Why Stretching Helps To Prevent Injuries
Stretching is often thought of as something performed only by certain athletes like runners, dancers, or gymnasts. However, we all need to stretch to maintain—if not improve—our mobility, strength and independence.
Many are also surprised that to be effective and receive positive results with stretching, it needs to happen on a regular basis. Daily is ideal.
The Science Behind Injury-Preventing Stretching
Stretching keeps the muscles flexible and healthy. We need that flexibility to maintain a certain ideal range of motion (movement at the joint) in the joints. Without the joints and muscles moving daily, pain and injury can occur. Without the movement, the muscles shorten and become tight. When muscles are shortened their microscopic fibres cannot pull on each other ideally thus leading to reduced strength in that specific area. This is what Physiotherapists call a “Length & Tension relationship”. Tight muscles = weak muscles. Then, when you ask those muscles to work hard, if they are unable to move throughout a typical range of motion you are at risk of pain and injury.
For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which affects your walking pattern or gait as your Physio would say. Similarly, when tight muscles are suddenly called on for a strenuous activity something they aren’t quite used to such as playing soccer with fewer breaks, they may become microscopically damaged from the force exerted on them. This microtrauma to the muscle fibres is what stimulates the body to build up more muscle due to the increased demand. This is how we build muscle strength and endurance.
Benefits Of Regular Stretches
Regular stretching keeps muscles long, lean, and flexible. This means that exertion won’t put too much force on the muscle itself. Healthy and strong muscles also help a person with balance problems avoid falls.
Types Of Stretches
With a body full of muscles, the idea of daily stretching may seem overwhelming. It’s most important to focus on the body areas critical for mobility: Your lower extremities: Your calves, your hamstrings, your hip flexors in the pelvis and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial. Aim for a program of daily stretches or do it at least three or four times per week.
At Fit4Life, our Physiotherapists can assess your muscle strength and overall movement. Then they can better hone in on problem areas and create a stretching program to fit your specific needs and goals.
Proper Stretching Implementation
Stretching the muscles before they’re warmed up can hurt them. This is the opposite of what we want. We want to prevent injury.
If you gently exercise first (warm-up), you’ll get blood flow to the area, and that makes the tissue more pliable and amenable to change. All it takes to warm up the muscles before stretching is five to 10 minutes of light activity, such as a quick walk. You can also stretch after an aerobic or weight-training workout.
Hold a stretch for 20-30 seconds. Don’t bounce, which can cause injury. You’ll feel tension during a stretch but you should not feel pain. If you do, there may be an injury or damage to the tissue. Stop stretching that muscle and talk to your doctor.
Tips For Implementing Regular Stretching
Stretching here and there won’t give you great muscle flexibility. You’ll need to do it over time and remain committed to the process. It may have taken you many months to get tight muscles, so you’re not going to be perfectly flexible after only a few sessions. It takes weeks to months to get flexible, and you’ll have to continue working on it to maintain it.
Call us at Fit4Life and we would be happy to organize a personalized exercise program for you!
“Take care of your body and it will take care of you!” —F4L