M FREAKY
Super Moderator
Stretching to Prevent Injuries!!!
Yes, you should stretch on a regular basis. A flexible muscle is far more resistant to injury than an inflexible one. How do we know this? Well, unfortunately, there are very few good scientific studies comparing the injury rates of stretchers versus non-stretchers. Those studies that do exist have generally found little to no protection from injury by regular stretching. Why is this? Very likely it is due to the simple fact that injuries in exercisers are caused by circumstances which stretching cannot prevent. Increasing mileage or resistance or intensity too quickly, improper use of equipment, and poor biomechanics are common causes of athletic injury that are not prevented by regular stretching.
Why then, should you stretch regularly to help prevent an injury? First, a muscle fiber can withstand more force before breaking when gently stretched. Gentle stretching causes a slight rise in the temperature of the muscle tissue that raises the threshold at which the fiber breaks and improves function of energy-generating enzymes which are beneficial during exercise.
Does this mean that stretching should be done in preparation for exercise? Yes, but stretching need not be done exclusively before working out. Anybody who has ever tried to touch their nose to their knee understands that a warm muscle stretches further and more comfortably than a cold one. Light stretching after the warm-up phase of the exercise and again after the cool-down phase is optimal.
The muscles to target with stretching should not be limited to those directly involved in the exercise. For example, most runners will routinely stretch their quadriceps and hamstring muscles and occasionally the muscles of the calf (the gastrocnemius and the soleus.) In practice, however, the area most likely to tighten up and cause problems in runners is the iliotibial band (IT band), which runs down the outside of the leg from the hip to the knee. The IT band tenses during every stride, so it certainly gets a workout during the morning jog. Failure to stretch this important supporting muscle can result in painful inflammation and the need for several days (or weeks) of rest. To stretch the right IT band, stand with your right side next to a wall, put your right foot back about 6 inches and lean your right hip into the wall. You should feel a gentle stretch at either the hip of the outside aspect of your knee.
The IT band can also become problematic in cyclists and just about any athlete who performs repetitive contractions of their leg muscles. The gluteal muscles and the lower back are other problem areas for any sport that requires running. Upper body activities such as swimming and tennis, as well as any sport that requires throwing, such as baseball or football, frequently cause tightness of the small muscles of the rotator cuff of the shoulder. Without going into specific details on how to stretch each muscle group, suffice it to say that the importance of stretching for injury prevention extends from the major muscle groups used in the activity to the smaller, more injury-prone supporting muscles of the trunk and back regions. There are several excellent stretching manuals that can help target potential problem areas for different activities.
Although regular gentle stretching prevent injury, ballistic or "bounce" stretching should be avoided as it can actually cause more damage leading to reduced flexibility. Moderate, gradual stretching should be performed for 5-6 minutes after the warm-up phase and again after the cool-down phase of exercise. Both over-stretching and excessive stretching of a muscle is possible and may cause damage to the muscle and reduced flexibility.
Yes, you should stretch on a regular basis. A flexible muscle is far more resistant to injury than an inflexible one. How do we know this? Well, unfortunately, there are very few good scientific studies comparing the injury rates of stretchers versus non-stretchers. Those studies that do exist have generally found little to no protection from injury by regular stretching. Why is this? Very likely it is due to the simple fact that injuries in exercisers are caused by circumstances which stretching cannot prevent. Increasing mileage or resistance or intensity too quickly, improper use of equipment, and poor biomechanics are common causes of athletic injury that are not prevented by regular stretching.
Why then, should you stretch regularly to help prevent an injury? First, a muscle fiber can withstand more force before breaking when gently stretched. Gentle stretching causes a slight rise in the temperature of the muscle tissue that raises the threshold at which the fiber breaks and improves function of energy-generating enzymes which are beneficial during exercise.
Does this mean that stretching should be done in preparation for exercise? Yes, but stretching need not be done exclusively before working out. Anybody who has ever tried to touch their nose to their knee understands that a warm muscle stretches further and more comfortably than a cold one. Light stretching after the warm-up phase of the exercise and again after the cool-down phase is optimal.
The muscles to target with stretching should not be limited to those directly involved in the exercise. For example, most runners will routinely stretch their quadriceps and hamstring muscles and occasionally the muscles of the calf (the gastrocnemius and the soleus.) In practice, however, the area most likely to tighten up and cause problems in runners is the iliotibial band (IT band), which runs down the outside of the leg from the hip to the knee. The IT band tenses during every stride, so it certainly gets a workout during the morning jog. Failure to stretch this important supporting muscle can result in painful inflammation and the need for several days (or weeks) of rest. To stretch the right IT band, stand with your right side next to a wall, put your right foot back about 6 inches and lean your right hip into the wall. You should feel a gentle stretch at either the hip of the outside aspect of your knee.
The IT band can also become problematic in cyclists and just about any athlete who performs repetitive contractions of their leg muscles. The gluteal muscles and the lower back are other problem areas for any sport that requires running. Upper body activities such as swimming and tennis, as well as any sport that requires throwing, such as baseball or football, frequently cause tightness of the small muscles of the rotator cuff of the shoulder. Without going into specific details on how to stretch each muscle group, suffice it to say that the importance of stretching for injury prevention extends from the major muscle groups used in the activity to the smaller, more injury-prone supporting muscles of the trunk and back regions. There are several excellent stretching manuals that can help target potential problem areas for different activities.
Although regular gentle stretching prevent injury, ballistic or "bounce" stretching should be avoided as it can actually cause more damage leading to reduced flexibility. Moderate, gradual stretching should be performed for 5-6 minutes after the warm-up phase and again after the cool-down phase of exercise. Both over-stretching and excessive stretching of a muscle is possible and may cause damage to the muscle and reduced flexibility.
