Physio Edge podcast with David Pope 169. Beyond stretching: How to create lasting flexibility. Physio Edge Running repairs podcast with Tom Goom
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Mar 29, 2025 In this engaging discussion, Tom Goom, a UK-based physiotherapist specializing in running injuries, reveals why static stretching isn’t the answer for lasting flexibility. He shares insights on the importance of muscle fascicle length and introduces eccentric loading as a game changer for flexibility and injury prevention. The conversation covers effective exercises, such as the Nordic hamstring curl, and strategies to maintain flexibility gains over time. Health professionals will find plenty of practical, research-backed tips for enhancing athlete performance!
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Fascicle Length & Hamstring Injury
- Increasing hamstring muscle fascicle length can significantly reduce hamstring strain injury risk.
- Each 0.5cm increase in biceps femoris long head fascicle length reduces the risk by nearly 74%, according to Timmins et al.
Static Stretching Limitations
- Static stretching provides only short-term flexibility gains, lasting about 20-30 minutes.
- It can also decrease strength and power immediately after stretching, impacting performance in activities like running.
Eccentric Loading for Flexibility
- Use eccentric loading exercises to build muscle strength and length simultaneously.
- This approach, unlike static stretching, may create lasting flexibility improvements by increasing fascicle length.