Common Stretching Misconceptions
Do you ever notice that no matter how much you stretch, you still feel tight? Knowing when to stretch can help you recover faster and avoid delaying your healing. Our physiotherapists at Physio For Life will teach you how, when, and why to stretch so you get the results you want in the shortest amount of time! Stretching is one of the most widely used strategies in physiotherapy and athletics, but this has unfortunately led to confusion about how and why it should be used effectively. There are times when stretching is exactly what you need to improve, but if missed, it can be ineffective and even inhibit the results you want.
Our therapists at Physio For Life are up to date on the most effective stretching applications and will advise you on when to use it and when to avoid it. Request an appointment today in Vancouver to learn how to achieve your goals and get back to doing what you enjoy through effective stretches!
What is stretching, exactly?
Stretching is defined as tension applied to muscles and/or tendons to improve elasticity and/or joint range of motion deliberately. It is also used to assist the healing process by aligning collagen fibers and increasing blood flow to the injured area.
There are three main categories, which include:
- Static: This is the most common type of stretch performed by holding a specific position with a particular amount of tension when a stretching sensation is felt.
- Dynamic: This form involves repeatedly moving your limbs through their maximum range of motion to the point where tension/stretch is felt.
- PNF: This type of stretch involves a contraction of the muscle being stretched or its antagonist before the movement is performed.
Stretching is an essential part of rehabilitation and sports performance, but there are many misconceptions about the benefits and when to stretch. Our physiotherapists understand how to use stretching to assist your recovery and performance and when it impedes your function.
Misconceptions about stretching
Too often, people misunderstand what stretching does and does not do. The benefits have been exaggerated in fitness and sports communities. The most common myths and misunderstandings include:
Stretching will lengthen your muscle tissues. The idea of lengthening a muscle is not what really happens. Our muscles attach to bone at specific spots, which never change. When you stretch, your tolerance to stretching increases, which improves the joints’ range of motion and your ability to reach further or go deeper into a position, but your muscle tissues are not lengthening.
Stretching will increase your performance. Studies have shown that static stretching before sports, especially sprinting, jumping, and lifting may impair your performance, especially with balance and reaction/movement times.
Dynamic and PNF-type stretching may help performance. If your goal is to increase your ability in sports or training, then static stretching should be avoided or followed up by dynamic stretching and/or a general warm-up.
Stretching prevents injury. Many people believe that doing stretches before an exercise will reduce your risk of injury. There is no evidence to back up that claim. It does help range of motion and may help pain levels but does not necessarily mean injury prevention.
Everyone should do the same stretches. There are a lot of general programs considered safe for everyone. Unfortunately, due to misunderstandings about what stretching can and can’t help, assuming all stretching is safe can be counterproductive and may even be dangerous.
Tightness means you need to stretch more. This is one of the biggest myths. Tightness at rest is usually a sign that what you are feeling is a referral from another injured area. If you experience tightness at rest, you are not likely experiencing a tightness due to a muscle or a tendon.
Tight tendons are not always a bad thing; in fact, research indicates that increases in the stiffness of tendons are associated with heightened athletic performance such as hopping, jumping, throwing, endurance running, sprinting, and changing direction.
Stretching routines should vary and are dependent on many factors, including age, your typical workout routine, the health of your joints, your strength, and even your gender. Having one of our physiotherapists assess your movements to guide you to stretches that can help you achieve your individual goals and ensure your safety!
To learn more, contact Physio For Life today!
At Physio For Life, we understand how to use stretching to achieve your desired results. Call today to schedule an appointment with one of our Vancouver specialists and learn how to help you recover from an injury and improve your overall performance!
Sources:
- https://link.springer.com/article/10.1007/s40279-017-0797-9
- https://link.springer.com/article/10.1007/s00421-018-3874-3
- https://www.frontiersin.org/articles/10.3389/fphys.2020.00723/full
- https://link.springer.com/article/10.1007/s00421-020-04490-7
- https://journals.lww.com/nsca-jscr/Abstract/2019/04000/Lower_Extremity_Stiffness__Considerations_for.28.aspx