Stretching - the update

8 Aug 2017 9:53 AM - Cameron Quon

Stretching - if we had two cents for every time a patient sits down and says "I know I should be stretching more, but..." Is it justified though? Is stretching really all its made out to be? We did a little mythbuster series on it a couple of years ago, and here are some updates. Are there benefits of stretching? Does stretching prior to sport increase or decrease performance on the field? Will stretching stop you getting injured?

Work related impacts:

The Journal of Sports Medicine recently published an article that described Work-Related Musculoskeletal Disorders (WMSDs) can be prevented in terms of lost worker time and long term injuries by performing stretches 2-3 days per week and holding each stretch for a minimum of 15-30 seconds. (American Journal of Sports Science and Medicine, 2017) It is a growing concern for businesses whom are trying to find ways to increase work productivity, and decrease work-related injury days off. The article suggests the simple changes to work environment and work practice that could help with both of these dilemmas.

The article described “Particularly, construction workers who participated in stretching exercise programs reported significant positive effects including reduction in pains/disability, increase in muscle flexibility and endurance.” (American Journal of Sports Science and Medicine, 2017).

Exercise related impacts:

Do you constantly show up to sport without warming up? Practicing? Or Dynamic training?

Research has shown that 10-15 minutes of dynamic or static stretching has proven to improve performance on the field and decrease the risks of injury. Dynamic stretching routines is described as ‘movement while stretching’ and static stretching is described as standing and holding a stretch for a period of time. The effect here is one of priming the muscles and neurological system ready for exercise (more on this here).

Delayed-Onset Muscle Soreness (DOMS) is exercise related muscle pain. It is developed after excessive and unaccustomed exercise. It is particularly prevalent if that exercise has an eccentric component. Eccentric exercise is exercise where the muscles are contracting whilst lengthening – eg downhill running, longer distance running, plyometric exercises, and landing drills.

The classic DOMS sufferer describes a dull muscular ache that develops 24 to 48 hours or greater after the performance of new or strenuous exercise. It is localised to the involved muscles and will result in muscle stiffness plus tenderness. Passive stretching will increase your symptoms which is one of the reasons why you feel stiff. DOMS can also result in a short term loss of muscle strength, reduced joint range of motion and possibly swelling of the affected muscle groups. The good news is that once you start moving your sore muscles they will actually start to feel less sore.

Static versus Dynamic?

A published article in The International Journal of Exercise Science, compared the effects of dynamic stretching versus static stretching. The article does not verify the benefits of one versus the other, instead it concludes that there is no definitive performance difference while both have been used prior to a sport. It was believed that static stretching helped with joint stiffness

In conclusion, there is no bullet proof stretching protocol or post exercise routine that proves one works better than the other. So in my humble and professional experienced opinion, I highly suggest incorporate a pre and post stretching program whether it take five minutes, to 30 minutes. Create a protocol that works best for you. Everyone is different and responds differently to stretching. There are numerous factors that contribute to benefit from stretching. Ie. Age, flexibility, muscle bulk, bone health. I strongly recommend if you have been one of those lucky people to stay away from getting injured during sport or at work, then maintain what your routine calls for, and if you’re finding yourself getting constantly injured or falling victim to DOMs, then it’s TIME to incorporate a stretching program. (ie. dynamic or static) - if you want to chat about what might work best for you just shoot me an email cameron@peakhealthservices.com.au

Just keep remembering to keep reaching for those stars and keep those shoelaces tied up.

Works Cited:

1. A Chaouachi, J Padulo, S Kasmi… - Clinical physiology …, 2017 - Wiley Online Library

2. L Lempke, R Green, C Murray… - Journal of Sport …, 2017 - journals.humankinetics.com

3. Qais Gasibat, Nordin bin Simbak, and Aniza Abd Aziz, “Stretching Exercises to Prevent Work-Related Musculoskeletal Disorders – A Review Article.” American Journal of Sports Science and Medicine, vol. 5, no.2 (2017): 27-37. doi:10.12691/ajssm-5-2-3.

4. P Weerapong, PA Hume, GS Kolt - Physical Therapy Reviews, 2004 - Taylor & Francis