Myth #5: Stretching prevents injuries
A gym is a great place to put in a solid workout, but it can sometimes be one of the worst places to get health and fitness advice. It's easy to assume that someone with a great physique must be an expert on health and fitness, but that may not necessarily be the case. Their advice, though well-intentioned, may not exactly be sound. Remember, not all great players make great coaches (ask Isiah Thomas). The approach to fitness these individuals take may work well for them, but for you they could potentially lead to disaster.Men's Health magazine tackled this very topic in their article 7 Muscle Myths - Fact vs. Fiction. In it, researchers take a look at some common gym misconceptions and, in efforts to clear up any confusion and prevent potential injury, present their own expert advice. We'll be highlighting one of these myths each day here at That's Fit.
Here's a look at Myth #5:
Myth #5
Stretching prevents injuries.
Maybe if you're a figure skater. Researchers at the Centers for Disease Control and Prevention reviewed more than 350 studies and articles examining the relationship between stretching and injuries and concluded that stretching during a warm-up has little effect on injury prevention.
"Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science."
The real expert says: Warming up is what prevents injury, by slowly increasing your blood flow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warm-up, as well as conditioning for your particular sport.
Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm.
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Reader Comments (Page 1 of 1)
7-21-2008 @ 12:24PM
Marion said...
Please provide a link to the CDC study.
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7-21-2008 @ 4:14PM
Driven said...
Normally I like what I read in Men's Health, but I laughed and shook my head when I read this one. It made me wonder whether I should bother with them, or get my fitness advice from a tabloid. I've been practicing martial arts for the past 15 years, and without fail, the only times I've pulled muscles have been when I did not stretch my legs prior to working out.
I would also like to read the study. I've been interviewed by local media numerous times in my job, and they've always managed to twist what I've said in a very incorrect way. Is it possible this is the case here?
Reply
7-22-2008 @ 6:28AM
Brian said...
Stretching before exercise is not needed, a good warm up which easies you into your sport is important. Such as starting off running at a slower pace.
Stretching AFTER and a knowledgeable massage AFTER do have their benefits:
-- breaking up scar tissue which occur within the muscle fiber.
-- keeping muscle fibers correctly a lined.
-- warding off some of the post exercise stiffness.
-- a light way of getting extra blood flow through the muscle. helping flush out toxins and to bring oxygen and nutrients to aid in the healing process.
Stretching and Massage are both beneficial in speeding recovery after an injury, exercise or exertion.
If stretching is too painful back off, and maybe opt for massage which is gentler and comes along with other benefits.
Along with stretching and massage some people opt for active recovery which is light activity a few hours later. Like going for a walk or perform a very easy warm up. Which helps to slowly warm and stretch your muscles.
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