To stretch or not to stretch
Think back to high school gym class. You may have started with a group stretch before every exercise whether it was running, soccer, tennis or even badminton. It’s smart to do, right? Not according to new research.
Two new studies have concluded that stretching may not be the best for athletes or even the occasional exerciser. The Journal of Strength and Conditioning Research says that stretching before weight lifting may cause you to be weaker and shaky. Another study from The Scandinavian Journal of Medicine and Science in Sports believes that stretching may be disadvantageous to the workout by reducing your endurance and strength.
The new reports seem to conflict with the common wisdom that stretching is always the right thing to do. But some fitness experts say the study results offer a good reason to be more thoughtful about stretching.
Jen Heggaton, certified athletic trainer at the Good Samaritan Health and Wellness Center in Downers Grove, Ill., says that for some specific exercises it is recommended that you stretch and others it’s not necessary.
“Generally with explosive activities that require quick action and speed, you will actually benefit from not stretching,” Heggaton says. “The reason is that for these exercises you want your muscle to be shorter so that you can have a very fast and quick contraction to give you more power with your exercise.”
Heggaton says these higher intensity exercises include sprint running, weight lifting, tennis and other quick movement sports. But other endurance activities require some type of stretching.
“When you are doing long-distance running, swimming or biking, you body will benefit from stretching,” Heggaton says. “If your muscles are tight during those long, repetitive workouts, they can pull a joint out of alignment and cause pain and even injury.”
Heggaton recommends trying a more dynamic stretching method by incorporating short exercises in your warm-up. She suggests doing squats, lunges, jumping jacks or pushups and then increase your intervals to warm up your muscles.
“These will get your muscles moving and you will have a greater range of motion. When you are not holding your body in the same position for an extended period of time, these exercises will ensure that you are not making your muscles too flexible,” Heggaton says.
Heggaton recommends working with a personal trainer or even talk your physician if you are new to high intensity and endurance activities.
About the Author
Sarah Scroggins, health enews editor, is manager of social media at Advocate Health Care in Downers Grove. She has more than 9 years of public relations and marketing experience with a Masters degree in Communications with an emphasis in PR. Sarah loves spending time with her husband and her two pups.