Stretching 101

One of the most common questions we get from our patients is "Do I really need to stretch before I work out?" Well you may be surprised to hear the answer is NO! Although regular stretching after activity is crucial for injury prevention, there is no evidence to suggest that performing static stretches before activity helps reduce the risk of injury. You may be even more surprised to hear that there is some evidence (although controversial) to suggest that static stretching before activity may actually de-stabilize you and leave you more susceptible to injury. (In case you're wondering, the theory is that the stretching lengthens the muscle fibers, making them less able to react quickly to stabilize the joints and protect them against injury during activity). By the way, static stretches are the classic type of stretch where you get into a position that lengthens the muscle (you'll feel a pulling or tension in the muscle) and hold it there for 30 seconds.

What should you do before an activity?

Most people recommend that you do a more dynamic or active type of warm up that consists of exercises that raise heart rate, such as fast walking, running drills, lighter weights or skipping. After 5-10 minutes of this, you can perform active/dynamic stretches. Active/Dynamic Stretches involve stretching the muscles through movement, rather than holding a static position. For example, walking lunges, twisting, heels to bums, hip swinging can be used.

When should you stretch?

The best time to stretch is after you've warmed up or after your exercise. Regular stretching will help:

• Reduce risk of injury and pain
• Improve posture, improve range of motion and circulation
• Decrease joint stiffness and muscle tension
• Improve athletic performance

Follow These Simple Rules:

• Target the main muscles of your body and those you use most during your sport or activity
• Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don't stretch one side more than the other side.
• Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
• Go slow and never bounce. Always stretch slowly and evenly. Bouncing or jerking can cause injury as a muscle is pushed beyond its ability. Hold the stretch for about 30 seconds and repeat 2 times.
• Don't forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is the key to relaxation. Never hold your breath while you stretch.

A complete stretching routine can take as little as 10 minutes - so there's no excuse!

For more information on stretching or to get a stretching program
designed for you give us a call today!

If you would like to arrange for a PhysioPlus Health Group practitioner to present a practical workshop on proper stretching or injury prevention to a group you or your children are involved in please contact us anytime.  We provide this service free of charge as a way of giving back to the community!

This article was written by Michelle DeMarchi, BSc.PT,DO(MP). Michelle is a physiotherapist and osteopath with over 16 years clinical experience. She is owner of PhysioPlus Health Group, located at 2489 Bloor Street West, where she works as a part of team to treat sports injuries, back & neck pain, sciatica, sprains & strains, arthritis, repetitive strain... & much more. For more information please call (416) 760-8280, or email us at info@ physioplushealth.com