What Are The Benefits Of Stretching?
Stretching is considered a fundamental component of fitness and physical therapy program. It is widely used for purposes such as improving flexibility, preventing injuries, and enhancing athletic performance.
Although there is some benefits to stretching, recent research suggest that stretching is not always beneficial in every situation and can even be counterproductive in some cases. In this blog post, we will explore more about when you should use stretching and discuss when stretching may not be the best approach as well as alternative strategies to promote mobility and health.
What Are The Benefits Of Stretching?
Stretching is commonly recommended for:
Increasing flexibility
One of the biggest reasons why people stretch is because they feel that they are not flexible. Stretching exercises are believed to lengthen muscles and improve range of motion. This will allow one to be better able to touch your toes or do the splits for example.
Preventing injury
How many times have you heard someone mention that they “pulled a muscle“? This saying is often linked to the belief that flexible muscles are thought to be less prone to strains and sprains. Therefore, some will incorporate stretching as a prevention strategy against injuries.
Improving performance
Athletes often incorporate stretching into their routines as a warm-up before a workout or game to enhance agility and movement efficiency. In most scenarios these benefits are valid, however the effectiveness of stretching depends on individual factors, the type of stretching performed, and your specific fitness or rehabilitation goals.
Is Stretching Bad For Me?
There may be instances where it may be better to avoid stretching.
For acute injuries
Stretching injured tissues immediately after an injury can often irritate the area even more and delay healing. For example, in the case of tendinopathy such as Achilles tendinopathy, stretching the affected tendon can worsen your injury.
Tendons are already under significant strain when injured, and stretching can increase this strain leading to more inflammation and a prolonged recovery period. Stretching should only be introduced by your Burnaby physiotherapist during rehabilitation when it is deemed to be more suitable based on the phase your of injury.
Before high-intensity activities
A common type of stretching, static stretching, where you are holding a stretch for an extended period, is often used during warm-ups.
However, when static stretching is used before explosive movements or activities, it can actually decrease your muscle strength and power. Examples of these movements include sprinting, jumping and throwing.
Studies suggest that dynamic warm-ups, which include movements that mimic the activity to be performed, are more effective in preparing your muscles for intense exertion.
Rather than doing a static stretch such as a standing quad stretch (ie. stand on one leg then pulling your heel towards your buttocks), try a dynamic warm-up. This can include movements such as butt-kicks (jog in place, alternately lifting your heels towards your buttocks) before running to engage your quadriceps muscle.
In cases of “very flexible” individuals
Some people may consider themselves to be more flexible than others because they naturally have hypermobile joints, meaning their joints move beyond the normal range.
For these individuals, excessive stretching can destabilize joints and actually lead to an increased risk of injuries such as dislocations or ligament sprains. In such cases, strengthening exercises may be more beneficial as it helps to enhance your joint stability in comparison to stretching.
What Are Some Alternatives To Stretching?
Dynamic warm-ups
Warm-up exercises that involve movement patterns that mimic the activity you will be performing is best prior to participating in physical activities. These dynamic warm-ups should involve controlled movements through a full range of motion.
Some examples for your lower body include:
- lateral or sideways shuffles
- leg swings
- walking lunges
- arm circles
- arm swings
- torso twists
For your upper body, you can try:
This can enhance blood flow to your working muscles and tissues, warm-up your joints and prepare your body for the upcoming activity.
Strength training
Your muscles are the supporting structures for bony joints, therefore building muscle strength around them improves your joint stability and support. This is especially true for the hypermobile individuals mentioned before as strength training can reduce the risk of injuries associated with hypermobility.
However, strength training can be beneficial for all individuals. Strength training exercises should focus on both agonist and antagonist muscle groups to maintain your muscle balance.
When Should I Get Help On Creating A Stretching Program?
Through thorough subjective and physical assessments, your physiotherapist in Burnaby can work together with you to determine your individual needs and prescribe appropriate stretching techniques based on:
Your personal rehabilitation goals
If appropriate, your physiotherapist can incorporate suitable exercises into your their treatment plan which may involve stretching. Aligning stretching routines with your specific functional goals, whether it is:
- enhancing daily mobility
- improving athletic performance, or
- managing chronic conditions
Muscle imbalances
Occasionally patients present with tightness which may be contributing to their symptoms. By identifying areas of weakness or tightness during your physiotherapy assessments, your treatment plan can involve stretching or strengthening which can help address your symptoms.
Past injury history
As part of your physiotherapy consultation, your North Burnaby physiotherapist will ask about your past injury history which better informs them whether current stretching practices are beneficial.
Have Questions About Stretching?
Stretching can be beneficial, but it is not a one-size-fits-all solution. Knowing when and how to stretch is key to getting the most out of your efforts and keeping your body healthy.
By incorporating evidence-based practices and personalized assessments, you can find the best approach for your unique situation. If you are unsure about your stretching routine or want tailored advice on improving mobility, your Burnaby Heights physiotherapist can develop a plan that is just right for you.
See Your Physiotherapist
Phone 604-738-1168
FAQ
Q: How can I tell if my joints are hypermobile? Is it bad that I am hypermobile?
A: Hypermobility means your joints move beyond the normal range, which can be assessed by your physiotherapist through specific tests. Just because you are naturally hypermobile, it is not necessarily “bad“.
Although your risk for joint instability injuries such as dislocations and sprains may be higher, being hypermobile may mean that you are less prone to some other injuries such as muscle strains. Overall, it does not matter where you are on the spectrum of muscle tightness, an individualized rehabilitation program can address your specific needs.
Q: Is stretching before a workout always necessary?
A: While it is important to prepare your body for exercise, static stretching (holding a stretch for an extended period) before a workout may not be the best option as it can reduce muscle strength and power necessary for your activity. Static stretching is best left for after your workout during your cool-down period.
Alternatively, dynamic warm-ups that mimic the movements of your workout are more effective for preparing your muscles and improving performance.
Q: How often should I stretch to see improvements in flexibility?
A: Generally speaking, to see improvements in flexibility, aim to incorporate stretching at least 2 – 3 times per week. Each stretching session should include holding stretches for 20 – 30 seconds and repeating them 2 – 4 times per body part.
The most important component is consistency, so regular stretching over time will yield better outcomes.
Make sure to listen to your body and avoid overstretching in to too much range, which can lead to injury. During the stretch, you should feel a gentle stretch rather than pain. Of course it is best to check with your physiotherapist for specific details for your stretching program.
Q: What is the difference between stretching and myofascial release?
A: Although both methods can help improve mobility, the difference between stretching and myofascial release is that they target different tissues of the body.
Stretching involves lengthening your muscles and addresses muscle tightness to improve flexibility and range of motion, typically through holding positions that extend the muscles.
Myofascial release, on the other hand, targets the connective tissue surrounding your muscles to release tension and improve tissue mobility. This is usually done through techniques like foam rolling or by your physiotherapist.
Although they work on different structures, they can both be incorporated in your program as they are complementary to one another and can work concurrently towards your specific treatment goal.
