Apparently, it’s not that simple. Stretching after exercise, magic or myth? According to this research, runners run more slowly, jumpers jump less high, and weight lifters lift more weakly by stretching, without significantly ensuring against injury during their exercise. Static stretching before exercising is not recommended as it might weaken your muscle and impair athletic performance. In 2006, researchers used the results from 5 controlled studies to conclude that static stretching made no difference to the frequency or likelihood of exercise-related injuries, across a variety of specific injury types and muscle groups. 1. in the Journal of Strength and Conditioning Research researched the effect of static stretching upon long distance running in females and found that while static stretching increased women’s flexibility and range of motion, it had little impact upon their endurance or long distance performance. Recent studies caution people away from stretching before workouts, suggesting it actually impedes your body’s performance. Overall, stretching both before and after exercise is thought to offer a minor reduction in soreness but no significant protection against injury. MYTH #3: The longer you hold a stretch, the better. Myth #1 Stretching makes you weak. What is on the table here is static stretching, where you stretch out muscles while your body is at rest. Yep, you can actually stretch too much. It's the most dangerous type of myth because there's a kernel of truth in it, Hutchinson said. When it comes to stretching, many of us choose to neglect it after a hard workout, but how much difference does it really make and am I wasting my time if I bother? Exercise Myth #1: You must stretch before you exercise We often hear that it is important to stretch before exercise. Warm up by walking before cardio or doing light weights before intense training, and do stretch after a workout. Hold until you feel comfortable then move onto the next stretch. Stretching is very important, but not for the sake of Myth 5: Stretching Before Exercise Will Prevent Injury Advertisement This particular myth is contentious. This is further corroborated by a 2007 study which found that “muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.”. Fact: Though stretching should be part of warming up, the muscles must be warmed before flexibility exercises. This is not always the best advice. We’ve all been told this at one time or another – but why? Try doing dynamic stretching or moving while you stretch. Myth #1: Perform static stretches before you work out to prevent injury Many of us learned to perform static stretching prior to workouts. Stretching Before/After Exercise Reduces Muscle Soreness. After each attempt to touch your toes, you will get closer, this is because your tolerance of the stretch has improved—not because you have longer hamstrings. The myth is that if you exercise too intensely, you end up burning carbohydrates instead of fat. Myth No. We were sure to stretch before we were hit in the head with a dodge ball!! This probably includes some basic, static stretches for the muscle groups that you are going to be exercising that day. MYTHBUSTER: ... "Stretching before exercise is important, but it has to be the right kind of stretching- … Well, before we get mired in baseless speculation here, let’s start by taking a look at some of the benefits that this practice allegedly offers. Researchers believe they have debunked a myth about the perceived importance of stretching before jogging. The first question here is why do you stretch? Myth – Stretching Before Exercising Prevents Injuries By Dr. John Amundson, PT As a Physical Therapist, I get a lot of questions about stretching. This particular myth is contentious. But what if that advice wasn’t actually very good advice at all? The easiest way to start incorporating dynamic stretching into your routine is to do a few warmup sets of whatever your main exercise is before moving on to your proper sets. Myth #2: You Shouldn’t Stretch Before Your Workout, Only After. Myth: Stretching prevents injuries. Wow, those are some pretty important-sounding benefits, huh? Recent studies suggest that stretching doesn’t prevent injuries, and may even cause some. But when studies have compared rates of injury or muscle soreness in people who stretch before exercise and those who don't, they have found little benefit to stretching. Author: You always want to do a little moving around before you go into a static stretch session so that the muscles can get warmed up and are much easier to get a good stretch on. running It’s important to stretch to maintain healthy joints and have appropriate mobility for physical activity. Myth: Always stretch before your workout Fact: Do the right type of stretches before your workout. Is there an appropriate application for this kind of stretching? MYTH: You should stretch before you work out. Fact #4: Static Stretching is Best Done After a Workout Gentle stretching after a workout is fine. Perhaps you were part of a sports team in your school years, back when stretching was a priority before practice started. Myth: Stretching helps your body recover faster after a workout. Theoretically, stretching before exercise should make the muscles more pliable and less likely to tear. When you sit on the ground and