Stretching Exercises Do not Prevent Injury:
I have some bad news. Stretching before exercise, it does not prevent injury. There is loads and loads of research that shows that deep stretching, static stretching, before a run, before a game, before a workout routine, it actually reduces your power, reduces your speed, and can create temporary joint laxity for about one to three hours. So it's possible that deep stretching might actually make you more susceptible, not less susceptible to injuries. OK, so what should we do? Should we stop stretching altogether? No no, that's not the solution. Hey, my name is Lucas. I teach something called the Science of Stretching.
I'm a yoga teacher, I focus on flexibility training, and in this short video my objective is to share with you the truth and the myth about flexibility training. When and how to use it appropriately. Let's start off by looking at some of that negative research because it's important to understand how this works. A 2014 study in the Journal of Strength Conditioning and Research,
Deep Stretchings Makes You Slower?
what they did is they looked at people running at a one-mile race pace, so really fast runners, and one group was stretching, static stretching before their runs, and one group was not. They found statistically significant slower the group that was stretching. OK, so why? That doesn't make any sense, right? Well think about it. When you're running your
body takes kinetic energy and potential energy and it stores it in the elastic tissues of your muscles and your tendons. So at the bottom of your stride you bounce like a pogo stick and you transfer that energy, and this is how we run. When you do deep stretching it reduces temporarily the elasticity of those muscles and tendons, so there's less bounce in your stride. Imagine that
same pogo stick but at the bottom of the bounce the spring is worn out and so you have to force with your legs. That's what happens. It takes more muscular energy, you're slower, you're basically slower as a runner. In another study looking at joint laxity they took a group of soccer players.
Deep Stretching Creates Joint Laxity?
and one group was doing static stretching before their practice, before their games, and the other group was not. What they found is looking at their knees there was statistically significantly more joint laxity in the group that was stretching. What does that mean? Well,
that deep stretching, again, destabilized their knees, potentially making them more susceptible to things like an ACL rupture or other knee injuries. OK, so if stretching before a game, stretching before a run, stretching before exercise, is not good, why is everybody doing it? Why are amateurs.
Why Do Most Athletes Stretch?
doing it? Why are runners doing it? Why are professional athletes? Why are Olympic athletes, why do you see them doing these routines? Well if you pay close attention, what you'll notice is that the vast majority of those athletes they're not doing long hold, two-minute, passive flops over their legs. They're not passively stretching, they're actively and dynamically stretching before.
Active & Dynamic Stretching Warm Ups:
games. And what that means is they'll flex and extend their joints, they'll contract and relax their muscles, and they'll go through a range of motion to connect their mind and their muscles. This is a really great way to warm up. It can create that nervous system connection, it can increase circulation, and just like if you took a practice swing before you hit a ball, probably
that'll increase your performance. Just like if you took a practice pitch or a practice kick, it will probably increase your performance. This is why athletes do it. It's probably a great idea. Now does that prevent injuries? Also probably not, but it probably does increase performance.
OK, so we know deep stretching before exercise is not a great idea. We know that most athletes are doing warm-up stretches, that might be a good idea but it doesn't prevent injuries. And here's the kicker, here's why you clicked on this video originally, probably you have some areas of.
How to Increase Your Flexibility:
your body that nevertheless, despite everything I've shared with you, are totally imbalanced. Maybe your shoulders are hunched over and you're unable to interlace your hands behind your back. Maybe you cannot squat down past 90 degrees to get your bum to your heels. Maybe when you hinge forward your back curls and you get lower back pain. If you have lost basic range of motion, if you're moving in a way that's sub-optimal, that makes you very prone to injuries. So what do you.
Why Bad Posture / Poor Movement Causes Injury:
do? Here's what you do. You stretch after, not before. You stretch after exercise, not before, and ideally you do it right before bed. Using Science of Stretching principles, long hold, passive poses, you can systematically open up your hips, your hamstrings, your shoulders, your spine,
really any area of your body. We do it right before bed, so you go to bed loose and limber. Remember we have a one to three hour period where you'll have less power, less strength, and joint laxity. Go to bed loose and limber and then you wake up in a ready state for practice. Over time you can correct your posture, over time you can increase your range of motion, and increased range of motion, better biomechanics, better posture, that is how you reduce injuries long-term. Hope you found this post helpful. Hopefully it's cleared up some of the confusion around flexibility training. If you'd like more science of yoga information, please subscribe down below. If you have questions,
Stretching Not Prevents Injury:
| Aspect | Arguments Supporting | Arguments Against |
|---|---|---|
| Research Evidence | - Some studies suggest that certain types of dynamic stretching may be beneficial in reducing the risk of injury by improving flexibility and increasing range of motion.<br>- Static stretching before exercise has shown mixed results in injury prevention. | - Several studies indicate that static stretching before physical activity may not significantly decrease injury risk.<br>- Some research suggests that static stretching can temporarily weaken muscles and reduce performance, potentially increasing the risk of injury. |
| Expert Opinions | - Some experts advocate for dynamic stretching, incorporating movement patterns similar to those in the intended activity to enhance performance and possibly lower injury risk.<br>- Stretching after exercise may aid in muscle recovery, reducing soreness and the risk of injury during subsequent workouts. | - Certain experts argue that stretching alone may not be sufficient to prevent injuries, emphasizing the importance of overall conditioning, proper warm-up, and technique.<br>- Overstretching or improper stretching techniques could potentially lead to injuries. |
| Practical Experience | - Some individuals report feeling more prepared for physical activity and experience fewer injuries when incorporating stretching routines into their exercise regimen.<br>- Flexibility gained through consistent stretching may help in avoiding strains or muscle pulls during certain activities. | - Others find no significant difference in injury rates between those who stretch regularly and those who do not.<br>- Some individuals experience injuries despite regularly stretching, suggesting that it might not be a sole preventive measure. |
FAQS:
Why is there a notion that stretching sporting events prevent harm, and what does latest research recommend about this claim? Answer: The notion within the harm-prevention advantages of stretching exercises turned into popularized based totally on traditional expertise and anecdotal evidence. However, current research, including systematic opinions and meta-analyses, has challenged this assumption. Studies suggest that static stretching earlier than exercise won't considerably reduce the danger of injury as formerly concept. What elements make contributions to the ineffectiveness of stretching sports in preventing injuries? Answer: Stretching exercises mostly attention on growing flexibility however won't correctly prepare muscle tissues for the dynamic movements concerned in diverse sports or activities. Additionally, overstretching or unsuitable strategies all through stretching can potentially weaken muscle mass or create instability, growing the risk of injury. Are there particular instances or situations where stretching sporting activities might not be beneficial or could even growth harm chance? Answer: Yes, there are times wherein stretching sporting events may not be effective. For example, static stretching earlier than excessive-depth activities like sprinting or weightlifting can briefly reduce muscle electricity and energy, potentially hampering overall performance and growing damage hazard. Furthermore, excessive stretching beyond the ordinary range of movement can stress muscle tissues and ligaments. What alternative or complementary practices might be more powerful in decreasing the threat of harm in comparison to stretching sporting activities? Answer: Warm-up routines that encompass dynamic movements, game-unique drills, and sluggish development in intensity are taken into consideration greater useful in preparing the body for physical pastime. Additionally,