Stretching Before Resistance Training as a Strategy to Improve Stair Descent Performance in Older Women

Background: Aging is associated with reduced joint flexibility and balance, which increases the risk of falls, especially during stair descent where motor control is critical. Stretching has been shown to improve ankle range of motion and gait speed. This study investigated the effects of a 4-week training program combining stretching plus resistance training (RT) with elastic bands on functional capacity and ankle stability during stair descent in older women. Methods: Twenty-four active older women (mean age: 73.1 ± 0.97 years) were randomly assigned to static stretching (SS), dynamic stretching (DS) and control (CG) groups. All participants completed two weekly 60 min sessions consisting of progressive RT preceded by three different warm-ups. The SS and DS groups completed static or dynamic stretching, while the CG walked. Assessments included 30s-Chair Stand (30s-CS), Handgrip Strength (HGS), Time Up and Go (TUG), Chair Sit and Reach (CSR), Rating of Perceived Exertion (RPE), and ankle kinematics during stair descent. Results: All groups improved 30s-CS and TUG (p < 0.05). Only the SS group improved CSR in both legs and the ankle dorsiflexion angle during stair descent at final foot contact (p = 0.002). RPE increased over time across all groups (p < 0.0001); however, the SS and DS groups reported lower exertion than the CG group in first-second weeks (p = 0.0001-0.003). Conclusions: SS prior to progressive RT improved flexibility and ankle kinematics during stair descent, thus reducing the perception of effort particularly during the initial training phase. These findings indicate the effectiveness of SS as a warm-up strategy for increasing ROM and potentially reducing the risk of falls in this population.