Stretching: Pros and Cons
Stretching Pros and Cons
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Stretching is a controversial subject among runners. Some runners argue that stretching helps prevent injuries while others claim that stretching causes injuries. Unfortunately, there is not a “correct” answer as to whether or not you should stretch. You will need to weigh the pros and cons and decide for yourself whether you think stretching would be beneficial for you.
There are many proposed positive benefits of stretching, including:
- Relieving tension in your muscles.
- Improving posture and balance by keeping muscles flexible.
- Lengthening your running stride by lengthening muscles and increasing range of motion.
- Eliminating lactic acid in your muscles.
- Improving speed and performance (through routine stretching).
Stretching with incorrect form and/or with tight muscles is the third leading cause of injury in runners. If you stretch when you are not warmed up (ie, “cold”), this can result in muscle strains and/or tears.
Most stretching injuries occur when muscles are cold or very tight, but they can also occur if you stretch too much too quickly. Ease into any stretching routine you decide upon.
Recommended routine:
· Warm up first.
· Do a walk or slow jog for 5-10 minutes.
· Then stretch for about 5 minutes.
· Finally, run.
To maximize the benefits of stretching, it is recommended that it be done most days of the week, regardless of whether you are running.
If you decide not to include stretching into your routine, you should start your workouts slowly with a 5-10 minute walk or slow jog to prepare your muscles for the strain you are about to put on them.
Cross-training is a great way to stretch your muscles. Try exercises like swimming, yoga or biking if you feel extremely tight one day.
Emory Healthcare Sports Medicine physician and marathon runner Dr. Ken Maunter says, “There are a lot of controversies about the benefit of stretching for reducing injury and improving performance. The best recommendation at this point is that if you are going to stretch, you should do it most, if not all, days of the week. There is no evidence that it needs to be done before you exercise and should be performed, at the least, after a proper warm-up.”
Emory Healthcare is one of the nation’s leading health systems and is affiliated with the world-renowned Emory University School of Medicine and Emory University Hospital, all located in Atlanta, Georgia. To learn more about Emory Healthcare, visit www.emoryhealthcare.org.
Source: Cummings, J. To Stretch or Not to Stretch – That Is the Question! Running and Jogging [serial online]. Available at: http://running.about.com/od/running101/a/stretching101.htm. Accessed December 30, 2006.
