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Everything You Need To Know About Stretching
from Peak Performance
Online
Stretching is overwhelmingly
recommended - even prescribed - by sports medicine professionals and is widely
practised by athletes in almost every sport. It seems to be one of those common
sense things to do. But there are as many unanswered questions about stretching
as there are scientific facts to support it.
A review of stretching
research conducted by Ian Shrier MD, PhD and Kav Gossal MD, reported in The
Physician and Sportsmedicine, revealed that the results of many of the studies
on stretching are contradictory, inconclusive, or not necessarily applicable to
humans.
Nevertheless, Shrier, Gossal, Michael Alter MS, author of Sport
Stretch, and Robert Anderson, author of Stretching, have compiled enough data
to answer many of the questions frequently asked by serious athletes and
exercisers. Here are some of those questions and answers.
Does stretching reduce injuries?
'New evidence,' say Shrier and
Gossal, 'suggests that stretching immediately before exercise does not prevent
overuse or acute injuries.' They add that continuous stretching during the day
and conducted over a period of time may promote muscle growth which, in turn,
could reduce the risk of injury. Perhaps as significant as the injury
prevention information are the data that point toward stretching as a means of
increasing muscle size and strength.
Does stretching affect
flexibility?
Yes. There is conclusive evidence regarding stretching and
flexibility. Loss of flexibility can be prevented and at least partially
restored by stretching. However, that evidence is more compelling for a
long-term stretching programme than for shorter periods of time. Stretching to
increase flexibility minutes prior to an event may be possible, but a
stretching programme over a period of months can lead to a sustained increase
in range of motion.
Can stretching improve performance?
Yes,
if the stretches are designed to be sport-specific. One study showed that an
increase in the temperature of the vastus lateralis (a muscle in the upper leg)
achieved by stretching resulted in an increase in vertical jump and an increase
in maximal cycling power. However, the study did not investigate whether or not
the increase in temperature could have been achieved by other warm-up methods.
Another study showed that a 10-week static stretching programme resulted in
improved performance in tests involving speed, strength, power, or muscle
endurance. Additional research has shown benefits in throwing a baseball and
serving a tennis ball following a stretching programme that improved shoulder
flexibility.
What is the difference between static and dynamic
stretching?
Static stretching requires that the muscle be stretched to a
point of resistance and held for a period of time. Dynamic or ballistic
stretching involves repetitive bouncing, rebounding or rhythmic motions and is
generally thought to be more dangerous and less effective than static
stretching. However, ballistic stretching is used by some physical therapists
and athletic trainers to simulate the movements of certain sports.
What is PNF
stretching?
Proprioceptive neuromuscular facilitation uses alternating
contraction and relaxation movements that are supervised and controlled by a
trainer or therapist. PNF is an alternative strategy for increasing range of
motion.
How long should a stretch be held?
One 15-30-second
stretch per muscle group is sufficient for most people, but some exercisers
require longer stretches as well as more repetitions.
How many times should
the same stretch be performed during one session? As mentioned earlier, some
research suggests that one stretch per muscle group is sufficient. However,
many professionals recommend two or three repetitions for each 10-second
stretch, or one repetition of 30 seconds. The rationale for multiple stretches
is that connective tissue responds better to low-force, long-duration
stretching than higher-force, short-duration stretches.
Are there any benefits in holding
stretches longer than 30 seconds?
There is no evidence that this is the
case.
Should stretches be held for the same length of time for each
muscle group?
No. Because the stretching properties vary from muscle
group to muscle group, the optimal duration of a stretch and the frequency of
stretching may also vary from person to person. Each athlete must determine the
length of the hold that is most effective.
What is the stretch
reflex?
A stretch reflex occurs when a muscle is first stretched to an
extreme. At that point, a nerve impulse signals the muscle to contract. It is a
protective mechanism that the body uses to protect muscle tissues from
tearing.
Why do some exercise scientists recommend stretching after a
workout?
'When the temperature of muscles is higher than normal,
stiffness decreases and extensibility increases,' says Alter. 'Athletes who
want to maintain or enhance their flexibility can partially achieve that goal
by stretching when their body temperature has been elevated, making it safer
and more productive than when at a normal level. Lyle J Micheli MD says that
stretching for five minutes after exercise prevents muscles from tightening too
quickly. He suggests that athletes go through an abbreviated version of the
stretches performed before an activity.
Should stretching exercises
be the same for healthy athletes and those recovering from injuries?
No.
Shrier and Gossal warn that injuries affect the stretching properties of
muscles. Injured athletes may require stretches to be held longer to increase
range of motion.
Does the application of ice or
heat have an effect on stretching?
Warming up a muscle before stretch or
using ice during static and ballistic stretches can increase the range of
motion, but neither will prevent an injury. Exposure to increased or decreased
temperature before or during PNF stretches has no effect. The mechanism by
which ice and heat affect stretching is not clear, but both may have a
pain-relieving effect that allows greater range of motion.
Does it
help to warm up first, then do stretching exercises?
Generally, those
who use an active warm-up prior to stretching get greater range of motion than
those who only stretch. But any benefits in terms of injury prevention are more
likely to come from warming up, not because of stretching. Shrier and Gossal
say that if range of motion is the goal, stretches are helpful. If injury
prevention is the goal, athletes should drop the stretching before exercise and
increase the amount of time warming up. But the 'warming up' concept presents
even more confusion because there is no universal definition of the
term.
In summary...
... there appear to be more benefits from
stretching than disadvantages, but the picture is not as clear as most athletes
would like. The research suggests that stretching programmes should be
individualised according to the athlete's physical make-up and level of
conditioning. Stretching routines should also be designed to achieve one of
four things:
1. maintain or improve range of motion;
2. be free of
pain;
3. recover from injuries that restrict flexibility or
4. achieve
sport-specific goals.
If injuries are prevented along the way, consider
it a bonus.
Anderson brings the common sense approach back to
stretching. 'Good stretching is knowing your body. It has nothing to do with
how far you can move a particular part. The feelings you get when you stretch
are a good gauge. The right feeling is when you can perform a stretch but it
doesn't hurt. Don't worry if you can't stretch as far as someone else. Some
people just don't have the body to be as flexible as others.' |
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