ParaManiac

Article for discussion.

Stretching before exercise may be a waste of time, a study suggests.

The elaborate limbering up routines favoured by many athletes and gym-goers do little to prevent muscle aches and stiffness, researchers found.

Stretching muscles after exercise may be equally pointless, they say.

The findings, published today in a respected medical journal, are likely to prove fiercely contentious as fitness experts have long advised that stretching is vital to increase flexibility, improve performance and reduce the risk of injury.
Stretch: Researchers found that elaborate limbering up routines do little to prevent muscle aches and stiffness

However, a number of studies in the last few years have cast doubt on the efficacy of stretching, some even suggesting that it may cause more problems than it solves.

Having more pliable muscles, they say, could increase the risk of strains, while stretching can cause tiny tears in muscle tissue.

The latest analysis does not study the effect of stretching on injury prevention, but on muscle soreness after exercise.

A team from the University of Sydney compiled the results of ten small scientific trials, each involving between 10 and 30 people.

These had examined the effects of stretching between 40 seconds and 600 seconds before exercise.

"The 10 studies produced very consistent findings," said Dr Robert Herbert, from the school of physiotherapy at the university, in the journal Cochrane Review.

"They showed there was minimal, or no effect, on the muscle soreness experienced between half a day and three days after the physical activity."

He added: "The available evidence suggests that stretching before or after exercise does not prevent muscle soreness in young healthy adults."

Using a 100 point scale to assess stiffness after exercise, most of the trials found that stretching reduced soreness by less than one point.

The size of the effect was similar if stretching was performed before or after exercise.

The studies were also based on fit, healthy young adults. The researchers say more work is needed to find out if stretching can help older, less fit people.

Dr Polly McGuigan, an expert in exercise and sport at Bath University, agreed there was no evidence that stretching muscles did any good before exercising

"In fact there is some evidence that pre-exercise stretching could do some harm," she said.

"There is no really good explanation out there for why stretching could reduce post-exercise aches and injuries, or improve performance.

"For recreational athletes, the important thing to do is to warm up, rather than stretch.

"That means starting off with some gentle exercise, such as spending ten minutes on a rowing machine or jogging at a slower pace. That gets the circulation going."

Any exercise session should end with a cooling down period to help get rid of waste products from the muscles, she added.

She said: "There are an awful lot of athletes who swear by stretching, and wouldn't dream of going out with a pre-exercise stretch. But the evidence isn't there."

Bulldozer

I only ever stretch after exercise, never before.

I dont do much after either if im honest lol

ah24

The main reason to stretch before workouts (dynamic) is to increase synovial fluid in the joints. Not warm the muscles - thats what the cardio's for. You should never stretch a cold muscle, so to an extent i agree with some of the article but didnt read it all.

Kezz

by the time you have finished training your muscles would be stretched to the limit anyway

westsider

My training partner and I have been training together for about 5 years now with him always stretching before exercise and me never stretching. Guess who has had the more injuries! Yep him - which is why I dont stretch!!!

crazycal1

whats your warm up and cool down like then?
and your form?
seems to me that even it was undeniable that stretching was beneficial most wouldnt due to pure laziness-
no offence like...

westsider

You are probably right the reason I have never stretched is due to laziness! Warm up and cool down is a few light sets. Form is pretty strict for most exercises but I will be honest I dont do exercises I dont like the movements of or which have caused injuries in the past such as behind the neck shoulder press or pulldowns or french curls (skull crushers)

Kezz

there is no need to stretch if you use proper form, ok if your a kickboxer or something stretching is a must, but other than that i think the muscle gets stretched enough in training without doing it even more

ah24

Thats the whole reason why we stretch!
Take a piece of bluetack - or elastic band - and go to pull it hard straight off, it snaps. Now, if you do some 'warm up' pulls, i.e going around 50-75% and pulling gently you'll warm up the fibres. Same with your muscles.

Hence why you should never stretch a cold muscle...even worse if your pulling a cold muscle under resistance (by jumping straight into lifting)

Kezz

ok so your warm up set, for instance flyes for chest , the movement in itself is a stretch so therefore you are stretching the muscle with your light set??? the same goes for any movement, ie lat pulldowns, a light weight and a nice stretch to the top, that would stretch the muscle sufficiently ready for increased load, there is nothing wrong with stretching but i dont really see the great need for it

crazycal1

i cant even be ****d to get into this one....

Bulldozer

:jerk:

crazycal1

:behindsof

DaPs

Stretching is VITAL.

If anyone does stretching and a proper warm up, then does exercise and compares that to no stretching, they will feel the difference.

When i used to do freestyle football, when i didn't stretch, i couldn't even do half the tricks because my legs were not stretched properly and it HURT.

The same goes for weight lifting if not more so because of the amount you need to use your muscles.

I say always stretch before AND after workout, i even go on the cycle bike 5 minutes before and after too.

bigden

i dont really stretch tbh i just do warmup sets then go onto the heavy weight then go home never had any problems