Stretching.....a complete waste of time?

Triathlon Forum
1

So,

Let me preface this by saying, I hate to stretch; always have always will. Growing up traveling and racing road and mountain all over the world, coaches, physio’s, massage therapists always recommended stretching before and after exercise, which I did reluctantly as these were the so called “experts”.

So going through a degree in exercise physiology, and then sports oriented chiropractic, most research (and accepted thought) has really thrown out the idea of static stretching prior to exercise. Of course this goes without saying that a good dynamic warm up will increase blood flow, and warm muscles etc to prepare you to run/play.

Reasons to throw out static stretching before exercise-prior to exercise this type of stretching can inhibit blood flow, cause muscles to relax too much, and go as far as putting micro-tears in muscle prior to exercise… all bad…

Apparently the whole purpose of using static stretching post workout is to relax muscles, and increase the piezoelectric effect to help repair muscle damaged in exercise. In the arena of lengthening muscles, most studies I have read show that there is no discernible change in muscle length unless you stretch ALOT (30+ minutes daily for one muscle group), and usually after heating with a heat pack. So, are these valid reasons, or do people just like the social post run stretch/chat?

So I ask you all…total waste of time? And I don’t really need to hear how much you like stretching cause there are so many hot girls wearing tights in your Yoga class; rather any good evidence based ideas on this?

2

no definitive answer:

http://www.nytimes.com/2008/03/13/health/nutrition/13Best.html?_r=2&oref=slogin&oref=slogin
.

3

I’m interested in this also. I’ve been having some lower back discomfort and wondering if stretching could help it somehow, as I don’t stretch before I run or after.

4

For me, static stretching after running really loosens up tightness from my past ITBS incidents.

5

Isn’t the goal of most stretching and manual therapy to stretch and repair connective tissue and not actually the muscle itself?

6

Stretching helps. Unless it doesn’t…

Generally, I find most athletes (and non athletes for that matter) can use a 10-15 minute stretch routine at the end of a workout. There are those who seem to have naturally enough flexibility to not benefit.

I think it’s in the same category as a lot of nutritional supplements - they help if you have some deficiency but don’t if you don’t. Hence the results being so varied and the debate so never-ending.

Personally, I benefit from it, so I do it. Very reasonable gains for a small time commitment.

7

Oh boy, here we go.

Paging Brandonecpt…

For the record, I lightly stretch before and after. May not do anything but assuage my mind of starting on cold muscles.

8

Is it possible to improve flexibility to any great degree? or, are flexible people born that way? I am not particularly flexible, but would like to be. But, even with frequent stretching, my flexibility doesn’t seem to improve.

9

after an injury, to regain pre-injury flexibility, stretching is beneficial.
if you have a chronic injury or situation, such as cerebral palsy, where stretching may get the affected parts to closer to normal flexibility, stretching is beneficial.
otherwise, there is no correlation between stretching and performance.

10

I believe you can improve flexibility the same you can improve your speed or endurance. However each individual will have a different max.

Fred.

11

What do you consider “frequent stretching”? Ten minutes at the end of a workout doesn’t cut it. If you start doing yoga 1 hour a week, then you’ll start to see significantly increased flexibility after several months. But, you have to stick with it or you’ll lose that flexibility that you worked so hard for.

12

If flexibility is too great → instability at a joint

I think whether it’s a “waste of time” depends on what’s going on in your body. IE - stretching the soleus is part of the treatment for MTSS (commonly known as shin splints). If you’re prone to shin splints, stretching the calf muscles might help prevent it. Likewise, I had an impinged should joint all summer - subscapularis tendon - have been stretching that tendon/muscle in hopes of regaining a bit of shoulder flexibility (I can’t externally rotate to 90* with either shoulder like I should be able to, because they’re protracted)… am swimming fine as I am but still, it was something my PT recommended. Painful stretch BTW.

Stretching hip muscles can help prevent/treat IT band troubles.

13

Reasons to throw out static stretching before exercise-prior to exercise this type of stretching can inhibit blood flow, cause muscles to relax too much, and go as far as putting micro-tears in muscle prior to exercise… all bad…

Uhm…static stretching pre workout has been contraindicated for years. Dynamic motion stretching as a warmup is good stuff, provided there is some progression (Example: In my classes, I have the students start doing front kicks at knee level and progressing to head height.)

Static stretching after a workout helps to keep the muscles from tightening and most especially keeps the connective tissue more elongated, enabling an increasing ROM.

10 minutes after a workout won’t cut it if you are looking to increase flexibility, 20-30 minutes daily at a minimum. As far as athletic performance itself, the jury is still out, I recommend it heartily for injury prevention. My ankles are flexible enough that I can stand on the edges of my feet with the soles touching each other. This has saved me from rolling my ankle innumerable times running. Also, if you happen to go down on the bike and your leg gets caught/slides out, the more flexible you are, the further you can go before the muscle fibers and connective tissue start to tear.

