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Is stretching after a work out beneficial? Recommended? Or is it a myth.
I'm asking because I read or heard somewhere that stretching doesn't really prevent one from injuries.
I detest stretching so I would like it to be so... heh, heh.
It's an absolute must. It will save you unnecessary pain and stiffness, as well as potential injury. When I was younger I did not appreciate stretching as much. Now in middle age I realize it's a life saver and I wish I had learned this lesson sooner. I probably could have saved myself some serious discomfort and injury over the years.
Is stretching after a work out beneficial? Recommended? Or is it a myth.
I'm asking because I read or heard somewhere that stretching doesn't really prevent one from injuries.
I detest stretching so I would like it to be so... heh, heh.
It's mostly sports specific, probably, which is why you have so much conflicting information. In some sports, soccer, football, basketball where you have short, explosive movements muscle compliance and flexibility is probably important. If you're just a fat guy who jogs three times a week and goes on bike rides you don't really need your muscles to be able to absorb and release the kind of high-intensity energy that an NBA or NFL player does. Even if you're a serious cardio junky Ironman triathlete or professional marathon runner, there stretching isn't really important and there's a preponderance of evidence that stretching does nothing for injury prevention. Probably the biggest problem is with couch potatoes where stretching actually likely increases risk of injury. Lately there's a lot more emphasis on mobility as being far, far more important than flexibility for most people who are sedentary. If you have lots of flexibility but no ability to actually use those muscles over their available range of motion that's worse than having limited flexibility. All you're doing there is giving yourself more rope to hang yourself with since the muscles are too weak to actually do any useful contracting over their available range of motion.
I always do some stretching and mild movements to loosen up before playing golf, playing pickleball, lifting weights, or anything similar. I don't do stretching afterward because the muscles are already warmed up and loose... although weight lifting does tend to tighten them up.
I disagree it's only needed by players of certain sports. Many people as they get older get injuries simply getting up off a chair or out of their car. And I'm not talking very old people here. People tighten up and stretching keeps you limber and less prone to injury. In many cases it's even more important for the average couch potato to stretch. Do some yoga and keep it interesting.
However, for myself I find it is necessary... esp after all working out with free weights. For example, my forearms and wrists hurt like a MF from overuse (gripping dumbbells etc). I NEED to lightly stretch the afterwards (and use a foam roller). In fact I habitually stretch my wrists throughout the day just to keep it limber and non-hurty (lol). Ppl must stare at me on the subway doing it... another nutjob.
The key is to NEVER bounce or rush the movement. Another supposed benefit is that it helps with blood flow and hence rebuilding of your muscles. I definitely stretch my chest after the appropriate exercises.
I generally do a 5 minute warm up on an eliptical, stretch thoroughly, lift and inbetween sets I stretch stretch stretch but generally I do not do a ton of stretching after I'm done. I know that's not the advice du jour lately as it seems that most people claim stretching after you workout is the best time, but what I do has worked well for me so that's what I continue to do.
Stretching might not prevent injury but it probably will help improve or at least maintain range of motion for your muscles.
What good is strength if you can't move your body adequately?
Flexibility is considered one component of physical fitness, BTW.
I think it does help to prevent injury over time. For example, I tried canyoneering for the first time over the weekend. During one drop, my arm got extended up backward a bit. Since I go to yoga once or twice a week and do other shoulder mobility exercises, I did not injure my shoulder. I did injure that shoulder about 4 years ago, so I know that the stretching has helped.
FWIW, I think doing activities with active stretching is more helpful than relying only on static stretching. I also take a Pilates class and she does a lot of mobility work to help with functional movement. The reality is that you are going to injure yourself doing some sort of unusual movement, not a static stretch.
All I know is if you ever end up with any chronic stiffness or muscles that can get inflammed easily, stretching after exercise is a godsend. I have piriformis issues that can get inflammed and cause signficant sciatic nerve pain, but after I started stretching it consistently after exercise, I exhibit zero symptoms. However if i stop, the symptoms slowly come back.
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