Some results show that stretching before you exercise can help reduce the likelihood of injury. As a result of the variance in research, the actual ratio of people who stretch before exercise varies widely. However, stretching before your workout can improve your level of physical performance.
Why Does Research Vary?
Research results vary but reach a level of agreement in showing that stretching is not a fail-safe technique to preventing injury. Some studies show that stretching reduces the effect that physical activity has on the body, which subsequently can prevent injury. On the other hand, if stretching isn't done properly, it can actually cause injury.
Types of Stretches
In general, stretching each part of your body generally prepares you for various types of exercise. For example, aim to stretch your arms, legs, upper and lower back and abdominals. If you play a sport that uses a particular part of the body more, stretching that part of the body slightly more can be beneficial. For example, if you play soccer, stretching your calves is increasingly important to combat cramps and to prepare your legs for the repetitive motion of kicking the ball.
Stretching Tips
At minimum, stretching for five minutes before and after exercising is recommended. Use smooth, slow stretches and avoid pulling at your muscles. You should feel a slight stretch but it should not be painful. If you experience pain during a stretch, cease performing the stretch or reduce your level of effort.
Warming Up vs. Stretching
According to MayoClinic.com, stretching should not be considered a warmup. Stretching prepares your muscles for any physical activity. After stretching, perform a nonweight-bearing warmup such as riding a stationary bike, walking briskly or jogging lightly.
Stretching Guidance
Work with your coach or a fitness trainer to determine which stretches are most beneficial to you. If you sustain an injury, consult a physical therapist or a sports medicine specialist to identify which stretches will support your recovery and determine when you can return to regular activity.
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