Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your joint range of motion, which in turn may help improve your athletic performance and decrease your risk of injury. It is important to understand how to stretch correctly. Some studies show that stretching helps while others show that stretching before or after exercise has little, if any, benefit and doesn't reduce muscle soreness after exercise.
More research is need, but some benefits of stretching are thought to be:
- Improving athletic performance in some activities
- Decreasing the risk of activity-based injuries
Stretching can help improve flexibility, and range of motion in your joints. Better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively. Stretching also increases blood flow to the muscle.
Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere - in your home , at work, in a hotel room or at the park - you want to be sure to use proper technique. Stretching incorrectly can actually do more harm than good.
Use these tips to keep stretching safe:
Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Better yet, stretch after you exercise when your muscles are warmed up.
Focus on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play. Make sure you stretch both sides.
Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can cause injury to your muscle.
Don't aim for pain. Expect to feel tension, not pain. If it hurts, you've pushed too far - back off.
Bring movement into your stretching. Gentle movement can help you be more flexible in specific movements. The gentle movements of t'ai chi or yoga, for example, may be a good way to stretch. If you are going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it.
In some cases, you may need to approach stretching with caution. If you have a chronic condition or an injury, you may need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. And don't think that because you stretch you can't get injured. Stretching won't prevent an overuse injury. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.
As with everything we talk about, take it in manageable steps and keep it simple. Stay well, fit and happy.
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