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TO
STRETCH OR NOT TO STRETCH
Brian M. Gillooly, P.T., M.ed
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Many
running athletes ask this question and get varying
opinions across the spectrum. When one boils
it down however the three simple answers commonly
heard are yes, not really necessary or it’s
a good idea and don’t overdo
it. As with any other type of activity being
equipped with sound scientifically backed information
especially when it involves muscle and human
performance is usually a pretty good idea. Although
the devil is in the details understanding what
your specific flexibility needs are, based on
your sport, will help clear up the myriad of
information available for consumption. This being
said there are some general principles to go
by when being a stretching program as part of
your training regime.
Most researchers agree that 3 to 5 minutes of
a light aerobic type activity such as a jog or
spin on an exercise bike to the point of a light
sweat is beneficial for maximizing the effect
of muscle stretching. Working warmed up muscle
demonstrates a better ability to elongate or
stretch than cold muscle. Some researchers’ state,
specific to sport task, stretching in this fashion
will actually enhance training efforts and improve
performance. For example, dancers and gymnasts
will often “warm up” in this fashion
while a discus, hammer or shot putt athlete will
not, rather choosing to stretch less in an effort
to conserve the explosive muscle contraction
needed over a shorter time frame for optimum
performance. For running athletes the answer
lies somewhere in between. The trade off for
a stretching component to your training regime
may be a slight diminution in performance depending
upon the distance in question, while on balance
reducing injury risk to muscle, surrounding soft
tissues and joints which will translate into
longevity as a running athlete.
A recent systematic review of current literature
concluded that an acute bout of stretching pre
activity may improve running economy. Stretching
over time of and by itself has no true effect
on running economy. That being said stretching
as part of your training regime should not be
discounted as it is often prescribed to running
athletes for restoration and maintenance of range
of motion particularly after injuries. Furthermore
stretching is an important component of other
techniques a runner may want to incorporate into
a training regime to improve performance such
as plyometrics and core stabilization exercises.
Look for more on those topics in future postings.
As with anything else in life moderation appears
to be the key, so stay healthy and keep running.
References
- Bonacci J. et al Neuromuscular Adaptations to
Training, Injury and Passive Interventions. Sports
Med 2009;11,903-921
- Millet G, Vleck V Physiological and Biomechanical
Adaptations to the cycle to run transition
in Olympic triathlon: Review and practical
recommendations for training. Br J Sports Med
2000;34;384-390
- Ferber R, Noehen B, Hamill J, Davis, I Competitive
Female Runners with a History of Iliotibial
Band Syndrome Demonstrate Atypical Hip and
Knee Kinematics. J Orthopaedic and Sports Physical
Therapy February 2010;40;2;54-58
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