To stretch or not remains a question

Q: I have always stretched before and after my workouts. Recently a friend said she read an article that stated stretching was not beneficial and could possibly cause injuries. I have never been injured by stretching, but should I consider stopping or limiting my stretching for fear of injury?

A: To stretch or not to stretch, that is the question! This debate has been floating around the fitness industry for several years now. The possibility that stretching could cause injuries and not provide a benefit to your workout routine has placed a very important aspect of training in question.

Flexibility training, as with any type of training, should be added to your routine for a reason. Many exercisers perform a quick five-second touch-your-toes stretch before exercise because they believe that’s what you are supposed to do. Knowing WHY you are stretching is just as important as the type of stretching you do.

The reasons for a flexibility program should include increasing the range of motion of joints, improving muscle imbalances and lengthening shortened muscles, all of which can affect overall body function. Posture, daily activities, fitness level and lifestyle all contribute to muscle tightness and shortness, joint range of motion and muscle imbalances. A proper flexibility program can often encourage improvements in these areas.

Current injuries and hypermobile joints should be handled with care, and completing a flexibility routine during those instances is not recommended. Allow for injuries to be fully rehabilitated before again stretching that area. With joints that are extremely mobile, extending them past a normal range of motion to achieve a stretch can place the joint in a position for injury.

If you are exercising for general fitness, use the checklist below to perform a helpful flexibility routine.

• The body is better able to respond to flexibility training when warm. Ten minutes of cardiovascular exercise before stretching can help prepare your body.

• Focus on the areas that appear tight. Complete several stretches for each muscle group. If you do not feel tightness within that muscle, proceed to the next muscle group.

• Although you may feel better after stretching one time, remember that your flexibility routine must be a long-term project for your body to respond.

• Be careful not to overstretch joints or muscles. Although certain stretches may seem uncomfortable, try not to be too aggressive — your objective is to improve tightness, not induce pain.

• Flexibility training should be partnered with cardiovascular and strength training to provide a complete workout.

• Seek assistance if you are not confident about your stretching techniques. Improper stretching techniques CAN lead to injury.

Always consult a physician before beginning an exercise program.