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IS
STRETCHING
IMPORTANT? |
Classics |
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By Dr Ellen Petersen
(WISPA Medical Advisor)
 A lot of sports people think that to stretch muscles after activity
is finished actually helps to prevent pain in the tired muscles the
next day. The idea sounds good but it has never actually been
scientifically proven.
Stretching makes no difference to the pain. If you would like to see
for yourself whether the morning after is helped in respect of pain,
then stretch one leg after training for a few days in a row and
leave the other one. You will then see if there is any difference.
However, what is clear is that stretching is valuable in improving
flexibility in the joints, muscles and nerves. With regular
stretching you get a larger range of motion before feeling pain -
your nerves adapt to the fact that you can make a longer stretch
before they give you a stop signal and the muscles start contracting
- basically your risk of muscle pull injuries decreases.
So should we stretch for a few hours or a few minutes each day? And
when?
Tests in athletics have shown that lots of stretching before a
sprint race is not good because stretching actually makes you slower
straight after because you will be pulling your muscle fibres apart
so they have less grip to contract and provide power. Squash players
need strength, so before exercising you should warm up and flex a
little for mobility e.g. not too long on each stretch; just enough
to enhance flexibility.
As for stretching after activity, it is best not to stretch at all
straight after a really hard match or workout as your muscle fibres
and nervous system will not respond properly and you can risk
damage. Normally though, to stretch for around 15 – 20 minutes
allows you to work on a large range of muscle groups for around 30
seconds each.
However, beware of only exercising some muscle groups as others will
then become stiff. You can, for example, exercise the upper body a
couple of times a week, same for lower body, and other days the
whole body. The key is to vary the routine – and remember that
individual muscles can also benefit from being stretched in
different ways too.
Some players are fortunate to be born hyper mobile and some grow up
to be as stiff as a door! Of course the naturally stiff people must
stretch more to become flexible than the hyper mobile ones. Hyper
mobiles should be careful with stretching as too much movement in
the joints enhances the risk of ligament injuries because of being
able to go "too far" out in a wrong position before the brain
realises and tells the body to stop the movement.
Stretching can help everybody when done appropriately and at the
right times. You should discuss how and when with your physio. Get
it right and you can help prevent a lot of time out with injuries in
the future.
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Reprinted from
the WISPA Member’s Bulletin
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