and dynamic stretches).
2. **Standing Hamstring Stretch with Dorsiflexion:** 2-3 reps per leg, 10-15 active movements.
3. **Downward-Facing Dog (with modifications):** Hold for 30-60 seconds, alternating between modifications.
4. **Standing Calf Stretch (Wall Stretch):** 2-3 reps per leg, 30-60 seconds hold for each modification (straight and bent knee).
5. **Seated Hamstring Stretch (Towel Stretch):** 2-3 reps per leg, 10-15 active movements.
6. **Cool Down**: Walk around, and do some gentle ankle and leg movements.

**IV. Important Considerations:**

* **Neurological Tightness:** Sometimes, hamstring "tightness" is actually due to nerve tension, not muscle shortness. If you feel a strong pulling sensation down your leg, especially behind the knee, consult a physical therapist. They can assess if you have nerve tension and provide specific exercises.
* **Ankle Injuries:** If you have a history of ankle sprains or other injuries, be extra cautious and consult a physical therapist before starting a new stretching routine.
* **Progress Gradually:** Don't force your body into positions it's not ready for. Increase the intensity and duration of your stretches gradually over time.
* **Foam Rolling (Optional):** If you have a foam roller, using it on your hamstrings and calves *before* stretching can help release muscle tension and improve flexibility. But, stretching is still crucial.

This routine prioritizes stretches that work both areas and are time-efficient. Remember to listen to your body, be consistent, and consider consulting a professional if you have any concerns. Good luck!