Stretching Myths Busted

It seems that everyone has their own view on the benefits (or horrors) of the good ol' pre-exercise stretch; "you must hold a stretch for at least 30 seconds", "if it doesn't hurt, you're not doing it right", "stretching will inhibit performance", "stretching will prevent injuries". The team here at Peak has been reading up on these various misconceptions, and we have busted some common myths to ensure you can get the best out of your pre-workout routine.

 

Myth #1 - Stretching will prevent injuries

There exists mixed support for stretching before or after working out to prevent injury. One study reviewed the outcomes of over 360 research papers, and concluded that there was no consistent evidence proving stretching before or after exercise prevented subsequent injury or soreness.

So should we be throwing out stretching as a waste of time? Definitely not. The problem with studies is that there are many limitations to the factors they are able to take into account, such as whether or not a person has a pre-existing injury. A person's baseline flexibility relative to the demands of the exercise they are participating in, and other factors such as warm-up, level of training and conditioning etc etc... Additionally many studies fail to separate stretching from warming up, considering them to be the same, when in fact they can take very different forms.

Our recommendation is that stretching should form part of your warm-up. It is essential to warm-up adequately before stretching and beginning your activity. 5-10 minutes of running through a low intensity version of the exercise you'll be doing before completing some dynamic stretches specific to the demands of your activity. These stretches should take your muscles through the ranges that will be required during your exercise activity to ensure that the range is readily available. Additionally you should pay special attention to any areas that you find are specifically problematic. Everyone is a little different! By completing a thorough warm-up, and not placing unexpected demands on your muscles, particularly during the colder months. you are well on the way to preventing injury!

Myth # 2 Static stretching forms part of any good pre-excersise warm up

In the past the belief has widely been held that slow static stretching is beneficial, even necessary, before any exercise or physical activity, and is commonly included in standard warm up routines. However, questions have been raised as to how necessary this pre-exercise stretch really is, with some research concluding that static stretching can reduce performance in activities involving strength, speed and power, and that this deficit may last for up to 60 minutes.

 
Let’s not throw away stretching altogether however. Possible performance deficits will very much depend on the types of stretches used, and the mode of activity that follows. In addition to this, every person has unique needs – what’s great for one person may be bad for another, and vice versa. Additionally many activities performed without adequate available joint range will result in poor quality and inefficient movements. Based on the current research we suggest including some dynamic stretching as part of a whole-body warm up in order to improve available joint range of movement, holding stretches for up to 20-30 seconds. Stretching routines should be specific to your activity for example if you are planning on performing weighted squats you should concentrate on improving the range at your ankles, hips and lower back. Static stretching routines are still useful to improve muscle length and limited joint range of motion however, the best time to complete these would be after sports activities, rather than before.


Myth # 3 The more flexible; the better!?

Flexibility refers to the ability to move a joint through its entire range of motion. Joints are where one bone connects to another bone, held together by ligaments, and stabilised by muscles. Ligaments have very little elasticity, stretch them too far (over about 10%), and they stay that way. Flexibility is considered by many to be an important component of peak physical health, and can be genetic or developed by stretching. As discussed previously; lack of flexibility can impair performance, quality and efficiency of movements. However, what many don’t realise is that there is evidence suggesting that being TOO flexible may negatively affect athletic performance and economy.

For example; studies have shown that less flexible runners are more efficient than their flexible counterparts. If a runner is very flexible in their hips and legs, particularly the calf and ankle, far more work has to go into stabilisation. The less flexible you are, the more stable the pelvis, meaning the muscles are required to do less work to limit motion while running. Going beyond economical running performance, excessive flexibility may actually be harmful. Too much range in a joint could result in joint instability, dislocations and deterioration of the joint surfaces.

While these points are important to consider when stretching, we must also bear in mind that sometimes increased flexibility IS desirable. Dancers and gymnasts for example require a greater range of movement in their joints, and for some individuals like those with hypermobility (joints that naturally move beyond their normal or expected range), an excessive range of movement is unavoidable. When this is the case it is important to develop adequate muscle strength – supporting muscles need to be built up more than usual to compensate for the stretched or loose ligament, and bring stability back to the joint.

The most important thing is to strive for balanced flexibility on each side of the body, and to balance opposing muscle groups and adjacent joints. If a joints range of movement is far from the norms the tight or restricted areas can be stretched out, and loose areas can be stabilised with muscle strengthening. Finally, avoid random, indiscriminate or unnecessary stretching to prevent throwing off your natural balance. If you think flexibility might be an issue for you, click here to get in touch and we will help you sort it out!

Comments

[Arthur Taper]

This is a helpful post; one of the most detailed among I've read about this topic. "Finally, avoid random, indiscriminate or unnecessary stretching to prevent throwing off your natural balance." This is practical tip that is applicable to everybody.