But before you give up stretching altogether, let me ask another question. And doing the same stretches over and over again isn’t going to help either. The smart way to prevent MSDs is to proactively implement a comprehensive process that reduces all causative risk factors. Fourth, stretching can produce damage at the cytoskeleton level. As the player’s flexibility improves, so does their athletic performance and their resilience to injury. The study also concluded that stretching can reduce problems in a person’s vascular system and decrease the risk of events such as heart attack and stroke. 1991 Feb;70(2):825-33 So this is unfortunate because it gives people the misconception that stretching is of no benefit at all. If you participate in high-impact sports that re… Myth.. Aslmand believes stretching can also help prevent injury and also can improve performance. Read the whole thing and get the context of how the study was put together. Consequently, the rationale for injury prevention in these sports is to increase the compliance of the muscle-tendon unit. Gauging the Benefits and Drawbacks for Individual Patients. The more conditioned your muscles and tendons are, the better they can handle the rigors of … The Penn Vet Working Dog Center Fit to Work Program: A Formalized Method for Assessing and Developing Foundational Canine Physical Fitness. Amazon (author page) has listed his books on five Best-Seller lists. Except that stretching doesn’t prevent much injury, if any, so it’s unlikely that it can treat it either. When designing a flexibility training program, the same approach is taken. Emiliano Cè, PhD, an author of the study, says that doing stretching could be beneficial for the vascular system during extended periods of confinement, (due to COVID-19). And satisfied customers from 122 countries have sent 1,000's of verified customer reviews. A small study has even found that some inflexibility in specific areas can actually be an asset for runners. And the same applies to flexibility training. “Many published studies reach incorrect conclusions. Imagine that you’re about to run onto the sports field and it doesn’t matter what sports. Stretching is a valuable component of a treatment plan for anyone plagued by back problems. Then the next month another article would come out exposing strength training as a waste of time; an activity that did more harm than good, and would only serve to slow athletes down and cause more injuries, not less. Utilizing SMR with a high-density foam roller can provide trigger-point like pressure to overactive or tight muscles to improve overall flexibility and performance. The basic scientific literature suggests that stretching before exercise does not reduce the risk of injury and doesn't help with flexibility. An individualized Corrective Ex program can help prevent injuries that can occur from working out. (2007). So whether they stretched before exercise or they didn’t, there’s no particular benefit or no particular perceived benefit. “This study suggests that chronic static stretching exercises by themselves can improve specific exercise performances. 2002 Jan-Feb;30(1):136-51 Bracko found, in a recent review of studies, that those who stretch regularly may get some injury … And then what the researchers will do, look at the two groups after they play their sport, they’ll compare performance. Gauging the Benefits and Drawbacks for Individual Patients. Therefore, stretching (and thus making the tendon more compliant) may not be advantageous. According to the bulk of the medical literature, injury prevention is being considered in the context of sports-related injuries, and the type of stretching that is mainly discussed is passive static stretching. “The present study clearly demonstrates that 12‐week PS training is effective in improving vascular function and decreasing stiffness of the directly involved arteries (i.e. The benefits of stretching are only attained when flexibility training is applied professionally and diligently over an extended period of time. Doing one or two stretches every now and again isn’t going to help. 3. The trainer then designs a program that works to improve these areas, and over the long term, these strength improvements translate into improved athletic performance and a greater resilience to injury. Characterization of Prepractice Injury Prevention Exercises of High School Athletic Teams. Supple, well-stretched muscles are less prone to injury, while less flexible muscles and connective tissues restrict joint mobility, which increases the likelihood of sprains and strains. Well, as I explained in the article, you use stretching in exactly the same way as you use strength training. Improving mobility allows for better positioning, which allows for enhanced movement, which leads to improved coordination, power and strength, and decreased risk of injury. Slauterbeck JR, Reilly A, Vacek PM, Choquette R, Tourville TW, Mandelbaum B, Johnson RJ, Beynnon BD. Stretching has important implications for athletes who want to prevent injuries or rehabilitate them. They discovered what worked and what didn’t and kept modifying their training until they came up with guidelines for effective strength training.  |  How much does a good stretch go towards keeping injury away? Regular stretching helps protect your back by increasing flexibility and decreasing the risk of injury. PLoS One. Actually, a combination of different stretches works best to condition your muscles and prevent future injuries. This prepares the joints (more so than the muscles) for the movement that the coming exercise will entail — the proper execution of which is, to reiterate, of utmost importance in preventing injury. Several authors have suggested that stretching has a beneficial effect on injury prevention. So I wanted to take a few minutes and just explain more fully what I mean by… the research is flawed. Most now agree that coaches and trainers may want to avoid using stretching as a means of injury risk prevention immediately prior to athletic activities. It could be cycling or swimming. So you don’t know exactly how the study was conducted. Two groups of people, a stretching group and a non-stretching group. The second mistake I see a lot of people making, which is related to the first mistake, is that most people just regurgitate what someone else said about a research study. They have tried to measure the effects of doing a few stretches before playing sport (acute stretching), and when the results of their research suggest that no benefit was gained, they make the wrong assumption that ALL stretching is not beneficial. Stretching ensures that your muscles and tendons are in good working order. Does Stretching Prevent Injuries? (2020) Evidence for improved systemic and local vascular function after long‐term passive static stretching training of the musculoskeletal system. There are some elaborate rationalizations for stretching as a treatment, chiefly that it corrects something: some “imbalance” that is allegedly a risk factor for injury. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. They’re getting one group to do a few stretches before they run onto the sports field. Here are four stretches that can help reduce injury risk by improving both flexibility and mobility. That’s right, 12 weeks of stretching every muscle in the leg did nothing to prevent injury. But before I do that, I just want to comment on a couple of mistakes that I see a lot of people making when they are interpreting scientific research or research studies. Done after strengthening exercise, it also helps prevent muscle soreness. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries … There were a few exceptions, but for the most part the accepted method of training at the time was: Specificity! One month there would be articles praising the benefits of this new revolutionary training method, explaining how athletes would now be able to run faster, jump higher and do away with sports injury. And over the long term, again, 3 months, 6 months, 12 months, hopefully those imbalances go away. Remember, stretching is not a quick fix. Epub 2007 Jan 29. Here are a few examples of athletes who recognize the benefits of stretching. Just imagine you’re about to run onto the field and the coach says to you… “Hey, you should do three sets of sit-ups, three sets of push-ups and three sets of lunges before you run onto the field.” And you go, well why should I do that? Regular stretching helps protect your back by increasing flexibility and decreasing the risk of injury. (Strength of Recommendation [SOR]: B, based on meta-analyses of lower-quality randomized controlled trials [RCTs].) jogging, cycling and swimming) there is no need for a very compliant muscle-tendon unit since most of its power generation is a consequence of active (contractile) muscle work that needs to be directly transferred (by the tendon) to the articular system to generate motion. Stretching keeps your normal flexibility, and research shows keeping it part of your routine, either after your workout or later in the day, can prevent injury.” But stretching, just like push-ups, was never meant to be used in this way, and this is where the so-called scientific research falls short. You don’t just do a few stretches before you run onto the sports field and expect that you’re going to be a super athlete or bulletproof to injury. is hyperbolic stretching legit Stretching the muscles prepares them for physical activity and prevents injuries. The exception to this rule applies to gymnasts and dancers. '” says Millar of stretching. Now I know this may seem quite odd to anyone who has worked in the strength and conditioning industry for less than 20 years, but stick with me because as you read through the rest of this article you’ll start to see a lot of similarities between what was happening in the strength training industry 25 years ago, and what’s happening with stretching and flexibility today. Those strength improvements will help the athlete. Although the author only makes reference to one study, I can assume he’s referring to any number of studies that have been done over the last 10 to 15 years on the effects of acute stretching immediately before exercise. So if that’s not how you use stretching, how do you use stretching? Stretching before and after exercise can create flexibility in joints and muscles, but it is not clear if it prevents athletes from being injured. Hotta, K. Behnke, B. Arjmandi, B. Ghosh, P. Chen, B. Brooks, R. Maraj, J. Elam, M. Maher, P. Kurien, D. Churchill, A. Sepulveda, J. Kabolowsky, M. Christou, D. Muller-Delp, J. And that drew a couple of comments. 2007 Apr;41(4):224-6. doi: 10.1136/bjsm.2006.034165. Before any kind of physical activity, including stretching, the body needs to be warmed up with some light exercise. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. I agree that unless a stretching program is pretty technical it probably does little to actually prevent injury. Improves freedom and ease of movement (bend, reach and turn further); Reduces aches, pains and stiff, tight muscles and joints; Reduces the susceptibility to soft tissue injuries like muscle and tendon strains; Reduces fatigue and delayed onset muscle soreness (DOMS); Bisconti, A. Cè, E. Longo, S. Venturelli, M. Coratella, G. Limonta, E. Doria, C. Rampichini, S. Esposito, F. (2020), Caplan, N. Rogers, R. Parr, M. Hayes, P. (2009), Fradkin, A. Zazryn, T. Smoliga, J. However, it won’t increase your risk either. The role of stretching in tendon injuries. Over time, coaches, athletes and researchers discovered how to use strength training for the greatest benefit to the athlete. Some people swear by it. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. 