|
Stretching
- Does It Really Work?
Without a doubt, the most common questions I'm asked is; "What's
your view on the latest scientific studies and research findings
in regards to stretching?"
The short answer is; "They all make for
interesting reading, but I don't put a huge amount of confidence
in them." Let me explain why.
Most of the studies I've reviewed attempt to
determine the effects of stretching on injury prevention. This
is a mistake in itself, and shows a lack of understanding as
to how stretching is used as part of an injury prevention program.
Stretching, by itself, will not prevent injury.
In fact, stretching can cause injury if certain precautions
aren't taken.
Plus, it's not just a flexibility problem that
can lead to injury. It could be a strength imbalance. It could
be a stability or balance problem. It could be a proprioceptive
imbalance. It could have to do with postural imbalances. It
could have to do with physical imbalances like leg length differences.
Or, it could simply be a matter of trying to do too much, too
soon.
Stretching is just one very important component
that assists in reducing the risk of injury. The best results
are achieved when stretching is used in combination with other
injury reduction techniques.
Stretching and its effect on physical performance
and injury prevention is something that just can't be measured
scientifically. The effects of stretching are very hard to measure
and all the studies that I have seen are nothing more than anecdotal
studies. Meaning the results achieved, or not achieved, are
simply that persons perception of what has improved or not improved.
You see, stretching is not a science. It is
near impossible to PROVE anything about stretching, scientifically.
Sure you can measure the effect of stretching on flexibility
with simple tests like the "Site and Reach test" but
then to determine how that affects athletic performance or injury
susceptibility is near impossible. The only way to do it would
be with muscle biopsy's, which can be extremely painful and
lead to muscle damage if done repeatedly.
I've seen so many people benefit from stretching
and increased flexibility, that I'm absolutely positive it is
beneficial. Most people involved in the "hands-on"
side of coaching and sports training aren't worried by this
type of study. It's mostly the academics that do the majority
of there coaching from behind a desk, that are influenced by
these studies.
So
what can we say about the benefits of stretching...
Firstly
Upon undertaking a regular stretching program a number of changes
occur within the body. Firstly, by placing particular parts
of the body in certain positions, we are able to increase the
length of muscles and tendons. As a result of this, a reduction
in general muscle tension is achieved and our normal range of
movement is increased.
By
increasing our range of movement we are increasing the distance
our limbs can move before damage occurs to the muscles and tendons.
For example, the muscles and tendons in the back of our legs
are put under great strain when kicking a football. Therefore,
the more flexible and pliable those muscles are, the further
our leg can travel forward before a strain or injury occurs
to them.
The
benefits of an extended range of movement includes: increased
comfort; a greater ability to move freely; and a lessening of
our susceptibility to muscle and tendon strain injuries.
Secondly
There is a dangerous stretching myth that says, 'if you stretch
too much you will lose both joint stability and muscle power.
This is totally untrue. By increasing our muscle and tendon
length we are increasing the distance over which our muscles
are able to contract. This results in a potential increase to
our muscles' power and therefore increases our athletic ability,
while also leading to an improvement in dynamic balance, or
the ability to control our muscles.
Thirdly
We have all experienced what happens when you go for a run or
to the gym for the first time in a few months. The following
day our muscles are tight, sore, stiff and it's usually hard
to even walk down a flight of stairs. This soreness that usually
accompanies strenuous physical activity is often referred to
as post exercise muscle soreness. This soreness is the result
of micro tears, (minute tears within the muscle fibres), blood
pooling and accumulated waste products, such as lactic acid.
Stretching, as part of an effective cool-down, helps to alleviate
this soreness by lengthening the individual muscle fibres, increasing
blood circulation and removing waste products.
Fourthly
Fatigue is a major problem for everyone, especially those who
exercise. It results in a decrease in both physical and mental
performance. Increased flexibility through stretching can help
prevent the effects of fatigue by taking pressure off the working
muscles. For every muscle in the body has an opposite or opposing
muscle and if the opposing muscles are more flexible, the working
muscles do not have to exert as much force against the opposing
muscles. Therefore each movement of the working muscles actually
takes less effort.
And
finally
Any person who experiences the benefits of stretching is certainly
more likely to feel good about themselves. This leads to a confidence
and assuredness, which helps to enhance physical performance
and motivate the individual to participate in exercise.
Article
by Brad Walker. Brad is a leading stretching and sports
injury
consultant with over 15 years experience in the health and
fitness industry. For more articles on the prevention & treatment
of sports injury, subscribe to The Stretching & Sports
Injury Newsletter by visiting http://www.thestretchinghandbook.com
|
