Why is it recommended to avoid static stretching before high-intensity workouts?

Avoiding static stretching before high-intensity workouts is recommended primarily because it can temporarily weaken muscles and decrease performance. When static stretching is performed, muscles are held in a lengthened position for an extended duration, which can lead to a decrease in muscle power and force output. This occurs due to a phenomenon known as "muscle inhibition," where the nervous system reduces the ability of the stretched muscle to generate force.

Additionally, static stretching may also alter muscle-tendon stiffness and decrease the muscles' ability to perform explosive movements immediately afterward. Given that high-intensity workouts rely heavily on strength, power, and explosive movements, the temporary weakening of muscles due to static stretching can hinder optimal performance, making it less effective as a pre-workout protocol.

In contrast, dynamic stretching, which involves active movements that increase blood flow and prepare the muscles for activity, is often recommended as a warm-up strategy prior to high-intensity exercise as it helps to enhance performance and reduce the risk of injury.