2020 Mar 31;15(1):126. doi: 10.1186/s13018-020-01638-1. Product: Hyperbolic Stretching Author: Alex Larsson Order Page: >>>Discount & Bonuses Link Click Here<<< Detail : >>>Official Website<<< Refund: 60 Days; Everything else will be explained in detail during the program so that you know exactly what to do, how to do it, and why it will help you Flexibility and Strength demonstrate your potential fully. Hold your stretch. NIH Stretching and injury prevention in football: current perspectives. And I think anyone who’s got a little bit of knowledge about strength and conditioning or sports coaching will know that doing a few push-ups before you run under the sports field isn’t going to help. Stretching can help heal an existing back injury by stretching the muscles. Stretches should be done until they almost hurt. In contrast, clinical evidence suggesting that stretching before exercise does not prevent injuries has also been reported. This new application of stretching is especially relevant in the current pandemic period of increased confinement to our homes, where the possibility of performing beneficial training to improve and prevent heart disease, stroke, and other conditions is limited. In a paper entitled "Do Stretching Programs Prevent Work-Related Musculoskeletal Disorders," authors Dr. “Since the early 1980’s, stretching has been promoted as a method to prevent injury and improve athletic performance. Expanding your muscle fibers increases your flexibility and muscles that are fluid and pliable are less prone … Third:Stretching won't affect muscle compliance during eccentri… If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. Stretching was, and for some people still is, thought of as an important ritual to perform before exercising to help avoid or decrease the risk for injury. But before we go on, let me explain what I mean by… The research is flawed! So it’s no surprise that I’m often asked: Is there any scientific evidence that proves stretching will prevent a sports injury (or make me a better athlete)? The coach looks at the athlete, they look for weaknesses, they look for imbalances, and they look for areas where stretching or improved flexibility will help their sport. And guess what? Dynamic stretching is one of the best ways workers can incorporate injury prevention into their daily office routine. According to 30 years of meta-research, static stretching might give you one percent better injury prevention. Research shows that stretching not only reduces the risk of injury but also helps joints move through their full range of motion and enables muscles to work most efficiently, improving performance and reducing fatigue. This site needs JavaScript to work properly. These sorts of blanket statements are a miss-interpretation and a gross exaggeration of the research, and are very miss-leading as to what the research actually says. femoral and popliteal arteries of the stretched limbs) and the arteries not directly involved (i.e. Stretching before exercise does not reduce the risk of injury. Stretching was, and for some people still is, thought of as an important ritual to perform before exercising to help avoid or decrease the risk for injury. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. Active stretching or active isolated stretching is the moving of a joint through a single motion, to be held at the apex of that motion. Advocates of workplace stretching programs claim that enhanced flexibility can prevent work-related musculoskeletal injuries. Several authors have suggested that stretching has a beneficial effect on injury prevention. Stretching again after activity should also be part of an injury prevention plan. Stretching exercises are regularly included in warm-up and cooling-down exercises; however, contradictory findings have been reported in the literature. While doing a few hamstring stretches before running onto the field or hitting the gym will not prevent injury (which is exactly what the USATF study did), the same can be said for push-ups, or bicep curls, or any other strength exercise. 2005 Jul 27;1(28):1830-4. ‘New evidence,’ say Shrier and Gossal, ‘suggests that stretching immediately before exercise does not prevent overuse or acute injuries.’ They add that continuous stretching during the day and conducted over a period of time may promote muscle growth which, in turn, could reduce the risk of injury. Expect to feel tension while you're stretching, not pain. Donti O, Gaspari V, Papia K, Panidi I, Donti A, Bogdanis GC. This increased flexibility won’t prevent injuries by itself. Maintaining good flexibility also aids in the prevention of injuries to the musculoskeletal system.“. While all sports and activities have inherent risks and some injuries are unavoidable, a proper warm-up before activity (which may or may not include stretching) is the best way to reduce the risk of injury. Walking, running in place or doing jumping jacks for a few minutes will warm up muscles. (1985) Warming-up and stretching for improved physical performance and prevention of sports-related injuries. I can pretty much guarantee that the results you would get would show no significant difference between the two groups. Clipboard, Search History, and several other advanced features are temporarily unavailable. Does stretching prevent injury? Stretching after your work out is beneficial because your muscles are already warmed up and you can gain flexibility by holding the stretches for 30 seconds. While the research is limited, it doesn’t mean that strength exercises aren’t beneficial, or don’t have a place in your training program. While numerous companies have implemented stretching programs,(1;2) the efficacy and cost-effectiveness of these programs have not been demonstrated. More studies have concluded that stretching mainly reduces injuries by increasing flexibility. Flexibility can cut down on injuries, especially at the knee and ankle. Am J Sports Med. Following is an outline of the elements of a complete Musculoskeletal Disorder (MSD) prevention process. I was at university studying health science in sport and exercise, and I’d eagerly devour any new research I could get my hands on about how to train athletes more efficiently and effectively. Aslmand believes stretching can also help prevent injury and also can improve performance. Regular stretching over weeks yields opposite effects, increasing force and power by about 2% to 5% while improving running speed by about 0.06 second during a 50-yard dash.“. 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