Lately, I’ve been receiving a lot of questions referring to the
latest studies and research findings, and one question that I
receive most queries about concerns the role that stretching
plays as part of the warm up.
Currently, there seems to be a lot of confusion about how and
when stretching should be used as part of the warm up, and some
people are under the impression that stretching should be
avoided altogether.
This is a very important issue and needs to be clarified
immediately. The rest of this article is dedicated to dispelling
some common myths and misconceptions about stretching and its’
role as part of the warm up.
What has Science got to say?
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 and the warm up.
Stretching and its effect on physical performance and injury
prevention is something that just can't be measured
scientifically. Sure you can measure the effect of stretching on
flexibility with simple tests like the “Sit and Reach” test, but
then to determine how that affects athletic performance or
injury susceptibility is near impossible.
One of the more recent studies on stretching supports this view
by concluding;
"Due to the paucity, heterogeneity and poor quality of the
available studies no definitive conclusions can be drawn as to
the value of stretching for reducing the risk of
exercise-related injury." (The efficacy of stretching for
prevention of exercise-related injury: a systematic review of
the literature, 2003, Weldon)
To put the above quote in layman’s terms; there hasn’t been
enough studies done and the studies that have been done are not
specific or consistent enough. For the most comprehensive
assessment and conclusion of research done on the affects of
stretching I suggest you have a read through the following
article, “The Truth about Stretching.” http://www.thestretchinghandbook.com/resources
/articles/stretching-truth.htm
The Greatest Misconception
Confusion about what stretching accomplishes, as part of the
warm up, is causing many to abandon stretching altogether. The
key to understanding the role stretching plays can be found in
the previous sentence. But, you have to read it carefully.
Stretching, as part of the warm up!
Here’s the key: Stretching is a critical part of the warm up,
but stretching is NOT the warm up.
Don’t make the mistake of thinking that doing a few stretches
constitutes a warm up. An effective warm up has a number of very
important key elements, which work together to minimize the
likelihood of sports injury and prepare the individual for
physical activity.
Identifying the components of an effective and safe warm up, and
executing them in the correct order is critical. Remember,
stretching is only one part of an effective warm up and its’
place in the warm up routine is specific and dependant on the
other components. The four key elements that should be included
to ensure an effective and complete warm up are:
1. The general warm up This phase of the warm up consists of 5
to 15 minutes of light physical activity. The aim here is to
elevate the heart rate and respiratory rate, increase blood flow
and increase muscle temperature.
2. Static stretching Next, 5 to 15 minutes of gentle static
stretching should be used to gradually lengthen all the major
muscle groups and associated tendons of the body.
3. The sports specific warm up During this phase of the warm up,
10 to 15 minutes of sport specific drills and exercises should
be used to prepare the athlete for the specific demands of their
chosen sport.
4. Dynamic stretching Dynamic stretching involves a controlled,
soft bounce or swinging motion to force a particular body part
past its usual range of movement. The force of the bounce or
swing is gradually increased but should never become radical or
uncontrolled.
Please note; dynamic stretching carries with it a high risk of
injury if used incorrectly. Dynamic stretching is more for
muscular conditioning than flexibility and is really only suited
for professional, well trained, highly conditioned athletes.
Dynamic stretching should only be used after a high level of
general flexibility has been established.
All four parts are equally important and any one part should not
be neglected or thought of as not necessary. All four elements
work together to bring the body and mind to a physical peak,
ensuring the athlete is prepared for the activity to come.
So what conclusions can we make?
Stretching is beneficial, when used correctly. However, as with
most activities there are rules and guidelines to ensure that
they are safe, and stretching is no exception. Stretching can be
extremely dangerous and harmful if used incorrectly.
Remember, stretching is just one very important component that
assists to reduce the risk of injury and improve athletic
performance. The best results are achieved when stretching is
used in combination with other injury reduction techniques and
conditioning exercises. **********************
If you enjoyed this article, please feel free to forward it to
others, make it available from your site or post it on forums
for others to read. Just make sure that this paragraph and URL
are included. For more information and articles on stretching,
flexibility and sports injury, visit The Stretching & Sports
Injury Newsletter at; 101 Stretching
Exercises
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