A cursory glance around the gym will reveal a lot of people who walk in and begin working out without stretching. However, professional athletes, trainers and physical therapists all agree that stretching before your workout is the safest way to protect your muscles, tendons and ligaments from injury and get them in a state of readiness for exercise.
Benefits
Stretching is necessary to increase range of motion. Sudden forceful movements can cause serious injury to muscles and tendons. Stretching releases synovial fluid stored in the joints. This fluid lubricates all the joints, protecting them from friction and injury. Stretching brings blood supply to the soft tissues. This improves endurance so you don't tire as easily. Stretching also helps to elongate muscles, provide flexibility, promote healing and prevent future injury.
Effects
Failure to stretch before your workout may result in decreased performance. Insufficient blood flow makes the muscles sluggish and decreases mobility.Your muscles may feel sore at the end of your workout because of the strong contractions gained from sudden, forceful movements. Soft tissue tears may occur in the muscles, tendons and ligaments as well as sprains and strains resulting from lack of flexibility and endurance.
How to stretch
Do not overstretch or stretch to the point of pain or discomfort. A low-resistance, sustained stretch is preferred to high-resistance stretch with quick, bouncing movements. Stretch gradually. If you stretch the muscle too quickly, it responds with a strong contraction which increases tension. If stretched slowly, the contraction is avoided, muscle tension falls and you can then stretch the muscle further. Hold each stretch for 30 to 40 seconds. To gain the most benefit from stretching, do a short warm-up first, then stretch.
Expert Insight
Mayo Clinic advises that when stretching you should focus on the major muscle groups, i.e. calves, thighs, hips, lower back, neck and shoulders. You should also stretch those muscles you regularly use in work and play, such as the wrist and hands. Don't hold your breath while stretching.
Considerations
There are some arguments against stretching cold muscles, but experts say this can be done as long as you are careful to start gently and move gradually into the stretch. By incorporating regular stretching into your workout program, you will see a reduction in soreness and improvement in your workout.
References
- About 24 hr fitness: The Importance of Stretching before Exercising
- "Practice Skills for Physical Dysfunction": Lorraine Williams Pedretti: 1993
- Cool Running: Stay Loose: Stretches For Runners
- Mayo Clinic: Stretching: Focus on flexibility
Member Comments
jjpott October 4
I don't understand why Livestrong.com continues to publicize this dribble.
The British Medical Journal (2002), the United States CDC in 2004, and Ian Shrier M.D, former president of the Canadian Society of Sports Medicine, and many many others, have done studies that show stretching BEFORE exercise or activity does NOT reduce injury and can actually REDUCE performance.
Livestrong.com...if you are actually concerned about the health and safety of your readers, you will stop with all the "Stretch Before Exercise" stuff. That's proven to be bad info.
There are ZERO studies that show stretching before actually helps.
Feel free to look this stuff up on your own. I'm not making it up.
Warm up before....stretch after.
jdcracroft October 4
I've never heard of holding each stretch for 30-40 seconds. Just curious why you recommend that number. Seems a little long from my past experience with numerous exercise programs (recommending 8 - 15 seconds, min to max).
tiffjack October 4
I've always been told to hold stretches for 30 seconds. In disagreement with jjpott, I've always warmed up before exercise and stretched afterwards. If I don't, I find myself very sore and stiff in my joints?for days. I am constantly amazed that people don't stretch. It feels so good too! However, I think it depends on the type of exercise and the person. For instance, endurance running vs. weight lifting. It makes sense to me to warm up before each, but maybe the amount of stretching and actual stretches should be different for each work out. If you have issues with your joints (I think mine are genetic) then you should do whatever you can to keep them lubricated and avoid inflammation. For me, if I don't stretch all the muscles in my legs, my knees will end up suffering, because one muscle will overcompensate for the one that is tight and stiff.
renhoek October 4
tiffjack, I think you're conflating stretching and warming up. They are not the same thing. Stretching does little to warm up muscles.
cdyal87 October 4
Personaly, I do not feel that neither stretching nor not stretching is harmful. The solution is ambiguous, and each athlete's workout may or may not require stretching and/or warming up; therefore, it should be up to the athlete to decide if the pre- is/are beneficial during and/or after each workout. Since I run on a daily basis, I feel that stretching and a .10 mile warm up is necessary- to brace the bone sockets for the rough ride ahead; although, a weight lifter might feel this is unnecessary since he is dealig directly with standing positions and not constant movement. Whatever feels right, do it! (not like nike)