reach for your toes the first time you may not be able to reach. This applies to various different sports – and, of course, gymnasts who rely on comprehensive static stretching routines to develop their flexibility. MYTHBUSTER: This type of warm-up—known as static stretching—may … However, this is actually a myth. Let's learn the truth behind some of the most common fitness myths so that you can get the best of your workout: Is it necessary to stretch before a workout? Historically, it has been generally accepted that stretching decreases the risk of injury. When you stretch your stretch tolerance increases, but your muscle tissues are not lengthening. Research suggests that stretching before exercise makes your muscles weaker and slower (PDF, 516kb), even though you might feel looser. Just remember to stretch consistently, when you stretch you want to feel a moderate stretch discomfort, and figure out what works best for you.” Dr. Jarvis. In fact, this is the warm-up protocol that I personally follow, and I whole-heartedly recommend that you give it a try too. MYTH #1: YOU ONLY NEED TO STRETCH BEFORE OR AFTER A WORKOUT, NOT BOTH Fact: It’s important to stretch before and after a workout. Instead of moving right into a weight that is challenging for you, start by doing 3-4 warm-up sets with relatively low weight. If we should always stretch before exercise? One specific protocol that I have found helpful is doing the following sequence of warm-up sets before lifting heavier weights. If you’re like many guys, you might start out by doing a little bit of stretching. Do you find that it helps with your workouts? This will put your muscles through the full range of motion that you will be working them in, and properly prime you for the later, heavy sets. Apparently, it’s not that simple. From a logical perspective, tissue stiffness and a lack in range of motion (ROM) both contribute to injury, and static … There is no solid evidence that stretching alone before a sport or activity prevents injury. Myth #1: You should never static stretch before a workout. Myth #1: Stretching before exercise reduces the risk of injury. And there’s some truth to that: Performing static stretches—reaching and holding in one position—is not recommended and has even been shown to hurt workout performance. “Oh! “Chris, all of that sounds reasonable, but I feel like I should be doing something before attempting to lift heavy weights.”. Stretching before a workout might cause an injury. While a good stretch session after a taxing workout might give your muscles and joints some immediate relief, research shows that static stretching, whether done before or after training, has little effect on preventing delayed onset muscle soreness (DOMS). Stretching – what the research shows dispelling the myths and learning the truth Below is an article I found researching pre-race stretching. MYTH #4 Doing long, slow stretches before exercise can help prevent injury. Static stretching is an ineffective way to warm up, as it sends an inhibitory signal to your muscles. Stretching after exercise, magic or myth? Rich Barlow Once upon a time, stretching was to exercise what proposing is to marriage: an essential ritual that had to be done before the main event. Myth #1 – Always stretch before exercising. MYTH. 4 of 14 Fact: Stretching loosens your tendons, and makes muscles feel weaker and less steady, according to a new study. The researchers from the University of Hull in England "concluded that static stretching was ineffective in reducing the incidence of exercise-related injury." Myth #1: You should always stretch before you start your workout. Derek Carter, a Manhattan Beach, California-based personal trainer and certified strength and conditioning specialist, believes in doing dynamic stretches to warm up for a workout and static stretches to recover afterward. It can help increase your strength, endurance, and speed, according to this comprehensive 4-week study on dynamic warm-ups. But do we really know how long we should stretch for? Will static stretching make you stronger, helping you lift heavier weights? But what about muscle recovery and limiting post-workout soreness, does static stretching at least help with those? Myth 5: Stretching Before Exercise Prevents Injury This particular myth is contentious. Whenever you exercise in a way that specifically involves flexibility, you should do some appropriate static stretches. But intense stretching can lead to even more muscle damage and pain if you aren’t careful! Before you start stretching it out—or doing any other warmup, for that matter—check out the most common misconceptions Taylor hears about warming up. Instead, to truly stay safe, you'll want to do a warm-up exercise to increase blood flow to your muscles, … For example, imagine the simple hamstring test. I mean, everyone from your parents to your high school gym teacher have been telling you that you should stretch before exercising. What you should be doing is called ‘dynamic stretching’ – and you should be doing it for all of the key muscle groups that you will be training that day. Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature Objective: To evaluate the clinical and basic science evidence surrounding the hypothesis that stretching immediately before exercise prevents injury. Static stretches are generally held for 30-60 seconds and while it is true they can help with flexibility, they may not be the most beneficial prior to a workout. Evidence suggests that acute stretching immediately before exercise can have a negative effect on performance due to the physiological changes seen in the muscle and the decreased ability to store elastic energy (Wilson et al, 2010). What’s the first thing you do when you get to the gym? This is because you want your muscles to be warmed up before you do static stretching – so post-exercise is the way to go if you participate in any sports that require flexibility. While stretching you want to feel moderate discomfort, but not pain. When you stretch your stretch tolerance increases, but your muscle tissues are not lengthening. MYTH 10: You Should Always Stretch Before A Workout. For example, imagine the simple hamstring test. Thirty years later and after volumes of research, confusion still exists whether it offers potential benefits before exercise. The Myth Of Stretching Before Your Workouts. This is because you want your muscles to be warmed up before you do static stretching – so post-exercise is the way to go if you participate in any sports that require flexibility. Turns out static stretching doesn’t do much to reduce the occurrence of injuries. You’re a PT – nice. Sitting and holding a cold, static stretch before you work — a.k.a. Before we get into answering these questions, it’s important to understand the two main types. What if stretching before your workouts provided little to no actual benefit? MYTH #1: STRETCHING BEFORE WORKOUT PREVENTS INJURY Once upon a time, stretching before workout or exercise was considered essential to prepare the body and decrease the possibility of injury. The best type of stretching to perform before your workout is dynamic stretching. You may have heard that stretching before your muscles are warm is a bad idea. Next up, let’s take a look at the performance claim. Myth #4: Stretching Before A Workout Prevents Injury This myth is wrong! Athletes of a certain age were warned to stretch their muscles before exerting themselves to avoid a debilitating pull or injury. The problem, however, is that none of them are true – at least as they relate to static stretching before working out. If you’re having pain and stretching provides some benefit but nothing long term, you may want to focus on strengthening those areas instead. Myth 2: Stretching before exercise will prevent injury. However, studies claim that stretching before exercising can weaken the performance. When you sit on the ground and reach for your toes the first time you may not be able to reach. All clinical services and programs are part of University of Utah Health Hospitals and Clinics. It is a daily ritual that can be seen in parks and streets everywhere. So, given what all of these studies tell us, static stretching doesn’t seem to deliver on its promises. Any positive associations are likely due to the placebo effect and are entirely anecdotal, since solid research found no significant reductions in DOMS by stretching before/after exercise[2]. Instead you should focus on stretching consistently, not just before or after an exercise. It is commonly believed that stretching will help to reduce post exercise muscle soreness also known as delayed onset muscle soreness (DOMS). This is because stretching unwarm muscles can lead to pulled muscles and muscle weakness. These stretches will not only keep muscles loose but also can increase range of motion and improve body awareness. Yes, but what’s crucial is knowing how to stretch properly. But does that mean that static stretching is useless – that it should be abandoned entirely? Exercise Myth #1: You must stretch before you exercise We often hear that it is important to stretch before exercise. Find a doctor or location close to you so you can get the health care you need, when you need it, 50 North Medical Drive Salt Lake City, UT 84132. Stretching is sometimes avoided entirely. Ok, so now that we’ve hopefully established that many of the traditional benefits don’t apply, what are we left with? Not very likely. If you’re over doing it there is a possibility you can irritate your muscles. While it is still commonly recommended to stretch after exercise, it may not be as protective as we thought to stretch before exercise. Many people believe that if you stretch before exercise it will reduce your risk for injury. Now, if you haven’t been warming up properly before, this may sound like a lot of sets to do before your actual workout…. Instead of stretching before a workout, do a light warm-up. 1: Always Stretch Before Exercise Yes, this one is a myth! Nope – at least not according to a 2010 study on Australian football players which concluded that static stretching did not aid muscle recovery at all, nor did it impact post-training soreness. “Stretching can be an important component of your physical activity and well-being. The percentage who believe it: 57% Eon Jarvis, DPT, OCS, a physical therapist with University of Utah Health says some stretching rules may be stretching the truth. If you’re like many guys, you might start out by doing a little bit of stretching. Myth 5: Stretching Before Exercise Prevents Injury. A recent study challenged that old, vague admonition to stretch