If you've been involved in sports or exercise of any type, you've probably heard you need to warm up, stretch and only then work out. Don't be tempted to skip stretching. While it's tempting to get right down to work -- especially if you have a busy schedule -- failure to stretch, or stretching before warming up, can put you at risk for short-term and long-term health problems.
Importance of Warming Up Before Stretching
Warming up before going through your stretching routine can keep you from getting hurt. Cold muscles don't stretch well, but the problem doesn't stop there. Forcing cold muscles to stretch increases the likelihood that, when you do begin your workout proper, you'll pull or even tear something. Pulled muscles, tendons or ligaments don't just hurt, they can end your season or even cause long-term damage.
Short Term Benefits of Stretching
While stretching before exercise helps prevent pulling or tearing, it does other things, too. It can actually help improve your athletic performance. According to the Mayo Clinic, stretching increases blood flow to your muscles, bringing them life-giving oxygen and nutrients. Stretching also helps promote proper posture and form during exercise, ensuring your workout is as effective as possible.
Long-Term Benefits of Stretching
Stretching after warming up and before exercise can also help protect you against long-term health problems. Stretching helps maintain mobility in your joints. If you do not move through the full range of your joint's motion during exercise, you are more likely to develop long-term tendon issues such as tendinitis, an inflammation of your tendons or ligaments.
Alternatives
Though stretching after a warm up and before your workout proper is important, it isn't the only correct way to stretch. The Mayo Clinic also mentions the importance of stretching after a workout, as this can help prevent soreness or muscle aches. In fact, reports the clinic, stretching before intense activity such as sprinting can actually reduce your performance level; the clinic recommends stretching after such activities.
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