To Stretch or Not to Stretch
Whether you’re a runner, skier, biker, or other fitness enthusiast, you’ve probably stretched at some point. We know stretching feels good and can make us feel like we are doing a good job recovering after an activity, but have you ever wondered if there is actually a benefit to stretching? Should we stretch before exercise or after? Should we even be stretching at all? If you hop on social media, you might find a barrage of conflicting information on the topic of stretching with some fitness folks stating that stretching is a waste of time, while others suggest it to be a good addition to your regimen. It can be so confusing! In this blog post, we hope to break it down to help all of us understand- to stretch or not to stretch?
What Is Stretching?
There are two main types of stretching: static and dynamic. Static stretching is your typical reach and hold for 30-60 seconds. Dynamic stretching, also considered “warming up” is a series of movements that you do before exercise to prepare your muscles for an activity. Generally, dynamic stretching lasts 5-10 minutes and involves movements that activate the muscles used in the activity to follow. It varies widely from person to person. Some people will do a complex warm up involving drills, skipping, and various movements. Others just start whatever activity they plan to do, just more slowly and build in intensity or pace.
Stretching can be done before and/or after exercise, with the intention of helping a muscle warm up, or decreasing its chance of injury.
Does Stretching Reduce Injuries?
Let’s discuss static stretching first. Based on several studies, it is hard to find a conclusive correlation behind static stretching and injury reduction in the average person. Stretching feels good, but doesn’t actually “stretch” the muscle fibers the way you might imagine. The key is blood flow. With static stretching- lengthening your muscles to an end range position and holding, does NOT trigger blood flow/healing to that muscle. Certainly not before exercise and we’ve learned that even AFTER the activity, stretching does not have a significant impact on delayed onset muscle soreness, strength or injury prevention.
Now, dynamic mobility warm ups/stretches do have the potential to reduce injury as they actually move the muscle through their range of motion with some load, helping the fibers to actually warm up and be ready for more intense activity. Specifically eccentric drills, where you are lengthening the muscle under load is very beneficial. Warming up signals your brain to send more blood to the muscles in use, which gives the muscles the nutrients they need to function during activity.
The trouble with many “warm ups” is that they are insufficient. Doing 30 seconds of jumping jacks or running in place won’t help you avoid knee issues during your run, for example.
Take away:
When we think about stretching, we think about flexibility. Is flexibility important? Of course. We want our muscles to be able to move through their full range of motion to achieve their best performance. Using targeted, dynamic mobility based warm ups actually triggers blood flow to the muscles you will be using. Taking the joints that are about to be worked through their full range of motion with light load is the key. Taking 5-10 minutes before you start exercise will reduce injury through the addition of nutrient rich blood being delivered to your muscles.
So, should we ditch static stretching all together? Static stretching may lengthen your muscles right after you’ve done that stretch, but it does not lengthen your muscles in the long run (unless you are a gymnast or a dancer who is constantly doing static and dynamic stretches throughout their training). However, it feels good! If you have the time, at the end of your workout, go ahead! Stretch out those hammies or quads. It won’t hurt.
A final point…Let’s not forget that stretching/warming up changes over time. You may have done a trail run as a warm up before a more intense workout in the past, but now you may have to warm up to trail run! It’s normal. Take care of your bodies, tune in, and they will return the favor, allowing you to enjoy your activities pain free, even if it means taking some extra time to get warmed up.