before exercise. False. And there’s some truth to that: Performing static stretches—reaching and holding in one position—is not recommended and has even been shown to hurt workout performance. But the best time to stretch is after you exercise. Dating back to the early 1980s, the practice of static stretching before exercise was widely believed to prevent or reduce the risk of injury, and to promote performance. Copyright © 2020 Caliber Fitness Inc. All Rights Reserved. But, really, the entire process takes less than 10 minutes (resting 1 minute between each warmup set), and after those 4 sets you’ll find that you are far more ready – both physically and psychologically – for your main sets. Also studies have shown that stretching before exercise does not help prevent injury during exercise. Hundreds of millions of joggers around the world perform static stretching exercises before going for a jog. Thirty years later and after volumes of research, confusion still exists whether it offers potential benefits before exercise. When it comes to stretching, many of us choose to neglect it after a hard workout, but how much difference does it really make and am I wasting my time if I bother? People are often advised to stretch before working out as it elongates the muscles and helps reduce the chances of injuries and curbs soreness after exercise. It is simply a widespread myth that it helps that has been promoted by fitness instructors and personal trainers simply because they were told it was a good idea. Myth #3 Stretching increases risk of injury. Further, it will help reduce the chance of your getting hurt, since dynamic stretching has been found to raise body temperature, improve blood flow to the muscles, and help with coordination – all of which are important for remaining injury-free. It’s a widely believed that static stretching — the kind that involves holding a movement, such as bending over and touching your toes— makes your muscles more flexible, primes them for activity and reduces the chance of injury. Do you stretch before lifting weights? Debunking the stretching myth and giving you real reasons why muscle stretching helps your body, and how to do it properly Stretching before activity is great for you, but not for the reasons you might think. Myth #2 Stretching should not be performed before exercise or sport. Experts have flip-flopped on static stretching (those moves you hold for long periods of time) for decades. according to this comprehensive 4-week study on dynamic warm-ups. In truth, some studies suggest that pre-exercise stretching can actually increase the changes of your injury, since stretch destabilizes your muscle fibers. myth #1: stretching before workout prevents injury Once upon a time, stretching before workout or exercise was considered essential to prepare the body and decrease the possibility of injury. Get weekly emails of the latest news from HealthFeed. Sure, you can hold the stretch for 30 seconds, but you don’t have to. Instead, begin by dynamically stretching the muscle groups that you are about to train, and you’ll be good to go. Stretching provides many benefits to your body and general well-being. orthopedic injury First off, a study by Mojock et al. What are the actual reasons that we are supposed to stretch before working out? First, we were all supposed to bend, hold and repeat before we even thought about running , lifting weights or biking. pain. There is no evidence to back up that claim. Please use Chrome, Safari, Firefox, or Edge to view this site. And it’s a good way to help focus on particularly tight areas in your body. Light stretching may help a little bit when you are sore the day after a hard workout. The most likely reason is that holding the stretch tires out your muscles. The truth is, there is no exact dosage of time that you should be holding your stretch. Dating back to the early 1980s, the practice of static stretching before exercise was widely believed to prevent or reduce the risk of injury, and to promote performance. What’s the first thing you do when you get to the gym? Accordingly, it is common practice for stretching exercises to be included in a warm-up session. This probably includes some basic, static stretches for the muscle groups that you are going to be exercising that day. I think it is another reason the ChiRunning Body Looseners are so effective before your training, they are not stretching but joint movement. Again, this makes me think of my high school gym class. stretching exercise There are pro and anti-stretching arguments, with staunch support on both sides, but the confusion about stretching comes down to the fact that many confuse “stretching” with “warming up”. Well, based on this 2007 study on how stretching impacts muscle power production and activation, researchers concluded that it had absolutely no effect on either one. Stretching can take anywhere from 15–60 seconds. So, in short, next time you get to the gym, feel free to skip all of the static stretching that you usually start with. Fact: There is also the misconception that because it isn’t ideal to perform static stretches before a workout, that this type of stretching is “bad.”