Picture this: You've just woken up and rolled off the bed. Your feet hit the ground, and your legs stick out. They are in total agony – that yesterday's race really comes back to haunt you.
And then you definitely remember you forgot to stretch before and after your run. This is unquestionably the explanation why you’re so anxious today. Or is it?
We've all heard concerning the importance of stretching before and after exercise. But does it really matter? Here's what the science says.
What is stretching?
There are many differing kinds of stretching, but two are probably the most common. Static and dynamic stretching.
Static stretching involves moving a muscle (or muscles) right into a stretched position and holding it for a Short period of time – Often anywhere between 15 and 90 seconds.
A standard example of that is placing your heels on the bottom while bending forward to the touch the bottom with a straight knee to stretch your hamstring muscles.
Meanwhile, Dynamic stretching This involves moving your muscles and joints forwards and backwards through the available range of motion.
Common examples include swinging your legs forwards and backwards, side to side, or swinging your arms in circles.
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Stretching before exercise
The essential reasons people stretch before exercise are to extend flexibility, improve performance and reduce the chance of injury.
While we all know learn how to draw. Increases flexibilityBut its effect performance And injury is less clear. But let's see what the evidence says for every.
flexibility
Both static and dynamic stretching increase flexibility, although static stretching seems to do higher A slightly larger effect.
Short-term static stretching stops you. Sympathetic nervous system (your fight or flight system), which reduces your toughness. Muscles and tendons. This makes you more flexible straight after you stretch.
In the long run, it's thought to extend the length of static stretching to make you more flexible. Your muscles and tendons Or just by making you More tolerant of stretching pain.
performance
When it involves improving performance, it would rely upon the variety of physical activity you’re doing.
If you're going to be moving your body through a wide variety of motion — like gymnastics or dancing — then improved flexibility after stretching will likely lead to higher performance.
On the opposite hand, research has shown that stretching can. Deteriorating performance Up to five% in maximal strength and power-dependent activities, equivalent to shot put and powerlifting.
This may be because of the decreased nervous system function we mentioned earlier, making it tougher to your muscles to generate force.
However, significant deformations occur only when stretching. More than 60 seconds. Stretching for lower than 60 seconds affects performance minimally (about 1%).
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On the opposite hand, dynamic stretching increases. Muscle temperature And the speed at which your nerves Send messages to your muscles.which may improve muscle performance.
Dynamic stretching is shown. Add a small amount of strength and power.. This could make it a greater option before activities which are performed explosively, equivalent to running, jumping, lifting weights or playing a team sport.
Injury and pain
When it involves reducing injury, it's unclear whether stretching before exercise is helpful.
Many studies have shown stretching. There is no effect. But lots of them take a look at the effect of stretching on every kind of injuries, which can not show its true effect.
For example, a broken arm from a tackle can be grouped with a calf strain, however it seems logical that stretching carries the next risk of calf muscle strain than a broken arm.
Oh A recent review explored the results of stretching on a wide range of injuries and located that static stretching can reduce the chance of muscle, but not tendon, injuries. To date, there is no such thing as a evidence that stretching will reduce the chance of bone fractures and phone injuries.
There is little research on whether dynamic stretching alone can reduce the chance of injury. A study It has been shown that dynamic stretching can improve joint stability, which may reduce the chance of joint injuries (equivalent to ankle sprains). But more research is required to attract any conclusions with confidence.
Many people also stretch before exercise to assist prevent post-workout muscle soreness. nonetheless, Research has shown Stretching before exercise has no significant effect on post-exercise muscle soreness.
Stretching after exercise
The essential reason people stretch after exercise is to enhance recovery and reduce muscle soreness. The commonest approach is static stretching.
However, much like stretching before exercise, research doesn’t indicate stretching after exercise has subsided. Muscle damage or pain.
It can be advisable. Really intense stretching can damage your muscles.which may make muscle pain worse. But this just isn’t a relentless finding, and it could only occur to some people.
However, stretching happens. Promote relaxation. Gentle stretching may be a very good method after an intense exercise session.
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So, what do you have to do?
Maybe an absence of stretching isn't the explanation you were sore after your run. Your legs are probably hurting since you ran as much, or more, than you normally would.
But that doesn't mean you shouldn't stretch.
Available evidence suggests that performing some dynamic stretching before exercise will increase flexibility and improve your performance, whether you're planning to run, play a team sport, or lift weights.
Static stretching may be great if you need to increase your flexibility, just don't do it before an intense workout. And after exercise, some gentle static stretching can assist move the body right into a more relaxed state.