Weerapong, P., Hume, P. A., & Kolt, G. S. (2004). Warm-up, stretching, and massage before exercise: Effects on passive stiffness and delayed-onset muscle soreness. Medicine and Science in Sports and Exercise, 36(5), Supplement abstract 134.

Adult males (N = 30) were randomly assigned to a warm-up, stretching, or massage intervention group. The hamstrings were measured for passive stiffness, range of motion, maximum voluntary isometric strength, and soreness. Day 1 consisted of only experiencing the intervention. Day 2 consisted of the intervention followed by a bout of eccentric exercise. On days 3-5 all measures were assessed once.

Warm-up had the most notable effects on post-exercise factors. Muscle function was reduced least after a specific warm-up compared to stretching and massage. Specific warm-up also promoted complete recovery after day 7 whereas the other two conditions were still yielding substantial effects.

Implication. A specific-warm has the best post-exercise effects when compared to stretching and massage.

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