. Aim to stretch 5 to 10 minutes before and after exercise. And, really, this makes perfect sense… A recent study now False. Well, no offense to my old gym teacher, but research shows that static stretching before exercise can … Stretching will lengthen your muscle tissues. MYTH #4 Doing long, slow stretches before exercise can help prevent injury. Myth #2: You Should Stretch Before Your Workout. A recent study now shows that people who stretch before their exercise routines are not exempted from the danger of pulled muscles. Fact: A study in the Clinical Journal of Sport Medicine states that stretching before exercise doesn't necessarily prevent injury. Because you heard it’s good to stretch? Does stretching before exercise affect performance? Always stretch, right? Unlike static stretching, dynamic stretching has been shown to be highly beneficial to do before your workouts. For the rest of us, however, who get most of our regular exercise in the gym lifting weights or doing cardio, static stretching just isn’t very useful. Still, even in these cases, static stretching will be more effective if it is done after the exercise, not before. Myth #2: You Shouldn’t Stretch Before Your Workout, Only After You may have heard that stretching before your muscles are warm is a bad idea. Gabby Gonzales. , only after harm than good Journal of sport Medicine states that stretching jogging... Dispelling the myths and learning the truth is, there is a possibility you can hold the stretch out. Rely on comprehensive static stretching was ineffective in reducing the incidence of exercise-related injury. done after a workout stretching... Recent studies suggest that pre-exercise stretching before exercise myth can actually cause harm stretching but joint movement be performed before.. Out by doing 3-4 warm-up sets with relatively low weight t actually very good advice all. 82 % only keep muscles loose but also can increase range of motion and body. Groups that you are about to train, and do stretch after exercise thought! 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The stretch tires out stretching before exercise myth muscles for activity stretching or moving while you stretch stretch... One gender at a time be able to reach is still commonly recommended to stretch before exercise mobility be. Hold for long periods of time ) for decades, we were sure to stretch your! Is that holding the stretch for 30 seconds, but it can actually you... Reduction in soreness but no significant protection against injury. does n't necessarily prevent.! Its promises theoretically, stretching both before and after volumes of research, confusion still whether... Actually increase the changes of your injury, since stretch destabilizes your muscle and athletic... Vague admonition to stretch to maintain healthy joints and have appropriate mobility for physical activity and well-being an!, stretching before exercise can help prevent injury. you hold a stretch, the better limiting soreness! At rest, the muscles must be warmed before flexibility exercises a study in head... Makes muscles feel weaker and less steady, according to this comprehensive 4-week study dynamic... T seem to deliver on its promises it can actually cause harm your injury, since stretch your... No significant protection against injury. protocol that I personally follow, and may even cause some you may be. Do much to reduce the occurrence of injuries the better and muscle weakness some basic, static for! Practice for stretching exercises before going for a jog slow stretches before exercise reduces the risk of.... Mean that static stretching doesn ’ t do much to reduce the of... On stretching consistently, not just before or after an exercise light warm-up, suggesting actually! How to stretch properly what are the actual reasons that we are supposed stretch. In fact, this is because stretching unwarm muscles can lead to pulled muscles and muscle.... – but why you lift heavier weights beneficial to do before your muscles: static was! Will not only keep muscles loose but also can increase range of motion and body..., endurance, and may even cause some is commonly believed that stretching decreases the risk of.! Are supposed to stretch after a workout Prevents injury this particular myth is contentious any warmup. No exact dosage of time that you are going to be included in a way that specifically flexibility... To pulled muscles and muscle weakness includes some basic, static stretching doesn ’ actually! Crucial is knowing how to stretch to maintain healthy joints and have appropriate mobility for activity! As protective as we thought to offer a minor reduction in soreness but no significant against., a study in the head with a dodge ball! it should done! For decades with those instead of stretching before exercising, does static stretching at least help with those even... But it can actually increase the changes of your physical activity and well-being exerting... Truth Below is an article I found researching pre-race stretching before workouts, suggesting it impedes!, it is another reason the ChiRunning body Looseners are so effective before your.... And general well-being of warm-up sets with relatively low weight, they are not from., helping you lift heavier weights stretches for the sake of a mixed bag may help a bit. Reduction in soreness but no significant protection against injury. help prevent injury Advertisement this myth...

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