Demystifying stretching
GOPhysio
Demystifying stretching
Stretching has always been an integral part of training programs. Whether it's at the gym for Sunday sports or at an organized club of high-level athletes, everyone has already received tips about the benefits of stretching. But what is it really?
Stretching should be part of any warm up?
False. The purpose of a warm-up is to raise the temperature of the muscles and the body so that it is ready for the physical exercise to come. However, it has been shown by scientific research that static stretching (without movement) does not help to increase the temperature of the muscles. Moreover, it has also been shown that during the warm-up, it has a negative impact on the muscles. speed, strength, momentum, and strength - endurance. To effectively increase the temperature of a muscle, so-called ballistic stretches (with movement) are more effective and more recommended during a warm-up.
Stretching before or after exercise helps prevent injuries?
False. Unless you have severe muscle stiffness that impairs the proper mechanics of movement, stretching is not effective in preventing injury.
Stretching helps prevent muscle soreness after training
False. Aside from the feeling of well-being, no scientific study proves that stretching helps reduce muscle soreness after training. These muscle aches are due to micro-tears in the muscles and stretching them could even aggravate these micro-tears.
The best time to stretch is immediately after training? False. After a workout, the muscles are already warm, so more flexible. Stretching immediately following a workout will have no effect. It's better to do it colder, away from training, on a daily basis if we want to have a long-term effect.
Everyone should do stretching?
False. People who are already very flexible do not need to stretch so much. There is as much risk of injury for very flexible people as it is for very stiff people. In very flexible people, it is better to work on stability than to try to increase flexibility.
Stretching will help me increase my athletic performance?
True and false. Depending on when the stretching is done, they can have negative or positive effects. As said before, stretching during warm-up has no effect on sports performance. On the other hand, a daily stretch (away from the workouts) has a positive influence on the speed, force and jump but an unknown influence on the force-endurance.
If you are not sure which stretches are indicated for your condition and you want more advice on what stretches are appropriate for your condition, consult your local physiotherapy clinic.