And, finally, with swimming, the more flexible you are the better your reach/catch will be. High flexibility allows you to stretch and reach, getting a “fuller”, longer pull, and a more efficient stroke. Ankle flexibility allows the foot to relax out in an extended position, as opposed to having to use the calf muscles to point it.

Little things like that. Being flexible may not directly affect performance, but the net effect of being flexible will produce dividends.

John

14

I have been splitting the difference. I am doing mobility drills that give me a stretch but since I’m is constant motion it’s not as dull as static stretching. Also it’s a good warm up.

15

When you get old and tired, like I am, you will know the answer to this question.

Now I must ride my bike another two hours in prep for IMAZ.

I am not to be confused with ‘Old and Haggard’ btw!

16

I have noticed since I started stretching more regularly that I don’t feel as tight when I run. I try to always get to 2 yoga or pilates classes/ week, which has helped too. I never stretch prior to exercise, I always either do a little warm up, and then stretch, or wait until the end of my workout. I think being fit is more than cardiovascular, but also flexibility and strength. I say stretch it out!

17

i would say it’s a waste of time for performance considerations (my expertise is human performance, not rehab - so i will withhold judgement on that).

i’ve seen studies that show increased flexibility decreases run performance. the theory is that loosening the joints in the lower body reduces the elastic return from the connective tissue during running, and also reduces the stabilization from connective tissue (requiring more muscular input to maintain posture/poistion).

18

(hoping the coach lady doesn’t read this)

I only stretch my calf muscles after runs. If I don’t they get tight and sore, and the impending doom is the return of post. tib. tendonitis or shin splints. Stretching = those stay away.

I honestly only stretch the muscles I know “need” stretching.

19

Once again I have to agree with Tigerchik (she’s so smart=O) . I have read most, if not all, of the research (several great references below) out there on stretching and athletic performance/injury and the understanding I got was as follows: Static stretching before exercise or athletic activity may negatively impact performance as well as increase incidents of injury. There are several reasons for this including stretching the muscle and making it less elastic as well as putting the CNS to sleep. If there is some “abnormal” range of motion issues then static stretching may be warranted but on a day or at a time when you are not working out. Please remember that we are talking about STATIC STRETCHING and not ALL STRETCHING. I am all for DYNAMIC STRETCHING. Also note that Stretching and Flexibility are mutually exclusive. I have seen individuals that are statically inflexible and dynamically flexible and the opposite as well. The question that you have to ask is “what do I need this range of motion for?” as well as “is this a flexibility or strength issue?”.

The Impact of Stretching on Sports Injury Risk- A Systematic review of the Literature
STEPHEN B. THACKER1, JULIE GILCHRIST2, DONNA F. STROUP3, and C. DEXTER KIMSEY, JR.3 1Epidemiology Program Office, 2National Center for Injury Prevention and Control, and 3National Center for Chronic
Disease Prevention and Health Promotion, Centers for Disease Control and Prevention, Atlanta, GA A review of resistance exercise and posture realignment CON HRYSOMALLIS1 AND CRAIG GOODMAN2 *1**School of Human Movement, Recreation, and Performance, Victoria University, Melbourne,*Victoria 8001, Australia; 2School of Life Sciences and Technology, Victoria University, Melbourne,
Victoria 8001, Australia.
A Randomized Trial of Pre-exercise Stretching for prevention of Lower Limb Injury RODNEY PETER POPE, ROBERT DALE HERBERT, JOHN DENNIS KIRWAN, and BRUCE JAMES GRAHAM Physiotherapy Department, Kapooka Health Centre, Kapooka, New South Wales, AUSTRALIA; School of Physiotherapy, University of Sydney, AUSTRALIA; Gailey Fiveways Physiotherapy, Taringa, Queensland, AUSTRALIA; and School of
Biomedical Sciences, Charles Sturt University, New South Wales, AUSTRALIA **The association between flexibility and running economy in sub-elite male distance runners ** CRAIB, MITCHELL W.; MITCHELL, VICKI A.; FIELDS, KARL B.; COOPER, THERESA R.; HOPEWELL, REGINA; MORGAN, DON W. Department of Exercise and Sport Science, The University of North Carolina at Greensboro,
Greensboro, NC

20

If flexibility is too great → instability at a joint
Stretching ligaments leads to joint instability, not stretching muscles.

That’s what happens with dislocated shoulders. Since there is no real “joint” per se, it’s ligaments and tendons, once the ligaments get stretched out a bit, it becomes easier and easier to dislocate the shoulder.

(And yes, I know you probably know this, I was clarifying for those that didn’t. :smiley: )

There’s tons of different levels of stretching, all the way from the casual ho hum stretch to sessions of PNF stretching, each with a different intent and application.

John