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.As you can see, there's more to
stretching than most people think. Stretching is a simple
and effective activity which will help you to enhance your
athletic performance, decrease your likelihood of sports
injury and minimize muscle soreness. If you'd like to know
more about stretching and how it can help you,
order a copy of The Stretching DVD/Video today.
