Where is the science in 2022?
Stretching, a good practice?
Stretching is well known and embedded in popular culture as a practice with multiple benefits that is done before and / or after physical exercise or even outside of this context. These benefits attributed to stretching include increased flexibility, the ability to warm up our muscles and tendons, decreased risk of injury, less muscle soreness following training, and ultimately, the ability to increase athletic performance. . However, are these benefits actually proven?
Unfortunately (or fortunately), the current literature points out that stretching seems vastly overrated in our society. Either the benefits attributed to them are unfounded or, when they are partially justified, there are better alternatives.
Flexibility
On the flexibility aspect, it is true that stretching can make us more flexible. Actually, this is not the best option to increase its flexibility. In fact, a much better method is to do resistance exercises at the end of the range of motion. Performing a squat with a weight where you go down as low as possible to increase the flexibility of the quadriceps and the gluteus maximus would be a good example. Do you still have doubts? Australia’s ballet program rightly removed stretching from its program to focus on full-range strengthening exercises to keep up to date with the latest scientific evidence.
Warming
When it comes to the ability to warm up, stretching is far from effective in this regard and completely useless in the case of good old static stretching. Indeed, pulling on our muscles does not allow them to contract and produce heat, which is nevertheless necessary to reduce muscle adhesions.
Injury Prevention
Moreover, since stretching is not effective in warming us up, neither is it in preventing injuries. In fact, some studies have even found the opposite in which people who stretch were slightly more likely to develop injuries. However, even if some studies have arrived at this result, it is not possible to say with certainty that stretching increases the risk of injury for the moment. The context and timing in which stretching is performed must be considered.
Avoid muscle soreness (raking)
You necessarily tell yourself that stretching should help prevent muscle soreness (raking) on the other hand. Isn’t that the reason why athletes stretch after their workout? Actually no, not really, although it is true that it is a common practice even among the pros. The studies conclude for the moment that nothing can prevent muscle soreness that follows intense training by current means, not even stretching.
Performance increase
Finally, the last benefit attributed to stretching (the least well known) is to be able to increase performance for the activities that follow. It doesn’t seem to be the case, except in some very specific cases that aren’t really applicable in sports. On the contrary, the evidence for the moment shows that stretching before a sporting activity could harm your performance.
All exercises in the same boat?
So are all stretches bad? Yes and no, depending on what you consider a stretch. Static, PNF (Proprioceptive Neuromuscular Facilitation), ballistic and other stretching should be avoided before workouts. However, dynamic stretches performed without tension (hence the idea of what is considered a stretch) can be beneficial for increasing flexibility and sports performance (speed, strength and power of contraction). They are also suitable for warming up muscles and tendons, because in fact they consist of warm-up movements, carried out at a progressive and not excessive speed, and in a comfortable amplitude of movement which does not often cause the sensation of pull on the muscle.
Stretches that are good
Some people stretch because it makes them feel good. This reason alone is valid for you to keep doing it. The mechanisms that explain why stretching does so much good to some individuals are little known still today. It is therefore not a bad thing in itself to stretch if you like to do so. However, it is best not to do it directly before doing physical activity and not with the intention of warming up, preventing injuries, preventing muscle strain or increasing performance. So you don’t have to sacrifice precious time to stretch if it’s not something you particularly enjoy doing. Besides, if your time is limited, it will always be to your advantage to prioritize a resistance training session over a stretching session.
For more details and to obtain personalized advice to your reality and your sport concerning your warm-up and your physical preparation, do not hesitate to consult Kinesiology at the clinic.
Vincent Barrette
Your kinesiologist
ABC Health Clinic Gatineau
Reference: Ingraham, P. (2021, May, 3).Quite a Stretch: Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits. PainScience.https://www.painscience.com/articles/stretching.php
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Private: Vincent Barrette
Kinesiologist