The link between stretching and injury prevention is a topic for debate. There are few studies showing a correlation between the two, and field experts themselves, while admitting that poor stretching technique can promote injury, are conflicted about stating absolutely that proper stretching prevents injury. However, understanding stretching protocols and function enables you to create an informed, effective exercise program.
Types
According to Thomas R. Beachle and Roger Earle, authors of the book "Essentials of Strength and Conditioning," there are basically three types of stretching styles: static, ballistic and dynamic. Static stretches involve slow movements into positions that you hold for 30 seconds or more. They are easy to learn and hold less injury risk compared to ballistic stretching. Ballistic stretching involves active muscular effort with quick, repetitive movements, such as quickly reaching for your toes multiple times in a row. Beachle and Earle do not recommend ballistic stretching. Dynamic stretching involves sport-specific movements without the bouncing seen in ballistic stretching.
Injury Prevetion
The American Council on Exercise recommends that you stretch after a warm-up and incorporate muscle groups that you will be using during your workout. The National Strength and Conditioning Association adds that stretching before exercise increases available range of motion and may prevent injury, such as muscle strains, by increasing elasticity of muscles and tendons, according to Beachle and Earle.
Injury Prevention Research
Ralph La Forge, a physiologist at Duke University Medical Center, discusses pre-exercise stretching in the June 2004 issue of the "IDEA Fitness Journal." Evaluation of 362 stretching studies shows pre-exercise stretching was not significantly associated with reduced injury. Evaluation results could neither support nor deny the ability of stretching to reduce muscle injury. La Forge suggests approaching pre-exercise stretching on a case-by-case basis.
Stretching and Explosive Muscle Action
According to the National Strength and Conditioning Association, pre-exercise stretching may actually reduce immediate strength ability and hinder performance of explosive muscle actions, such as jumping, say Beachle and Earle. Elastic energy stored in connective tissue aids explosive actions through a system called the stretch-shorten cycle. Static stretching temporarily reduces elastic energy and reduces magnitude of the stretch-shorten cycle. Explosive power athletes avoid pre-exercise static stretching, Bachle and Earle say.
Considerations
The American College of Sports Medicine supports pre-exercise stretching for injury prevention based on observational support. Although randomized, controlled clinical trials have not yet substantiated its effectiveness, many fitness professionals support the practice of pre-exercise stretching. Dynamic stretching supports sport performance, holds less injury risk compared to static stretching, promotes exercise warm-up and may be your best stretching option for injury prevention, add Beachle and Earle.
References
- "Essentials of Strength and Conditioning"; Thomas R. Beachle and Roger Earle; 2000
- American Council on Exercise: Warm Up to Work Out
- IDEA Health and Fitness Association: Does Stretching Prevent Injury Risk?
- "Medicine & Science in Sports & Exercise"; ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults; Michael L. Pollack, et al; June 1998
