TL;DR:
Static stretching (especially before a training session) can lower performance because it causes neuromuscular inhibition:
-Desensitizes muscle spindles (weaker stretch reflex → slower reaction)
-Increases Golgi tendon organ inhibition (brain tells muscles to “ease off”)
-Reduces motor unit recruitment (fewer muscle fibers activated)
-Lowers force production, power, and stability
Why Static Stretching Isn’t Always Good
For decades, studies have shown that static stretching right before activity can:
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Reduce jump height
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Slow sprint times
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Decrease balance and stability
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Fail to lower injury risk
Why It Causes Muscle Inhibition
Muscles don’t work on their own — they’re controlled by your nervous system. When you hold a long stretch, several things happen that “turn down” muscle function:
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Muscle spindle desensitization – Spindles detect stretch and trigger the stretch reflex to protect muscles. Static stretching makes them less sensitive → weaker reflex and slower muscle reaction.
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Golgi tendon organ activation – These sensors prevent excessive force on tendons. Static stretching increases their inhibitory signals → brain reduces muscle contraction strength.
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Reduced motor unit recruitment – With reflexes dampened, fewer muscle fibers are recruited → lower force output.
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Slower neural drive – Nervous system reduces firing frequency → less explosive power.
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Temporary loss of joint stability – With weaker and slower muscle activation, joints are less supported → higher risk in fast or heavy movements.
This is why athletes often feel “looser” after stretching but perform worse in speed, power, and balance.
Think of your body like a car: tight, responsive muscles act like precise steering, keeping you stable and powerful. Over-stretching makes muscles “sloppy,” slowing your reactions and reducing control when you need it most.
Better Alternatives
Instead of static stretching, prep your body with things that activate muscles and the nervous system:
Isometrics – Contract muscles without moving (e.g., squeeze glutes, flex quads). This re-engages the brain-muscle connection.
Dynamic warm-ups – Light jogs, high knees, lunges, skips, hip-rock backs, t-spine rotations or band work to raise temperature, coordination, and muscle activation
The Bottom Line
Static stretching before exercise can turn muscles off when what you need is for them to be fully “on.” By causing neuromuscular inhibition (weaker reflexes, reduced firing, lower stability), it limits performance and doesn’t prevent injury.