Darren Macfarlane Sports Injury Therapy: Why Do I Need To Stretch

Why do I need to stretch?

By Darren Macfarlane, Sports Injury and Rehabilitation Specialist, Galway

Although stretching is typically the most overlooked part of an exercise routine it is an important part of any workout. Stretching used to be considered the main activity before a workout. That has all changed now. Stretching is still a beneficial activity prior to working out, but only after you have sufficiently warmed up. The reason for this is that stretching cold muscles can directly contribute to pulled and torn muscles. It's also now known that stretching is very important after a workout.
They are many arguments when is the best time to stretch and what are the best stretches. In the past it was the practice to undertake static stretching before exercise but experts recommend now at the end of warm up to do dynamic stretching which is more sports specific stretching. This form of stretching prepares the body for physical exertion and sports performance. The main thing is before you stretch that the muscles are warmed up. The best results come from daily gentle stretches. Static stretches are done at the end of a work out to help the muscles return to pre exercise state and to reduce muscle soreness and tension and to increase long term flexibility.

Stretching properly reduces muscle injuries and provides these benefits:

• an increase in flexibility and joint range of motion

• correct exercise posture

• relaxed muscles

• better sports coordination

• reduced muscular soreness

• reduced risk of injury to joints muscles and tendons

• reduced muscular tension

• You'll improve your performance, efficiency and overall fitness

• You'll reduce muscle soreness and improve your posture

• You'll help reduce lower back pain

• You'll increase blood and nutrients to the tissues

• You'll improve your coordination

• You'll enjoy exercise more and help reduce stress

• It improves circulation to the muscles tendons and joints.

• Flexible muscles are less likely to be torn which reduces your chances of injury.

Stretching has to be done right to have benefits, though. Here are some tips on stretching properly:
Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, relax to where it feels comfortable and hold the stretch.

1. Avoid overstretching – never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
2. Go Slow – always stretch slowly and evenly. Hold the stretch for 15- 30 seconds and release slowly. Holding a stretch for any less won't sufficiently lengthen the muscle.
3. When doing static stretches, never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond its ability. All stretches should be smooth and slow
4. Don’t forget to breath! Flexibility exercises should be relaxing. Deep, easy and even breathing is the key to relaxation; never hold your breath while you stretch.

If you play a sport, you should do-warm ups that go with that sport. The same is true for stretching. These types of stretches are known as sports-specific stretches, and they focus on the muscles that are used for your particular sport. For instance, if you run you might focus on your lower legs for running or if you play golf you might focus on your shoulders for swinging the clubs.
Stretching is one way to keep the body flexible. Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. One of the main characteristics associated with athletes as they age is loss of range of motion therefore stretching is the single most important thing you can do to keep your body limber.

You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury. When you stretch after the workout, try to hit all the muscles you used, paying close attention to any chronically tight areas.
Stretching is not an instant solution to an injury problem, so take your time. Muscles shorten, stiffen, or become tense from work, training, misuse, poor posture, gravity, and stress. After training, stretch gently to regain some of the tissue extensibility lost through hard exercise/fatigue. This will help to realign the muscle fibers and return muscles to pre exercise length prevents a build up of lactic acid in muscles.